Make New Year’s Goals - Not Resolutions
2023 is here! As the last couple of years have flown by in a blur, you may be feeling ready to make a change with a New Year’s resolution. We are here to provide some tips and advice to help those resolutions stick! Many people will make a New Year’s Resolution, but only 8% of people actually accomplish them. Don’t be part of that statistic (Prossack, 2018).
Why should I make a Goal instead of a Resolution?
There is a small but very important difference between a goal and a resolution. A resolution is “a statement or firm decision to do something”. However, it does not indicate how you will get there. A goal encompasses all parts of the process. Goals identify what you want to do, how you will do it, and when you want it to happen by (Brode, N.D). These goals can also be set throughout the year. Doesn’t just have to be in the New Yea
How do I make a goal?
Making a goal can be hard, but there is a handy acronym to help. Goals should be SMART. This stands for:
S: Specific
Goals are well defined, clear, and easy to follow.
M: Measurable
There is a specific set of criteria to know your goal has been met.
A: Attainable
The goal is something you can actually do and accomplish.
R: Realistic
The goal is something that is relevant to what you want to do and is within your reach.
T: Timely
There should be a specific timeline to achieve the goals.
Making a goal SMART helps you work through what you really want and helps you develop a plan to make it achievable. Research has shown that goals that SMART and approach- oriented goals are significantly more successful than avoidance- oriented goals (Oscarsson et al., 2020).
Do not be afraid to look back into previous New Year’s resolutions and goals to see what went well, and what went wrong. Reflection is an important tool for change. It is also important to review the progress of your goals on a regular basis to keep you on track and make changes as needed (Prossack, 2018). Goals do not have to be rigid and can change with different situations and circumstances
These goals can also be just the beginning, and when achieved can be progressed further.
Examples of Smart Goals
I want to write 5 things I am grateful for in my journal every night for a month.
I am going to follow the ACSM Guidelines for exercise (150 min of moderate intensity exercise) every week for 3 months.
I am going to change my bag of crisps at lunch to an apple 3 days a week at work for 6 months
What can we do to help?
Here at Ballsbridge Physiotherapy, we can support you through your resolutions and goals. We can help talk through the SMART goal process regarding physical activity and injury prevention and help put a plan in motion. We also can help with any aches or pains that happen along the way to keep you on track to achieve your goals this year.
Overall, throughout the year, remember to be patient with yourself. Making changes is difficult and can take time. Progress can be slow, but any progress in the right direction is better than nothing. Be gracious with yourself and try to enjoy the process. We are excited to see what you will accomplish in 2023!
Resources and References
A large-scale experiment on New Year’s resolutions: Approach-oriented goals are more successful than avoidance-oriented goals (Oscarsson et al., 2020)
Forbes: This Year, Don’t Set New Year’s Resolutions (Prossack, 2018)
National Eating Disorders Association: Goals vs Resolutions – What’s the Difference (Brode, N.D.)
Physiotherapy
Physiotherapy after an operation has been shown to provide benefits in decreasing pain, strengthening muscles and improving how you function. Some of the common operations we see are Hip and Knee replacements, Knee Arthroscopy, Tendon and Cuff Repairs, Shoulder Stabilisation and Wrist Fractures.