A Better Way to Set Goals and Resolutions

Instead of setting goals about achieving a specific outcome, set goals to begin – then maintain – specific habits.

For example, instead of saying: "this year I'm going to lose 20 pounds."

Say: "this year I'm going to lift weights for 30 minutes, 4 days per week. I will walk 45 minutes every day. I will cut out alcohol and eat 150 grams of protein per day."

You see, the first example is just a wishy washy, outcome-based statement of something you want. But, focusing on that outcome, or end game, instead of the journey is setting yourself up for failure.

The alternative option I shared has specific actions. It doesn't even mention an end game. I believe New Year's resolutions should be new lifelong habits we practice and develop. Not some short term dopamine kick that you'll quit and fail within the first 2 months. 

So each year, you should, ideally, stack at least 1 new positive habit or activity on top of all of your other positive habits and activities. We should never stop striving to personally develop into the best possible versions of ourselves. We weren't created to be mediocre.

Getting back to our example, adopting the aforementioned, specific habits will likely help you achieve, or even go beyond the goal of losing 20 pounds. If you stick to the action-based habit goals, you may lose 20 pounds while also increasing strength by 20%, gain 5 pounds of solid muscle, decrease body fat percentage (after all, weight loss without fat loss – a common epidemic – does little to improve your health and body composition), along with increasing your conditioning levels, allowing you to actually have fun and enjoy outdoor recreational activities. 

Why pigeon hole yourself when you could have so much more?

Action-based goals are active. Result-based goals are passive. Why leave things, passively, to chance. Take control, take action, and take responsibility for your destiny and, in this case, your body's destiny! You only get one life and you live that entire life in this one body. The quality of your life – all around – relies on the health of that one body. Don't muck it up. 

I'm not saying you have to become a five percent body fat, starved, unhealthy, miserable competitive bodybuilder the day before he/she steps on stage tanned, shaved, oiled, and dehydrated. That's not healthy and even people that participate in bodybuilding only suffer for that specific look for a very short period of time (despite what their social media may lead one to believe). Heck, I've never looked shredded enough for a bodybuilding show – and I don't plan on ever competing in bodybuilding, so there's no reason for me ever to look like that. So don't think I'm suggesting something totally unrealistic and unhealthy. 

What I am suggesting is that everyone can, and should, develop a relatively lean, relatively muscular, capable, healthy, athletic physique. It just takes discipline. 

Discipline to eat like a sensible adult.

Discipline to resistance train (whether that's calisthenics, free weights, machines, or anything in between) several times per week.

Discipline to choose activity over being sedentary.

Discipline to not flake on these habits, commitments, and disciplines, no matter how you feel on a specific day. Life isn't always optimal, but being disciplined means you do the things you that will help you achieve your goal, and achieve a better life, no matter how you feel!

Holding yourself accountable to adopting and maintaining new positive habits is far better for personal development and goal accomplishment than just saying something like, "I want to lose 20 pounds."

How are you going to do it? What lifestyle changes are you going to make?

Focus on action based, habit stacking goals and resolutions rather than passive end game goals. Focus on establishing and embracing the journey of a healthy lifestyle.