Fresh Start, Fresh Mindset
The time has come for annual resolutions, but experts suggest that framing your resolutions as concrete objectives may significantly improve your chances of success.
“Goals are characterized by their specificity and detail; they emphasize actionable steps, allowing for easier tracking and necessary adjustments, which resolutions often lack,” explains Krista Roesler, MA, RP, a life coach and co-founder of Psych Company based in Toronto (psychcompany.com).
A cautionary story
Roesler shares an example of a client, a small-business owner aiming to enhance his company’s data system. As the owner, he had set this goal for himself, which, if unmet, would affect his small sales and support team. Confident he could achieve it without changing the priority of other tasks, he neglected to create a project plan or metrics for tracking progress.
Instead, he became overwhelmed with his existing responsibilities and firefighting, ultimately missing deadlines related to his original goal.
Roesler identifies this as a frequent issue; what begins as an exciting target can devolve into an unending task that leaves one feeling exhausted, distracted, and hopeless about achieving a goal that seems unattainable.
“Effective planning and segmenting goals into smaller, more manageable actions help avert this,” Roesler states. “Introducing a new goal without considering other responsibilities risks treating it as a loose aspiration rather than a definite goal.”
Define that goal
Kim Coady, a personal and group fitness trainer in Lethbridge, Alberta, emphasizes the importance of long-term goals focused on creating a lifestyle rather than quick fixes.
“While short-term goals certainly have their place, I prioritize helping my clients establish a balanced and healthy lifestyle,” explains Coady.
In identifying client goals, she starts with two critical questions: “Will this benefit my future?” and “How does this enhance my future self?”
Apply the SMART principles
Once you have established your goal, Roesler advises utilizing the SMART framework: ensure your goals are Specific, Measurable, Achievable, Relevant, and Time-bound. Document your objectives to enhance commitment, decompose larger goals into small tasks, and develop a clear action plan detailing necessary steps.
Achieve success
Roesler suggests identifying two or three “quick wins” at the start to gain momentum and then tracking your progress regularly while celebrating milestones to keep motivation high.
For tracking progress, use methods that suit you best—this could be an app, a spreadsheet, a planner, or a calendar. Generally, the simplest and most accessible methods tend to be the most effective.
Accountability in completing milestones, whether significant or small, is crucial according to Roesler. Reach out for support—ask a friend or family member to act as an accountability partner to help you monitor your progress, reassess your goals’ relevance, and foster a positive mindset. Setting aside time weekly or monthly to evaluate your progress and make adjustments as needed can be very beneficial.
Gather additional support
Integrating the right supplements could also enhance your goal achievement. Proper and consistent use of supplements over the long term can be beneficial, according to Coady.
She often advocates for BCAAs (branched-chain amino acids), particularly for those who engage in extensive cardio, as research suggests these may aid in retaining muscle mass and promoting lean muscle growth.
She also recommends glutamine for muscle soreness and repair and likes to mix it with her protein powder (which studies suggest is beneficial for “weight management, enhancing performance in high-energy activities, aerobic capacity, quality of life, digestive health, and sleep quality”) or incorporate it into Greek yogurt.
Creatine can be advantageous for athletes, such as sprinters and weightlifters, requiring short bursts of speed or increased muscle strength, with some studies indicating it might also improve cognitive function.
This article was originally featured in the January 2025 edition of Daitrl magazine.
