New Year's resolutions: implementing good resolutions is guaranteed - 8 techniques

silvester

Do you remember your 2020 resolutions? Or 2019? Your new self - non-smoking, thin, disciplined and well-read? Don't worry: 92 percent of Germans suffer from this good intention dementia. But you can do something! – in this article you will find out eight techniques, so that you can really implement your resolutions in 2021.

Why do New Year's resolutions fail?

From January XNUMXnd it will be witching hour in the gym:

For 2 weeks, pale figures float through the machines, sweat, moan and curse their lives.

Every day they come; But after 2 weeks the spook ends: They climb back into the sofa grave from which they crawled.

Erst next January you see them again.

Why is that?

On New Year's Eve not only the rockets rise, but above all the expectations of yourself:

  • Next year the beer belly will be drained until a washboard remains.
  • Honey, look! This is my last fag!

However, according to Statista break 80 percent of Germans make their New Year's resolutions – and the other 20 percent probably fib more than Munchausen.

So why do our good intentions fail?

  1. you are vague and non-binding: I would like to do sports more often
  2. Resolutions are what everyone makes – not what you want.
  3. You formulate your intentions negatively: I want to spend less time in the office.
  4. Motivation is their only lifeline, which keeps you afloat - if you get bored, sink in immediately (you don't have a system of good habits).
  5. We want too many things implement at once

And what do the 10.000 members of our weight loss group say? – What are your resolutions for 2021?

Three pieces appear again and again:

  1. Do more sport – preferably every day
  2. Eat small portions and stick to the calorie range
  3. Maintain and best lose weight

That's also pretty vague, but not a bone-chill:

Because now you will find out eight tacticsto help you Keep resolutions for 2021 and not end up like the restless souls who haunt the gym every January.

Finally implement New Year's resolutions: Eight tactics to ensure that good resolutions stick like Owl-Patafix

Integrate New Year's resolutions into your personality

Can you tell the difference between the following two sentences?

  1. No thanks, I don't want a cigarette: I'm trying to stop
  2. No thanks, I don't want a cigarette: I dont smoke.

The first sentence says clearly: I am smoker, but would like to stop – but the second one: I do not smoke, even if the person may have only stopped for two days.

Nevertheless, she understood how our personality guides our actions: We cannot act against ourselves.

do we think we are something we act accordingly – a smoker smokes, a vegetarian pushes the steak away.

You can take advantage of this to implement your good intentions. 

And how?

You act like the person who they want to be – both with what you say and with what you do.

Standing in front of an elevator, ask yourself: What would an athletic person do?

Exactly: She takes the stairs.

If you are offered a fag, ask yourself: What would a non-smoker do?

Exactly: firmly refuse.

Of course you can NOT overnight slip into a new personality as if it were pajamas.

But you start a cycle, lubricate it and drive it forward: bit by bit become the sane person whenever you choose them.

And with the sane person comes Automatically a healthy body fat percentage.

toast to the new year

Make good resolutions as easy as possible - the 2 minute rule

Many made a New Year's resolution to run the marathon, but skip the shoelacing; they want too much change, too fast.

But the motivation fizzles out like a red light district: After two weeks, the 2021 resolutions are back in the closet.

What is missing, is the habit – and how do you set it up?

By you as simple as possible do:

You don't start jogging for 30 minutes, not 15, not 5; You start with 2!

Anyone can tie their shoes and walk back and forth across the street.

It's almost ridiculously easy; And that is the point: The move should be easy so the routine sticks.

Because what do you tell yourself when you don't feel like it?

30 minutes jog? Forget it! But 2 minutes? - That's fine.

Of course you can run longer than two minutes - you certainly will.

But these two minutes have to sit; you fall back on them when the displeasure spreads like a large family in the subway.

Find friends, family and colleagues as allies - and make a contract

New Year’s resolutions are best made together – AND sets up a contract:

I pledge to my husband not to eat more than 1800 kcal a day. If I break the contract, I pay him €20.

What is the goal for such contracted New Year's resolutions?

  1. It must be more painful to break the contractthan to keep it - you may have to do that for a month as a punishment clean the house or make coffee in the office?
  2. They bow to social pressure: If everyone thinks we're quitting smoking, we don't want to disappoint them - they might think you're weak, fickle and fickle.

That is why the signed contract is so important: He makes it official.

And isn't sweating, losing weight and building habits much more pleasant in company?

gute freunde

Design your environment to implement good intentions

How high are your chances of finally letting go of the fags if you pass by your old tobacco shop every day?

Near zero: Every time the nicotine hunger pulses in your veins, holds you tight and drags you to the store - "I'm just going to say hello."

