Successful Lifestyle Change: Action & Accountability

Successful Lifestyle Change

Action & Accountability

It’s that time of year again! The time by which 80% of New Year’s Resolutions have failed. What to do if you find yourself in that statistic? Read on!

First, remember that the “new year” part is arbitrary. Any time is a good time to evaluate your habits and make desired changes. “Resolutions” imply an absolute, where one misstep means it’s over. Real and long-term change involves learning and adjusting.

Mindset Matters

Self-efficacy is the concept that a person’s belief in their ability to accomplish a task helps determine whether they actually achieve it. In simpler terms – Whether we think we can or we can’t do something, we tend to be right! Changing your internal narrative can help you succeed. Let’s say you are in the 80% of those who made a resolution that has not worked out. What good will it do to call yourself a failure? None. Yet, that’s exactly what many of us do! The next time you find yourself doing this, try responding with a different thought. Practice the new thought until it feels more natural.

Accountability in Goal Setting

Recent research emphasizes the essential role of accountability in successful goal setting. Writing down goals greatly improves success. Sharing the goal with a supportive friend further increases your odds. While arranging regular check-ins is the best guarantee of all. Remember that progress is rarely linear. We can learn from each “failure”. We can ask why our initial approach did not work for us. We can make changes based on our answers. How can we turn these concepts into action-oriented achievable goals?

First, stop and think. Where are you now and where would you like to be? Decide on a few changes you can make now that would have an impact. Ask yourself WHY your current actions don’t align with the picture in your head. Create corresponding steps that address current obstacles. Build in accountability. Remember that you are responsible for your actions. Set your goals accordingly.

Goal Setting Models

Create goals with specific, actionable steps. One common model is “SMART” goals (Specific, Measurable, Action oriented, Realistic, and Timebound).

Another is “SUCCESS,” which adds some more personal elements.

• Subjective – Goals should reflect what you want and need.
• Urgent – you want to and can do it now.
• Committed – you feel strongly about it.
• Concrete – Avoid vague notions.
• Evaluate – review your progress regularly.
• Shared – Write down your goals or share them with others.
• Support – Get support from others or cooperate on a common goal.

One Personal Thing – Progress Report

While writing this issue, I looked back at the December 2019 issue, where I shared my goals for 2020. Little did I know what was in store for us that year & beyond! I am pleased with where I am now, even if most of the changes actually happened in 2021 and 2022!

I titled all my goals to make them memorable. “Mindful Meditation” – 10-minute daily meditation. Bring more mindfulness to daily tasks. “Meaningful Movement” – 15 minutes minimum light moderate activity daily. “Meatless Meals” – Beef/pork/etc. fewer than 4 meals per week. Additional goal to try new grains weekly.

The first two are largely achieved thanks to doing regular, moderate intensity, yoga for the past year. I do 45-75 minute classes, 2-4 days per week. There is at least a short meditation at each class. I have also done a walk or stationary bike ride a day or two per week. Moving forward, I intend to continue yoga classes. I will also make sure to do a walk or stationary bike on other days, to meet total of 5-6 days per week with minimum 30 minutes activity.

I would like to take Meatless Meals further. I want myself and my family to eat more vegetables and whole grains. When I stop to ask WHY, I come up with – 1) get family buy-in, 2) plan ahead every week, and 3) make it EASY. See the featured recipe for one idea how to do that!