Every year, millions of people resolve to follow some type of restrictive diet to lose weight starting January 1. Most don't really consider the fact that 95 percent of those diets will fail long-term.

Jan 17 is the day most people quit. Wow. And notice the long-term adherence on this chart, its tiny! Why do we fail?

Do you know the meaning of resolution? "It's 'solution,' meaning you are solving a problem, with the prefix 're,' which usually means again. ... We strive to solve a problem again and again and again.

THE CHALLENGE? Sometimes we create such loose or generic goals that it becomes impossible to reach them. So how can be set ourselves up for success?

Create goal for the wrong reason.
Unrealistic.
Too broad.

If we are forced into something how successful will we be?
Are we doing it for the right reasons?
Extrinsically motivated: Media driven – health driven – long-term goals seem abstract.

If it's a "have to", it becomes a chore and dreaded task.
It feels like a burden
Action driven
Stress hormones increase
Clouds thinking
Creativity is reduced

Versus a Gift, then it's a "get to"!

Rather than measuring the number on the scale, measure your habit. Otherwise you fail, feel disapointed, and quit.

Are you eating 5 fruits and veggies every day? Are you walking 10" every day?

Ask:
What went well?
What did I learn?

Don’t focus on the failure, but the success

Focus on the positive aspects of what is going well. Though probably not perfect, this is an indication of how things are progressing.
Maybe you aren’t losing weight, but you may be sleeping better and finding that your clothes feel a looser
Use behavior change as a learning opportunity: Ask yourself – What did I learn?

Intrinsically motivated: for the here and now, instant feedback / results
Less about the scale and more about the mental well being

Gift because it boosts your mood, gives you energy, picks you up...

The Gift Mentality
It feels good
Dopamine driven
Fight vs. flight is reduced
Thinking becomes clearer
Creativity increases

Rather than focusing on the long-term benefits of disease reduction, weight loss, etc. and viewing your healthy habit as a chore. Remain in the present moment and focus on the GIFT of wellness you feel in the here and NOW. A gift toward success and vitality. Rather than a healthier TOMORROW think of a better TODAY.

Become more in tune with the gift of INSTANT gratification a healthy meal or quick walk provides you with – boosting your mental AND physical state of being.

--- We are all pressed for time, but when you set aside some of that time to exercise or prepare a healthy meal, isn’t it worth your time? I always feel more positive and energized when I start my day by getting up just a bit earlier for pilates or a walk… It is a GIFT to me. Exercise rather than working or cleaning, tasks that will always be there later.

Reframe the journey.

Don’t look up – look across when trying to make changes.


Ambivalence is the first step to change- getting on the fence is better than not being on the fence at all. But staying on the fence leads to chronic contemplation and is not conducive to long-term behavior change.

Start from wherever you are. Keep it simple and achievable.

So often we beat ourselves up for not being where we think we SHOULD be. All of that negativity can steal our confidence & prevent us from moving forward b/c we think we’re not good enough to get there.
 
But, what would happen, if you could change that around? What would happen if you let your positive "I-believe-I-can" thoughts overpower your "what's-wrong-with-me?" thoughts??  In other words, how can we get to the point where we're happy where we are, even if we're not where we want to be?

Think positive. Be positive. See positive. Our thoughts impact everything around us, so once we think positive we will begin to act more positively and attract more positive people. (eg. Rather than focusing how you have failed your goals year after year, focus on the small changes you have already implemented – did you begin walking more? Did you switch to 2% milk instead of whole milk?)

It’s not about the destination, its about the journey 

One of the first, most essential steps to improving your life is discovering the things in life that are your most important values. They are what we live for and what bring us happiness and success. Only when you identify what you desire in your life can you really take action to begin making it a reality.
____

ACTIVITY: Ask yourself, “What matters to me most? What do I live for? What drives me to get up every morning?” and take 60 seconds to write down every single thing that pops into your head (however big or small).


Did you consider health? YOURSELF? Your time left on this Earth?
If you do not value YOU or HEALTH, change will not happen….


