By IU Dining & Hospitality Nutrition Assistant Morgan Adams
Research shows that about 90% of people give up on their New Year’s Resolutions within the first couple of weeks of the New Year.
But why?
Often, resolutions are too big or broad — and setting unrealistic or hazy goals can end up causing emotional distress, negative feelings, and diminished self-confidence.
Alternatively, setting achievable goals can build confidence and boost feelings of self-worth and accomplishment, motivating us to continue to reach forward.
Goal-setting dos and don’ts
DOs
- Repetition is key. To form a new habit, choose specific days and times that become embedded in your schedule and your psyche. To help motivate you to go running in the morning, for example, you might lay out your running clothes and put your water bottle in the fridge the night before.
- Try positive reinforcement. Watch your favorite TV show or listen to a great podcast while you’re on the treadmill.
- Create a network. Social support is key. Work toward a goal with a partner or friend. It’ll help motivate you both!
DON’Ts
- Don’t set impossibly difficult goals. Start with achievable tasks and work your way up. A challenging but doable goal can be broken into multiple smaller pieces (and you can celebrate every step of the way).
- Don’t be vague. Be specific on your goal and how to achieve it. For example, “I will drink at least one (64-ounce) water bottle a day” instead of “Drink more water.”
- Don’t set goals without timelines. Instead of “Read more books,” try “I will finish at least six books in 2026.”
SMART Goals
Consider using SMART Goals to set yourself up for success. These are goals that you set using specific language to hold yourself accountable. SMART Goals are:
- Specific. For each goal, answer the “who, what, when, where, and how” needed to achieve the goal.
- Measurable. Give yourself a timeline and multiple check-off points. (Imagine the satisfaction you’ll feel by checking off each box!)
- Achievable. If you have a big goal, break it down into multiple achievable steps.
- Relevant. How does your goal relate to the bigger picture of your life?
- Time-Bound. Set a concrete date for completion of your goal!
It is important to remember that you will probably veer from your path along the way. This, too, is part of the process, so be kind to yourself. No one is perfect, and one lapse or mistake won’t undo your progress.
Your goals should fill you with a sense of accomplishment and build confidence. When things don’t go according to plan, get back up and continue to do your best, day by day!