Coffee grounds spell out 2022

If you're like us, some of those grand plans for a new you this year have already fallen by the wayside. What seemed like a good idea at the beginning of the month seems silly now. (Who thought up Dry January, anyway?) But it's not too late to get back in the groove and stick to your resolutions. Here’s how to make resolutions and keep them.

First, make resolutions that are actionable and achievable. Think SMART: Specific, Measurable, Attainable, Relevant, and Timely. If your goal is to exercise more, that's great, but make it better. I will exercise for at least 30 minutes, three days a week, and I'll add it to my daily appointment calendar. That’s a specific goal that is measurable and timely.

Write them down. Writing resolutions down and posting them where you can see them helps set your intentions and keeps them front and center. If you're trying to curb calories and you've posted your resolution on your refrigerator door, you might think twice about opening it for a between-meals snack.

Get Techy. There’s a surfeit of tech out there, from Fitbits and Apple Watches to Mindfulness apps and Pelotons. Use the technology available to keep you on track.

Share your goals. Find a gym buddy to exercise with at appointed times. Detail your progress on social media. Get a trainer. Having someone else to be accountable to goes a long way in reaching your targets.

Habit Stacking. Habit stacking is a method of attaching a habit you want to create to an existing habit. For example, if you walk your dog every morning at 8 a.m. and you want to add 15 minutes of mediation to your day, try setting your mediation time as soon as you get back from walking the dog and hanging up the leash. Hanging the leash will trigger telling you it's time to meditate.

Celebrate Success. Reaching 10,000 steps a day and being rewarded with a digital fireworks display on my Fitbit might not seem like a big deal, but it does give me the incentive to reach the goal. If I haven’t reached the goal on any given day, I’ll often walk around in the evening to get in those extra steps. Determine what little goals you want to reach and reward yourself when you attain them.

Cut yourself some slack. We all slip up. If you get on the scale and it goes the wrong way one week, don’t chuck the whole diet. Or if you miss three days of meditation in a row, or are falling behind on your reading list, adjust your goals and get back on track. You got this!

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