Recycling Resolutions? Time to Jump Off the Carousel Ride
Greetings 2021! So great to finally see you. You’re looking fresh, well-rested and delightfully unvarnished.
What to do with this unfurling year ahead? How will we embrace it? Will our resolutions be cautiously achievable, ebullient with ambition or laser focused and low-stakes?
Given all the turbulence of last year, we can be forgiven for playing it safe. How about recycling some of those rosy pre-pandemic resolutions?
Repeating resolutions is something I know a bit about.
For years, my annual resolutions played on repeat. A carousel of recycled goals I couldn’t quite resolve or retire.
This year, we’re stepping off the ride!
This year, we’re using research to retool our resolutions. This year, we’re moving forward with clarity and confidence by following some simple and science-backed techniques. Ready?
#1: Resolutions need to MATTER. To. You.
Harnessing Intrinsic Motivation is the key. Goals that are intrinsically motivated are goals you feel good pursuing—they align with your values and priorities on a deep level. Working towards them brings you a degree of satisfaction (even “flow”) because you’re building new skills, you’re engaged and challenged in a meaningful way.
These are goals or resolutions that go beyond superficial gains (I’ll look better), social status (I’ll have more friends or power) or material rewards.
Need examples? I gotcha.
"Land a fab job with great pay so I can afford the Fall 2021 line at Free People." Ummmm...no.
"Land a fab new job with people I enjoy that harnesses my strengths toward a cause or effort I
believe in AND pays me better.
Abso-$#%!-lutely!
"Run more so I can rock that bikini at Point Dume this summer." Nice but…nope.
"Exercise more so I feel better, can climb stairs without hyperventilating and live long for my family."
1000% YES!!
Intrinsic Motivation is powerful (as compared to its weak cousin, Extrinsic). Studies show that when we face challenges, difficulties or discomfort, Intrinsic Motivation will help us keep the course. By contrast, if we’re exercising to look sexy in June, when it’s freezing rain, we’re tired or have an invite to do some-thing else, we’re more likely to bail on the workout.
#2: Resolutions need to be S.M.A.R.T.
This is a goal-setting guide for many health programs. Avoid setting resolutions that are mushy or flat as yesterday’s champagne. Instead, make them S.M.A.R.T.
Specific
Measurable
Attainable
Relevant
Time-bound
First, get super specific and use a timeframe.
What are you doing, how much and how often? What’s your deadline for achieving your resolution? Is it feasible? Seriously.
Getting clear about your expectations in these ways forces deeper thinking about what’s actually doable and how you’ll practice, increasing the likelihood you’ll follow through.
If landing a sweet new J-O-B is one of your resolutions: How many hours will you devote a week to outreach, research or making new contacts? When do you want to have possession of this shiny new gig? Write it down.
Next, decide how you’ll measure progress.
I track my exercise on an analog calendar in my kitchen. Yes, I also capture it in MapMyRun, but writing it down serves three purposes:
I get a second boost of fabulous self-pride noting my accomplishment-YAY me!
I can see clearly when I last exercised (...long blocks of empty space? Ugh. Time to reprioritize.)
I can review my progress over time to better understand slumps and peaks.
If your resolution involves building a rock-solid, stellar professional network, document ALL your outreach in a spreadsheet and plug weekly email goals into your calendar. Then go forth and kick ass! But track it.
Finally, let’s be sure these resolutions are achievable.
Look, you’ll find no bigger optimist than me. I love long-shot success stories as much as the next person (and for a heavy hitting tear-jerker pick up A Long Way Home, by Saroo Brierley).
Yes, there is something to declaring “I’m going to quit this crappy job and go write a bestselling novel!” that builds excitement, momentum and gets your fingers typing. Which is, my dear, where you need to be—IN action—to achieve anything.
But setting moon-level goals and repeatedly missing the mark can cause deep frustration that only slows you down. So be thoughtful, set resolutions that get you to stretch, but not to heights that require a flight suit or aeronautical training.
Recap
Avoid writing resolutions that are a laundry list of vague, aspirational desires.
Resolutions work better and you’re more likely to achieve them when:
1: They matter to you on a deep level
2: They’re S.M.A.R.T.