(Next slide) Based on this evaluation, identify just one value which is the most important one that you need to work on right now. Write down 3 different activities you could start doing to better fulfill this value in your life.

When you consider your values, do you consider YOURSELF? Don’t make it about you when its too late b/c then its for the wrong reasons. Start today.

Now, from your list of values pick one area you want to work on improving… and think of one new habit you can create to help you get there.

Step 1: Choose one habit
We all know the kinds of habits we want to change. The problem is focusing in on ONE THING and putting in the effort to make it happen. When we spread our efforts too thin, we burn out easily and nothing gets accomplished. However, when we focus on one small but meaningful change, we are more likely to see it become a reality. Not to mention we build more momentum to make changes in the future.

Reflect on the last year. What positive changes have you made? Where can you do better?
Be specific with your goals. Don't generalize. If you want to lose weight, resolve to eat a healthy breakfast every day or bring your lunch to work.
Make a plan. Set yourself up for success. What little things can you do to ensure you reach your goals? Can you be certain the right food is in the house or your gym shoes are in the car?
Write it down. Put inspiration on sticky notes or use pictures to motivate you. When you write it down and remind yourself daily, your goals are more likely to become a reality.
Ask for support. Tell your family and friends your resolution. Maybe you'll find a buddy with the same resolution.

What’s your ONE small change?
Try to have a fruit and vegetable every day.
Substitute daily glass of soda with a glass of water.
Wake up an hour early every morning.
Walk 10 minutes after work.
Sacrifice 15-30 minutes of TV each day and meditate instead.
Read a chapter of a novel every night before bed.
Do 10 push-ups every time you want to smoke a cigarette.
Floss every morning.
Write a blog/journal entry once a day.
Make time in your schedule to jog a mile each day.
Plan 2-4 social interactions throughout the week.

Remember to only choose one of these habits at a time. Also, try to choose something that is relevant to an area in your life that you want to improve.

Build change into your routine – make it a healthy habit. Every evening when the news is on, hop on the treadmill.
Post reminders & self-affirmations. Post a sticky note on your kitchen cabinet or a you can do it note on the mirror. Create positive self-chatter. Consider your mental chatter. We are all constantly talking to ourselves… what is your inner voice saying?
Accept less than perfection. Nobody's perfect. You will have good days and bad days. If you make good choices 90% of the time, you're still getting an A for effort.
Be patient with yourself. Small changes take time to become habit. You will reach plateaus and be unmotivated sometimes, but hang in there and you will see results with time.
Reward yourself. If by February 1st you are well on your way, reward yourself with something that helps you reach your goal, like a healthy cookbook or a new workout outfit.

Tell a couple supportive friends about your goal. Have them keep you accountable.
Take 5 minutes and imagine yourself doing the habit. This kind of visualization can prepare you to do the action when it’s time.
Notice the bigger picture. How can this habit benefit you in the long-term?

Take note of EVERY positive change.
Notice how you feel (post-exercise? post-healthy meal?).
Was the change worth it?
Has your quality of life improved?
Are you smiling more? Excited? Invigorated?
Is this habit realistic? Does it need tweaking? Need advice?

Once the week is completed, take the time to reflect and ask yourself:
Was this habit change worth it?
How did it change my thoughts and emotions?
How did it change my behavior?
Did it improve the overall quality of my life?
Is this a change I want to continue in the future?

If the answers to these questions are positive, then consider sustaining your new habit into the future. If not, scratch the new habit and try something different.
There are always adjustments to make in life. That doesn’t mean every new thing we try is going to be the best possible choice, but we should always consider room for improvement.
I hope this article has provided you with a simple and easy-to-use framework for trying new habits. A big part of self-improvement is experimentation and trial-and-error. This exercise encourages us to try new habits without feeling like they are set in stone.

When’s the last time you made your resolution about having fun? (laughing every day!)

Look for INTERNAL motivators vs EXTERNAL (dx reduction, health, etc.).

How do you feel after eating a good-for-you meal? What have you done to make yourself feel GOOD today?

Watch out for healthy-living sabatouers… And do not feel guilty about putting YOU first sometimes! Bring your friends and family on board – make it fun!