Five Tips:How to make your New Year’s resolutions stick!

Community Health

Inspired by Tim Ferriss’s ‘Tricks for Combatting Procrastination’, Luigi Bianchi, SportsTribe’s founder in The Hague, shares with you these five tips on how to stick to resolutions for a fit and healthy year!

‘You did it again this New Year. You resolved to get in better shape and to get more exercise, but now in February your New Year resolutions are already down the drain! Is it you? Or maybe you did not get the right tools to succeed? Here they are: five tips that will help you stick to those New Year’s resolutions for a healthy 2017!

1

Break it down

So you want to get in shape and start eating healthy! Start to make your steps towards your grand goal very concrete and specific. E.g., if you want to get in shape let’s think about what you need to do to achieve this: losing weight, getting stronger, become more flexible etc. Once you have this list, think of which one of these actions on the list will make others on the list irrelevant or easier. For example, if you are working out to get stronger you will also lose weight. So in this case focus on getting stronger instead of losing weight or the other actions on your list! This way you just have to focus on one task instead of many! If you try to accomplish all the actions on your list together you may be overwhelmed and probably leading to failure.

2

Make it as easy as possible

It doesn’t matter what your goal is, try always to find the easiest way to do it. Choose the gym around the corner even if it is small, or even start in the comfort of your home. It is already difficult to stick to a new routine and if you make it complicated logistically getting there by car or tram, it may be a cause for failure!

3

Lower your standards

Oh yes you want to lose 20 kg and build Schwarzenegger’s muscles all at once! But hold your horses and come back to reality. Start by losing 1 kg weight in the first month. You will probably end the month losing 1,5 kg and you will feel like an overachiever. Well done!

4

Sprint version

So you decided to train for at least one hour a day. After the first two weeks you skipped trainings and by the end of the month it is a miracle to have exercised once a week for 30 minutes. Try this: train for max 10 minutes whenever you can every day, so without a tight schedule. You will see that you will add some extra minutes of exercise. So build a routine by doing your ‘sprint’ version instead of a ‘marathon’ of your desired goal.

5

Be socially accountable

Share your resolutions with family and friends to stay motivated. Discuss your progress or even make bets with them! They can help keep you on track!

 

I hope these tips will help you succeed with your New Year’s resolutions once and for all and maybe they will help you with other tasks in your life as well!’

— Luigi Bianchi

Luigi

Tim Ferriss: Tricks for Combatting Procrastination

1

Break it down

So you want to get in shape and start eating healthy! Start to make your steps towards your grand goal very concrete and specific. E.g., if you want to get in shape let’s think about what you need to do to achieve this: losing weight, getting stronger, become more flexible etc. Once you have this list, think of which one of these actions on the list will make others on the list irrelevant or easier. For example, if you are working out to get stronger you will also lose weight. So in this case focus on getting stronger instead of losing weight or the other actions on your list! This way you just have to focus on one task instead of many! If you try to accomplish all the actions on your list together you may be overwhelmed and probably leading to failure.

2

Make it as easy as possible

It doesn’t matter what your goal is, try always to find the easiest way to do it. Choose the gym around the corner even if it is small, or even start in the comfort of your home. It is already difficult to stick to a new routine and if you make it complicated logistically getting there by car or tram, it may be a cause for failure!

3

Lower your standards

Oh yes you want to lose 20 kg and build Schwarzenegger’s muscles all at once! But hold your horses and come back to reality. Start by losing 1 kg weight in the first month. You will probably end the month losing 1,5 kg and you will feel like an overachiever. Well done!

4

Sprint version

So you decided to train for at least one hour a day. After the first two weeks you skipped trainings and by the end of the month it is a miracle to have exercised once a week for 30 minutes. Try this: train for max 10 minutes whenever you can every day, so without a tight schedule. You will see that you will add some extra minutes of exercise. So build a routine by doing your ‘sprint’ version instead of a ‘marathon’ of your desired goal.

5

Be socially accountable

Share your resolutions with family and friends to stay motivated. Discuss your progress or even make bets with them! They can help keep you on track!