This year I am focusing my attention on some common goals and helping you find the most efficient (and healthy) way to reach them. Regular readers will know that I am increasingly favouring systems approaches as opposed to pure goal setting and it is no exception when it comes to New Year’s Resolutions. A systems approach focuses on small daily behaviours that help move you towards a place of higher odds for achieving your goal, as well as others along the way. These approaches are also easier to maintain long term and provide the actionable steps which are often missing from many goals.
To illustrate this system I have picked some common New Year Resolutions and outlined the systems approaches you could take to help get you there. Each of these systems is a daily behaviour that will help you achieve your goal whilst bringing additional benefits. If you’d like more information on this approach then do check out my recent blog post on the topic here.
Goal: Lose weight
- Don’t eat carbs in the morning
- Eat Real Food (no ingredient lists)
- Prepare all own meals
- Only eat carbs post exercise
Goal: Get Fitter
- Pick an exercise and distance (e.g. 500m row), beat your time each week
- Never sit for longer than 30mins
- Buy a fitbit and set a steps goal
- Never take the lift/escalators
- Train in pairs/groups with consequences for missed sessions
Goal: Be more productive
- Don’t watch any TV programme you’ve already seen
- Turn off notifications on your phones & tablets
- Only check social media once a day
- Write a daily to-do list of 3-5 items
- Do the things that you dread first every day
- Sleep for 8hrs a night
Goal: Learn something new
- Keep a daily journal detailing what you’ve learnt each day
- Read a new book every fortnight
- Attend a class for your skill that you have to pay for
- Create an event/occasion where you have to use your new skill(s)
- Do your desired skill every day and log it
Goal: Drink Less
- Change location/type of social situations where you’d drink
- Identify triggers for drink and replace with alternative actions
- Make a bet with a close friend
- Find a healthy swap e.g. sparkling mineral water
I hope you’ve found the above useful and it has given you some inspiration on how to create some systems that will help you achieve your 2016 goals. If you have a goal or aim for the year that isn’t listed here and you’d like some advice then please comment or email me and I’ll be happy to help out.
Happy New Year!