Did you make New Year resolutions this year? The new year marks a symbolic new beginning, an opportunity to leave the past behind and to create a fresh and hope-filled future. Our resolutions focus our attention and efforts on things we want to do or to change for the better. We could think of them as goals or aspirations, a chance to break a habit or to do something new.
There are principles we can draw from coaching that improve our chances of success. For example, if I focus on something that really matters to me, I’m more likely to be motivated to achieve it than if I focus on something more trivial. So I can test my goals with something like, ‘On a scale of 1-10, how important is this to me?’ or ‘What would make this really worthwhile?’
The clearer my goal is, the more likely I am to achieve it. Say, for example, if I decide to get fitter (one of my actual goals for this year), I’m more likely to do something about it if I’m more specific, e.g. I will cycle 10 miles every weekend, or 500 miles by the end of the year. I can make myself accountable by making it public and creating a visual, colourful wall chart to mark progress.
I’m also more likely to achieve it if I consider what could prevent me doing it. This is a personal reality check. What will get in the way? What will stop me achieving it? I can ask myself questions such as ‘What got in the way when I’ve tried to do similar things in the past?’, ‘What has helped me persevere in the past?’, ‘What will I do practically to overcome obstacles this time?’
So for instance, since one of my resolutions is to get fitter by cycling, what will I do if it rains or if I’m too tired? I need to make contingency plans. ‘If it rains on the day I plan to cycle, I will swim 25 lengths at the pool instead’, or ‘If I’m too tired, I will cycle on the following day instead.’ It builds in flexibility that helps me to stay on track and avoid losing momentum.
Enlisting others to support us can make a great difference. This is one of the benefits of doing things with a peer group, people sharing similar interests or goals. Alternatively, we may find someone who is prepared to cheer us on as we make progress, challenge us if we go astray or encourage us if we start to lose heart. Seek out e.g. family, colleagues or friends – or God.
Finally, make a point of choosing motivational rewards for yourself as you achieve key milestones on route and the final goal itself. These rewards enable us to celebrate progress, are a way of pausing to notice how far we have moved on and incentivise us for the next steps. It’s about maintaining focus, energy and determination, often over a period of time. Keep on keeping on!
Nick is a psychological coach, OD consultant and trainer, specialising in critical reflective practice.