A woman meditates sitting in a chair at her desk   Every year, come December, it’s the same story. Whether it’s to get in shape, work harder, or stress less, we set commendable resolutions for the New Year that we truly believe we can achieve. But in most cases, what we’ve actually set are ideals — not goals. There is no metric for “in shape” or “harder,” and your success depends entirely on your perspective. That’s why it’s important to change your approach to the New Year by making your resolutions smaller and more specific. Not only does this allow you to track your progress (which builds confidence and helps you stay motivated), but it defines your success. Below are some of the most common New Year’s resolutions people make, along with tips for breaking them down into more measurable steps. If you’ve made one (or more) of these in the past and struggled to fulfill it, try shrinking it to a smaller and more achievable goal this year — you’ll be surprised what a difference it makes.

Goal: “Get in Shape”

There will always be someone fitter, slimmer, or stronger than you, so you’ll never be satisfied if you simply aim to “get in shape.” What’s more, you’ll have no way to evaluate your progress. Even a goal like losing 10 pounds might seem measurable and specific, but since weight does not reliably indicate fitness, it reflects less than you might think. If you exercise without consuming enough protein, for example, you might lose 10 pounds — but it would likely be pounds of muscle mass, not fat. A better alternative is to identify specific behaviors that will improve your physical fitness, and could ultimately lead to you losing those 10 pounds anyway. Consider the following examples:
  1.    “I’m going to wake up an hour earlier this year so I can exercise before work, rather than hoping I’ll have the energy when I get home.”
  2.    “I’m going to take better care of my muscles and prevent injury by using a foam roller or other myofascial release tool before exercising.”
  3.    “I’m going to pack a lunch four out of every five days to ensure I stay on track with my nutrition.”
It’s much easier to see if you’re meeting these goals than something as vague as “getting in shape.” With a measurable goal, you can clearly note when you’ve packed four lunches each week, keep count of how many times you use your foam roller before your workouts, or tally the days that you get up early to exercise before work.  

Goal: “Work Harder”

To revise this goal, first determine where you feel you could improve at work. Are you working full-time but find yourself frequently wasting time at the office, or are you a freelancer who needs more clients? Decide which behaviors or habits you’d like to change and then outline the specific actions needed to get you there. If you struggle with time management, set a goal to leave your phone in your bag while you’re working. Assign yourself small blocks of time throughout the day for checking and responding to emails, social media, and text messages. Without these constant distractions, you’ll find it much easier to focus and stay in a flow state. Then, in your allotted free time, you can give your brain a real break and browse through your social media newsfeeds guilt-free. If you’re hoping to build your clientele in the New Year, resolve to make networking a priority. Set one or more actionable goals for yourself, such as:
  • I will email one person in my social network per day about potential job leads.
  • I will attend one networking event per month.
  • I will join a professional organization related to my field.
Planning timelines for each goal ensures they aren’t left for an undetermined future date that may never arrive. Your work health should also be a priority this New Year. We all know sitting is bad for our health, but rarely appreciate the truth of this fact until years of poor posture results in pain and discomfort. Be proactive about your back health by sitting in a supportive chair and adjusting the height of your monitor so it’s at eye level to prevent neck strain.

Goal: “Stress Less”

We could all benefit from less stress in our lives, but without a plan for reducing it, we may find ourselves stuck in the same unhealthy patterns year after year — a cycle that might even increase our stress, because we feel guilty for not managing it better. If you really want to reduce your stress this coming year, begin by researching stress relief techniques and choose one that appeals to you. Common techniques include meditation, yoga, nature walks, and gardening, but you might find some quiet time in your comfiest chair does the trick just as well. Once you’ve selected the tools you that work for you, plan to incorporate at least one of them into your day — every day. Instead of setting a goal to “stress less,” you may set a goal such as:
  • I will meditate for 10 minutes each night before bed.
  • I will take a nature walk at least once per week.
  • I will invest in an at-home massage tool, and use it twice a week.
As with all goals, setting a specific time of day (or day of the week) to act on your goal is essential. These don’t have to be time-consuming endeavors, either — doing just 10 minutes of yoga after work will help you unwind better than any TV binge-watching session ever could.

Small Goals Lead to Big Success

This New Year, set small and measurable goals for yourself that will act as stepping-stones toward your larger goals, and take the time to congratulate yourself for meeting each one.   For more self-care inspiration, contact The Back Store today and speak to our knowledgeable team about our ergonomic and relaxation products that could make a difference to your 2018.