Motivational Monday – Got Rolling Resolutions? Making New Year’s Resolutions Stick

Motivational Monday – Got Rolling Resolutions? Making New Year’s Resolutions Stick

| BY Jennifer

Greetings MAD COOL peeps and welcome to 2017! Yes it is once again time to do those New Year’s Resolutions. Conceptually, I’m on board with the idea of New Year’s Resolutions, the idea that you get to hit the “reset” button, forget the past, and begin anew.

Who doesn’t want a do-over?


However, practically speaking if we forget history, we are doomed to repeat it.

We should reflect on what went wrong (or right!) so that we can adjust want didn’t work and build upon what did. I also think we should make determinations EVERY day to achieve the goals we set for ourselves, not matter what time of year it is.

That said, somebody posted the below on my facebook page, and I thought we all, myself included, could relate.

So why do we have these “Rolling New Year’s Resolutions”?

There may be many reasons specific to each person as to why these resolutions roll over (like unused minutes!) from one year to the next, but generally speaking, we usually have not positioned ourselves for success. Just because the year has changed doesn’t mean you and your environment have also changed.

You must change and create an environment that is supportive of that change.

Here are some tips to make New Year’s Resolutions stick, like for real this time!

1) More Thinking. Less Doing – Before you spring into action, think about what your resolution is, why it is important to you, and what you are willing to do to make it happen. If it’s something you “should” do, your heart really isn’t in it, so by the time Valentine’s Day rolls around, there may be broken hearts as well as broken resolutions in your wake.

2) Start Small – You can’t run 5 miles, if you can’t run 1. Start small and build from there. You can’t work out for 60 minutes if you can’t do 10 minutes. Build a strong foundation physically and mentally so that you build confidence, self-efficacy, which will help you to…

3) Be Consistent – I don’t care what you’re trying to do…lose weight, build physical fitness, learn a language, be the best at shooting marbles…whatever it is, you have to be consistent and do it every day. Your end goal may be far away, several weeks, months or even years away, which is why you must…

4) Reward Yourself – By rewarding yourself every time you do the behavior, you reinforce the behavior. If you make the commitment to engage in physical activity for 10 mins every day, and you do it, after your 10 mins, do something nice for yourself. Not something that works counter to the goal, like eating a ding dong (!) but something that makes you feel good. We continue to do things that make us feel good.

5) Create Specific Actionable Goals – Make your goals SMART, Specific, Measurable, Attainable (gets back to #2 starting small) and Relevant (gets back to #1 thinking, what does this goal mean to you?) Time-Bound – without deadlines, we usually can’t get ish done. Put a clock on the goal with time parameters. How do you get stuff done on your job? Schedules and deadlines. The same applies here.

6) Create a Specific Actionable PLAN – You can’t achieve anything without having a plan of attack. I also strongly encourage you to write your goals and plan down. It will help you to gain clarity about what you are trying to achieve, why and how. Otherwise, your goal and plan are just conceptual vs. concrete.


That’s it. More “deep thoughts” to come. Here’s to an amazing New Year.

May we all remain steadfast in our Resolve to be MAD COOL 2017!


Happy New Year, ya’ll!


behaviorc change fitness motivation fitness resolutions monday motivation new years resolutions Resolve to be MAD COOL 2017

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