Is getting up at 06:00 to go for a run, eating a kale salad for lunch and quitting smoking all getting a bit too much to handle? It certainly is for the one in five people who’ve broken their New Year’s resolution by 6th January.
Making a permanent change is no easy task, but every step you take towards your goal is a huge achievement.
Be realistic, and be kind to yourself
Every masterpiece was once a work in progress. It’s going to take time to achieve your goals, and changing your behaviour slowly over a long period will improve your chances of success. So, whether you’re trying to quit smoking or lose a couple of pounds, be patient and don’t rush. You’ll get there eventually.
Take one day at a time
Nobody’s perfect. There are always going to be days where your craving gets the best of you, or you don’t have the energy to do what you’d planned. Those days don’t mean you’ve completely failed. They simply mean that you need to pick yourself up, dust yourself down and get ready to take on tomorrow. Making a change is hard and slip-ups are inevitable. Be kind to yourself when they happen.
Set realistic timescales
Your goals will be personal to you – don’t judge your goals against other people’s. If it’s weight loss you have in mind, as a guide it’s safe and realistic to aim to lose 0.5kg-1kg over two weeks. While overnight achievement would be wonderful, this is a marathon, not a sprint. Make sure you’re not being too ambitious in your goals, that they’re right for you, and give yourself the time to succeed.
Set smaller, more attainable goals
Instead of trying to lose 12kg in a year, why not commit to losing 1kg in the next month? Then, once you’ve succeeded, you can set yourself another goal. Smaller targets, more closely spaced are far less daunting and will help you build momentum. Celebrating more frequent successes can push you towards your long-term goal.
Reward yourself – you deserve it
Celebrate your achievements with a healthy reward to help boost your motivation. Maybe it’s watching a new box set, buying a new book or revisiting a favourite place. You’re doing great.
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Variety is the spice of life
Habits are often shaped by the things we do on a regular basis. If you carry on in the same groove, you might find it tricky to make a change. Not only will shaking up your schedule help you avoid falling back into old habits, but it can also be a lot of fun.
Get a change of scenery
Put the days of meeting your mates for a pizza, a beer and a few cigarettes behind you. Why not catch a movie, play mini golf or see a band together? A change of scene will keep your mind busy and help you avoid familiar cravings.
Keep active
Did you know that exercise releases ‘happy’ hormones? Even if your goal is unrelated to fitness, getting active will help to boost your mood and take your mind off your cravings. So the next time you’re tempted by a chocolate bar or cigarette, try going for a walk, doing a few squats or having a dance around your living room instead. It’ll help you stay on track.
Try something new
Whether you decide to take a dance class or learn to beatbox, doing something you’ve never done before is a fun and sociable way to change up your routine. You might even find a new favourite hobby.
A problem shared is a problem halved
Don’t be afraid to ask for help. Breaking old habits is hard, and there are lots of people you can turn to for support, whether that’s your friends and family, or a healthcare professional. Take comfort in the fact that you’re not alone, and explore your support networks.
Talk to friends and family
Chances are, your friends and family are rooting for you to succeed. Taking them on your journey will mean that you have plenty of people to rely on whenever things get tough. They’ll also be able to cheer you on as you get closer and closer to your target. For more advice on quitting smoking, check out our Top tips to quit smoking for good.
Visit our Stop Smoking ClinicDo some social networking
From Pinterest to Twitter, the internet is full of people trying to reach their goals. Share ideas and top tips on your social media, ask others for their advice, and get some inspiration. There’s plenty of support out there.
Ask a professional
There’s absolutely nothing wrong with seeking the help of a healthcare professional. With our service, you can find out if there’s a treatment suitable for you without even leaving our sofa.
If you’re frustrated with how long it’s taking you to lose those extra pounds, try not to be. It’s common for weight loss to be a slow process, and it’s proven that weight lost over a longer period is more likely to stay off. Find out why weight loss takes time.
Making a change is hard, but just by reading this article you’ve shown your intent. You’re on your way already. Remember to take your time, keep your goal in sight, and never be afraid to ask for help.
And if your resolution this year is to take control of your health in general, our doctors are here with advice and support to help you achieve your goals.
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