And the hello becomes fast: "Got a light?"

That's why losing weight doesn't start in the kitchen, but in the supermarket; not jogging in the forest, but in front of the closet.

In short: to keep good intentions, you have to redesign your environment for success.

Would you like to cook a healthy meal for two in the evening? - Then:

  • Buy the groceries already for the whole week.
  • Place them all utensils in the morning ready to hand.

It must be easier keeping New Year's resolutions (cooking together), than to break them (call delivery hero).

Do you have an if-then against the pitfalls of everyday life

Four o'clock - finally closing time! Quickly home, slipped into the training clothes and tonight we will cook:

Mmh, delicious salmon with zucchini noodles - a perfect one Keto-Court.

But what is that? Johanna wrote to me? I haven't seen them in ages! Hmmh, she wants to meet me; maybe go out to eat.

Oh damn, this messes up my whole plan!

Everyday life puts a spoke in your wheel more often than a paid bill: Everything is going perfectly, but then comes the boyfriend, the date, the job.

However, don't be like the people who are surprised when the washing machine eventually breaks down - and then there is no money.

Be prepared; ALWAYS something can happen.

That's why you need a plan with a simple formula: If that happens, I'll do it.

  1. Someone invites you to dinner: Then you only drink water and eat either fish, salad or chicken - no dessert and no appetizer.
  2. You have to work longer and can no longer cook: Either you have either frozen a pre-cooked meal; or you order from a reasonably healthy delivery service.
  3. A date thwarts your training plan: Then run to your date or do at least a 5-minute workout before bed.

Your life is not perfect, neither is the implementation of your good intentions - so make sure you have a plan B ready, so that you at least do something.

boredom

Set SMARTER goals

“The guardian has to keep personal contact with the ward. As a rule, he should visit the ward once a month in his usual surroundings, unless shorter or longer visit intervals or another location are required in individual cases.” – § 1793 1a, BGB

This has nothing to do with New Year's resolutions, but it is one thing: concrete!

Very different from most resolutions for 2021 – I want to lose weight, do more for my health, balance my work-life.

That's spongy than the underside of a porcini mushroom.

If you really want to achieve your goals, you have to formulate them more concretely, with the SMARTER formula.

This is how a perfect goal is built and you stick to it:

  • S for specific (specific): I'll lose seven kilos by August 1st.
  • M for measurable: I weigh myself every morning.
  • A for actionable (executable): I jog three times a week, change my diet and start with Interval fasting and Time Restriced Eating (TRE)
  • R for relatable (suitable to you): I already lost ten kilos last year - this year the rest has to go
  • T for time bound: I will reach my goal by August 1st.
  • E for evaluate: I record my weight every morning and check every Sunday every other week to see if I'm still on course or need to change my training.
  • R for reward: I treat myself to a massage for every pound I lose.

Don't forget to reward and say goodbye to stress

Why are happy endings so satisfying?

They reward the main character for all of them endured hardships – Murderers she had to escape from, misadventures she overcame, misunderstandings she cleared up.

After all, she deserves it!

That's why we hate movies that don't give us happy endings: just read the savage reviews of Robert Pattinson's Remember Me.

All the effort of the main character for nothing!

Now you understand your brain when you do your New Year's resolutions, but you do not reward.

It closes and doesn't want to anymore; no motivation jerking your butt to get off the sofa.

That's why you always have to refill your motivation with firewood, namely with rewards and fun.

They swim three times a week and then straight to the sauna.

Of course, your rewards must NOT interfere with your achievements – a donut is not an appropriate thank you for 1,5 hours at the gym.

So find a reward that suits you and your resolutions for 2021; and the achievements won't let you down.

reward through yoga

Measure your New Year's resolutions

Brad Isaac was a young comedian - motivated but not successful.

One night he happened to meet comedy legend Jerry Seinfeld and he couldn't resist; he had to ask:

"Do you have any tips for young comedians?"

"Yes, every day you put a red cross on your calendar as soon as you've written jokes - really every day!

Your task now is: Don't let the chain of red crosses break off!"

How does this help you with your New Year's resolutions?

Very easily: Don't let the chain break!

Every day that you keep to your calories, put a cross in the calendar – and this will be your motivation:

You want to see the chain grow and after three weeks you would do anything so as not to break the chain.

This chain will be your crutch for the first few weeks, until you walk by yourself.

If the chain is then long enough, the 2021 resolutions are no longer good resolutions either, but part of your DNA - another chain that doesn't break!

What are your New Year's resolutions for 2021? Write it in the comments 🙂

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