Many people have goals in mind as the New Year begins, so what are the keys to achieving them? It all begins with goal mapping. Set aside some time before New Year’s Day and write down at least three goals that you strive to accomplish – for mind, body, or spirit. Get specific with measurable results: how many miles would you like to walk, run or bike each week? How many vertical feet do you aspire to ski this season? How many times will you volunteer in the next six months? How many words or phrases will you learn in a new language? Have you always dreamt of heliskiing? Book the trip and set weekly meet-ups with another skier to shape up for the excursion.
After setting your goals, list regular check-in dates to measure progress. This serves two purposes: it charts your success, which is inspiring to keep moving toward your goal, and it helps to keep you accountable.
According to studies, 75% of people are still successful in keeping their resolution after one week. After two weeks, the number drops to 71%. After one month, the number drops again to 64%. Make sure you are successful by partnering with a workout buddy or trainer. Is 2023 the year you’ll run a marathon? Schedule running outings with a neighbor or utilize an online running coach to ensure that you’re upping your mileage at the appropriate pace and resting your legs on the correct days. Check out the Joggo app which helps you personalize your runs with a training plan, running tracker, meal plan advise, educational content, and much more!
Wearable fitness trackers are an easy way to stay on track with all types of goals. From logging the steps and miles taken daily to ensuring that you get enough sleep, trackers are fully customizable based on your goals and desired activity level. Whether you’re walking the dog around the neighborhood or training for a triathlon, a fitness tracker can prompt you to accomplish daily goals, which translates into larger goals throughout the year. If you’re lacking inspiration to go to the gym, download an audiobook. Exercisers who listened to an audiobook for the gym worked out 51% more often than those who didn’t. Another surefire way to get yourself to workout is signing up for a class. Whether it’s yoga, spinning, or pilates, add it to your calendar so the time is blocked just like a meeting or appointment. Daily Burn has thousands of different workouts you can do in the convenience of your own home. Check out this program here.
Mental health experts recommend incorporating mindfulness and gratitude. Studies show that those of us who have a gratitude practice in place sleep better, live longer, and are generally healthier. Carve out time each morning to write down a short gratitude list, which could be related to family and friends, career, or any aspect of your life. This will start each day with a positive outlook and remind you to look for things to be grateful for each day. Meditation can help clear your mind and decrease stress, especially when done first thing in the morning or just before bed at night. There is a wide range of mediation apps to help get you started with guided sessions from one minute to thirty minutes. The Calm app is best used for sleep, meditation, and relaxation – you can learn more here. Headspace is another great alternative app that is proven to reduce 14% of your stress in 10 days. Check out this app here.
Cook a new recipe each week. Everyone has their favorite go-to meals which help with convenience, so plan to incorporate something new to spice up your routine. Wellness experts suggest eating a rainbow with each meal, since a variety of colors on your plate means that you’re receiving a range of nutrients. Superfoods such as kale, blueberries, beets, and tomatoes are rich in color and rich in health benefits. Meal-plan before the week begins to help with grocery shopping lists as well as ensuring that meals are ready to prep after a busy day. Check out this meal planning guide for further assistance.
Learn the 20-5-3 rule. According to a neuroscience study at Northeastern University, people should spend at least twenty minutes each day in nature, such as a neighborhood park, without looking at a cellphone, to boost cognition, memory, and feelings of wellbeing. Five hours is the minimum amount of time to spend in semi-wild nature each month, such as a forested park, to decrease stress. Spend at least three days each year off the grid, either camping or exploring someplace without wifi and plan to return to civilization energized, refreshed, and reconnected with nature. Check out the article here.