Last Tuesday was 'Quitters Day' - the day people were apparantly most likely to give up on their new years resolutions!
Back in 2018, my goal was to lose weight and get more active - a classic new year, new me feeling. 7 years later (where has that time gone?!), it is the only resolution I have ever stuck to and made a habit, and today I'm going to share what helped me:
Keep Activity Simple
I'm lucky enough to have a very active therapy dog who gets me out the door every day, but I think it's important to remember that getting active doesn't have to involve running marathons or doing 5 CrossFit classes a week (it can, if you want it to!)
• Walk more - ask colleagues if you can have your meetings on the phone instead of Teams and go for a walk at the same time, swap Bottomless Brunches for coffee and a walk with friends on a Sunday morning and remember that small steps (pun very much intended!) add up - park on the otherside of the car park, get off the bus one step earlier and take the stairs instead of the lift at work - there's a reason these tips are so clichéd - they work.
If you're nervous about walking on your own or would like some company, check out Mental Health Mates.
• Running is a popular way to get more active as it doesn't require much other than a good pair of trainers and a pavement! I've seen lots of people out running this week and last so it must have been a bit resolution. Some popular ways to get started include trying Couch to 5k, an NHS app that guides you from no running up to 5k in 8 weeks; many local run clubs will host a C25K group in January so you may be able to find a group to run with.
When you're able to cover 5k, I'd encourage you to join a local Parkrun - 5k runs held all over the UK (and world!) at 9am every Saturday morning. You can find your local event here - the ethos is friendly and inclusive, and you can walk/jog/run at your own pace - bonus, there's normally a café and a good breakfast afterwards!
The last running initiative I'll mention is Run Talk Run - a space to meet up with others, talk openly and get your run done.
• The final type of movement that I used was Youtube workout videos - my favourites are Sydney Cummings and Caroline Girvan.
• Sports Clubs are another option and the options are endless - what did you used to enjoy as a kid? One day we just stopped playing, and I always think that's really sad. Joining a local club or team gives a good sense of community, feeling of belonging and helps boost your social life too. Top tip - local Facebook community pages are a good place to find out what's going on in your area.
How to build commitment to these habits
• Keep yourself accountable - tell friends what you are going to do, join a local club or online group, put a stricker chart on your fridge (any excuse for some new stationery) - and decide what your reward will be - it's important to have something to look forward to.
• Start small - we often fail with activity goals because we go all in - running 5k a day, starving ourselves and drinking so much water we spend all day in the bathroom. Start small and add a small step every 10-14 days - starting slowly allows oiur bodies to adjust, but also teaches our brains that we are going to do what we say we will. We learn to trust ourselves and build a positive mindset where we like eachother and feel confident in our commitments.
• Set yourself up for success - make sure you know when you're going to exercise (block the time out in your diary) and make sure your clothes etc are prepared, especially if you are getting up early - we want to make things as easy as possible.
• Use mindset hacks and reword your excuses - for example, instead of saying 'I don't have enough time to workout', swap that around and say 'working out isn't a priority to me' and see how that feels instead. Make your goals your priority.
• Remember that it takes anywhere between 18 and 254 (!!) days to build a new habit - stick at it and remmeber your long term goal. This will take being disciplined rather than always relying on motivation.
What are your top tips for sticking to your resolutions? I'd love to hear!
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