New year, new goals: Achieving your resolutions
With a brand new set of 12 months comes a new round of resolutions, but how can you stick to them this year?
Jo Ann Jankoski, associate professor of human development and family sciences, at Penn State Fayette, The Eberly Campus, said the best method is to get SMART.
That stands for specific, measurable, achievable, realistic and timely. Jankoski explained that many fall short of their resolutions because they set broad, unrealistic goals.
“We know based on research it takes about 66 days, maybe 70, for a new initiative to become habit. Walking, exercising,” Jankoski said. “I’ve learned to really pick and choose what I want to focus on. For me, it’s becoming healthier. Eating better balanced meals … You slowly introduce these new habits that we want to change.”
Part of getting healthier for Jankoski was getting into the habit of regular walks.
“I have a friend who wants to walk more. So we had a conversation. I walk an hour a day. She can’t. Well, don’t. You’re not me. Start 10 minutes, and then add two minutes to it every two weeks,” Jankoski said.
The biggest obstacle people come across with their resolutions is “time.” With work, family and other obligations, it is easy to use the excuse of “no time” to let resolutions slip away.
“We set ourselves up for failure, by telling ourselves, ‘I’ll do this tomorrow,'” Jankoski said.
Jankoski experienced this while trying to create a healthier lifestyle for herself.
“I had to write it into my schedule, because everything was more important. Meetings, school, teaching, everything was more important to myself. I’m 64, I have to change. I can’t have this sedentary life … It took me a long time to get into that mindset that I wanted to do something,” Jankoski said.
Lynda Bradley, a licensed professional counselor with Samaritan Counseling in Washington, stressed the importance of breaking down your ultimate goal into smaller steps.
“As you set up those steps towards that end goal, be cognizant of the fact that nothing is perfect. Be willing to monitor and adjust, as well as change,” Bradley said.
A trick Bradley uses with her clients is to have them take parchment paper and hang it along a wall in their home. Then have a line run end to end through the center of the paper.
At the end of the line, she asks them to draw a bubble containing the goal.
“On the upper side of that line, start brainstorming and writing step after step after step one should take in order to meet the ultimate goal. This is the point where you are guessing. On the other side of the line, record each time you meet a step,” Bradley said.
Bradley said to make sure you have a support system, and at least one person you can share your ups and downs with. There will be downs, Bradley warns, but don’t let them dissuade you.
“You’re going to have missteps that do take you off track. When that day arrives, you give yourself grace, and set a date to get back on track. Because life happens,” Bradley said. “You got to keep in mind, you are worthy of the goal you have set ahead for yourself.”
In Waynesburg, Nicholas Orlando has similar advice. A licensed professional counselor, Orlando points out that people can struggle with resolutions if they are not thinking inward.
“I would say the biggest pitfall to resolutions not coming to fruition is it is not one rooted in someone’s passions or pursuits,” Orlando said.
Orlando is part of a network of counselors and therapists in Waynesburg called Therapeutic Healing Services.
For Orlando, who identifies as nonbinary and uses the pronouns they/them, expanding resources for the LGBTQ community in Greene County has been an important mission.
“Something that years ago I tried to focus on is, ‘How do I improve the quality of health for the LGBT population for Greene county residents?’ That came out of a desire and a passion, because I saw a lack of services at the time,” Orlando said. “There has been significant improvement. That came out of a place of frustration. On a personal level, I’m a member of the LGBT community.”
Orlando suggests picking a resolution that is meaningful to you, and determining if that is a personal or communal goal. Then, you should be looking for pockets of free time to work toward that goal, or even plan a day to dedicate to it.
“Make sure you are also dedicating quiet time for reflection,” Orlando said. “Five minutes, that is the minimum someone needs to take for it.”