onward. forward. upward.
The new year logically presents an opportunity to turn a corner, initiate a plan or idea, cultivate something new. (side note: any old day of the year does, too, but we’ve found a way to socialize the concept of a new year’s resolution, so we’ll work from there…)
It is true, resolutions or not, that this moment - shifting from one revolution around the sun to another - can spur some inward reflection and call to us to make some changes. Big, deep, life-altering changes. Small, subtle, important changes.
Maybe you’re seeking to make changes?
Let’s get to it. One of the first bits of writing I ever did in this space explored the ideas of SMART goals, and for sure, that is a good place to start. But what else will it take to meet your goals? What other strategies may encourage you toward persistence when you feel like giving up?
Here are a few tips that you may choose to employ in your new year’s, new day, mid year, any old day resolutions:
Write about it.
Writing about your goals and plans can have a few different impacts. Beginning with frameworks like SMART goals, just writing it down can give you a sense of clarity around what you’re trying to accomplish.
I have also found that there is something special about writing down my intentions. It makes them more real; there is something tangible about putting pen to paper and declaring “this is the thing I wish to do”.
When I reflect back on establishing solavis, the most concrete memory of my early days is of sitting at the bar of my favorite brewpub, eating dinner, and drafting out a business plan. It was all suddenly real, not just an abstract idea in my head.
Writing can also take the form of a log or a journal. This technique is common amongst athletes and is a great tool for processing the experience of training and can help notice growth and goals. Journaling also provides space to work out your hopes, vision, and fears in a safe space.
Like Finds Like
According to habit change researcher, identifying with the vision of yourself at the completion of this goal can be a strong determinant on sticking with it. What does that mean? Find people who are engaged in the same habits or activities, or working toward the same or similar goals. Begin to see yourself as the “type of person who…”
By connecting with a community of like-minded individuals, we can find support, resources, and accountability. Think of things like Weight Watchers and Alcoholics Anonymous. It can also be true for any goal or habit you are trying to create or break. Want to become more active? Find a running group. Looking to start a business? Join an entrepreneurial community. It is easier to stick to our goals and create new habits when the people with whom we spend our time are on a similar path.
As I mentioned, this also ties in with identity. In yoga and meditation, when setting a sankalpa, or intention, the prompt from the teacher will often indicate to state your intention in the present tense, as if it is already true. This aligns with habit change research, which encourages us to visualize ourselves as already achieving the thing we’re moving toward.
Many years ago, I smoked cigarettes and I remember a point at which I had decided to stop. I told a friend “I’m trying to quit smoking”. He replied, “Have you had a cigarette?”. I hadn’t, and replied so. “Then you’ve already quit”, he said. “Now all you need to do is keep quitting”.
It was a simple reframe but hugely empowering. Declare it to be so.
Another way to do this is by self-identification. If your goal is to begin meditating every day, remind yourself, “I am the kind of person who meditates every day.”
Habit-change expert James Clear refers to this as casting a vote for the version of yourself you wish to be. I love that concept. Every time you’re faced with quitting, can you dig in and cast a vote for this new version of yourself?
Mind your motivation
Psychologists identify two primary types of motivation. Extrinsic and intrinsic. External to the self and internal to the self. Doing something because you should and doing something because you want to.
Research tells us that internal motivation is a strong indicator of success. When things get challenging, and crafting new habits or pursuing new goals can be super challenging, it is going to need to mean something to you. “Because I am supposed to…” is not going to get you up at dawn to go for a run, or prevent you from pouring another glass of wine, or help you spend less time doom-scrolling on your phone.
This also ties in with the earlier strategy of writing about your ideas and progress. Write down your goal. Write down your why. Why is this important? Why is it important to you? Keep that writing somewhere you can access easily as a reminder when things become difficult and discouraging.
Tapping in to your motivators are also helpful in identifying what will serve as a good reinforcer or reward system - which is also important!
Whether it’s January 1st or a random Tuesday, moving toward a better version of yourself is a beautiful thing. It’s not always going to be easy but it’ll certainly be worth it.
What you’re setting out toward is important - important enough to gather these resources, see what works for you toward your path, and keep putting one foot in front of the other.
Onward. Forward. Upward.
For additional support check out this playlist of Two Minute Meditations all focusing on goals and intentions, or contact me about how coaching can help enhance your goal-setting tool kit.
