Tips on Achieving Goals in the Coming Year
By Eleanor Host, MD
Ah, the new year—a time to look ahead and make some resolutions. If you are like most people, your resolutions last about until February! Here are some tips to help reach your goals this time.
Be specific. It’s easier to make a lofty goal like “lose weight” or “eat healthier” or “exercise”. However, these goals are so vague that it is hard to know when you have succeeded. Try to break down your resolution into several parts—a specific main goal like “exercise” can be changed to “I want to be able to run a 5K and be able to bench press 150 pounds”. That’s pretty specific!
Next, write them down. I like to write out everything rather than typing goals out as that seems to stick in your brain better. Plus, there’s something satisfying about crossing it out on paper.
Tell all of your friends! I know, right? However, science shows that if you state a positive goal in front of your peers and friends, you are much more likely to accomplish it. Also, you get to hear yourself say it out loud, which reinforces your commitment.
Break down your goal into steps. (otherwise known as the Rome Wasn’t Built in a Day Rule). Ok, now that you have your specific goal, how are you going to accomplish it? In this case, you want to make as many steps as you can. Why? A small step is much easier to stick to and accomplish! For the 5K example, the first step might be “look up a couch potato to 5k program”. See, that’s easy!
Once you have a list of steps, get out your calendar. You should mark off when you want to have each step completed. It’s perfectly reasonable to give yourself the whole year, because your life is still going on and you will have to work in the new goal. If you want to run a 5K, you can aim for a Jingle Bell run or a Turkey Trot!
Come up with your weekly plan. I like to make Sunday my day for planning out the week ahead. Review your schedule and see if you need change the time or day of your workout. You are not perfect, and something will likely derail your plans, so plan on that also! This is also the time to review what you did last week and see if you need to do something different this week to keep on track.
Stay Positive. This may take some practice. Listen to your inner self talk—are you being negative? How can you turn that negative thought around to a positive one? “ugh, I’m so slow, it takes me 15mins to run one mile, I’ll never be able to do 3.1!” can be changed to “well, I’m slow, but OMG I just RAN a mile! I need to stick with this and keep working towards my goal!”
Enlist the help of a partner. This may or not work depending on how supportive your partner is. They are not supposed to be your drill sergeant, but a source of support. Just like goal setting, you can’t just say “hey, I need your support” and have them magically know what that means. You can say “hey, can you pick up the kids from daycare on Tues and Thurs so I can go to the gym?” Or, “can you tell me how impressed you are with me for going to the gym when I get back?”
Stay motivated. Keep your goal somewhere you can see it every day. You can also give yourself rewards for completing your monthly goals. Like buy yourself a new gym outfit if you meet your goals for the month. I don’t recommend rewarding yourself with food!! Then you will need a new resolution….
Best of luck in reaching your goals this year! If you would like help with weight loss, we do have a weight loss group which consists of 24 lessons over 10 months. You can win money if you meet your goal! The cost is $30/month for DPC members, $45 for non -members.
Dr. Eleanor Host is a Board Certified family physician, licensed in Ohio and Michigan. She is the owner of Whole Family Medical Care.
She was trained in acupuncture in 2000 through the Helms Medical Institute and has been in successful practice for over fifteen years. Dr. Host has expertise in Scalp Acupuncture, Percutaneous Nerve Stimulation, Five Energy Balancing, and Meridian Channel Flow.
She maintains her membership in the American Academy of Medical Acupuncture and completes regular training classes.
Graduate of Northeastern Ohio Universities College of Medicine (NEOUCOM), 1992
Post graduate residency training at WW Knight Family Practice/The Toledo Hospital graduated 1995
Independent solo practice since 2000 (previously Affiliated with Mercy Medical Group)
Certified Physician’s Assistant on staff
Certified Acupuncture Specialist since 2000 – Over 300 hours training at UCLA
Board Certified in Family Medicine (current with maintenance of certification)