As you're working to achieve greater balance or other changes in life, success depends on two simple secrets: 1) plan ahead and 2) take one step at a time. In more than 25 years as a physician and researcher, I've learned that people usually falter on practical issues, not big dreams. Practical issues have solutions. These six strategies can help you find practical solutions to fit your needs.
- Set realistic goals. We've all known people who decide to lose 10 pounds a week before a reunion or party. How about the friend who's been sedentary for years but decides to start running 20 minutes a day? Over and over, people set themselves up for failure by choosing unrealistic goals and pursuing flawed strategies. Setting realistic, doable goals is the foundation for success.
- Plan practically. I once counseled a guy who chose swimming for his primary cardio activity although the nearest pool was a half-hour away from work and home. You can imagine how long his commitment to his activity program lasted. Set yourself up for success by analyzing what practical challenges you must solve to accomplish your goals. For instance, if you're following a walking program, have you planned what you'll do when the weather is too hot or too cold or too wet? Have you identified an indoor walking alternative or acquired an all-weather sports suit? If eating more fruit is a nutrition goal, are you putting fruit on the shopping list and keeping some handy in a bowl or the refrigerator?
- Take one step at a time. If you have set multiple goals, it's a great temptation to try to start work on all of them at once. That's also a great way to trip yourself up. Trying to do everything at once leads to burnout. Prioritize your goals. Start work on the most important. Then as you progress, start working on the next goal.
- Frame challenges positively. Sometimes we feel that we have to achieve all our dreams and goals or we've failed. Volunteers in weight management studies at my research lab at first may say something like, "But I'll never be able to lose my target goal—I never have before." Framing the challenge negatively sets them up to feel like they've failed if they don't meet the whole goal. I've seen volunteers who have lost 30 pounds in 30 weeks feel like they were failures because they didn't lose 50! But a pound a week weight loss is a very realistic and healthy level. Sticking with your plan for change will have ups and downs, so focus positively on what you've achieved and build on that.
- Find the support you need. Ask your spouse, children, or friends for support. Invite them to participate with you. All can join StartMakingChoices.com for free. You can also enjoy the support of like-minded participants on the SMC Community.
- Give yourself credit. Never forget that you are worth the effort. When you reach milestones (even small ones), give yourself a tangible reward to celebrate. Pick a reward that works with you and not against you. Let's say you finish four weeks on the walking program; treat yourself to some new music downloads for your MP3 player or a book you've wanted. Or perhaps you've lost 10 pounds toward your goal; how about buying a new top or going to a movie (popcorn ...yes; butter ...pass).
Planning well and taking gradual steps over time—those are the true secrets to success, no matter what your goals for balance and beyond.
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