The Ripple Effect
Photo by Alysha Rosly on Unsplash
As we settle back into our routines after the holidays, the new year is considered a time to reset, establish new goals, and improve habits. In 2023, I knew I wanted to establish stability in my life and make modifications to my lifestyle that would support this goal. I had commitment issues, and I had a habit of starting things without seeing them through. I needed to reprogram the story I told myself about having commitment issues and being a quitter. I started by working with the principles of commitment and consistency. I decided the one thing I was committing to was ownership of my nutrition and fitness goals. I knew I would learn a lot about myself in the process and I could later apply these findings to other areas of my life where I may have difficulty committing.
Start with a clear understanding of why this goal is so important to you, that will help you to appreciate the work you put in. My why was backed by my desire to prevent diseases such as diabetes, maintain overall health, mental clarity, and manage my stress. For me, this was an attainable goal that would require dedication on my part to see effective results. Sometimes our goals will also require a bit of investment. It’s important to remember this is an investment in yourself. When I was joining the gym, there were two membership options, month-to-month or annual. I decided to go with the annual plan because I knew if I wanted to see results this would require a long-term obligation.
For the first three months, I tracked my food by keeping a food journal, which was much harder for me than I thought it would be. I had a goal of how many days per week I wanted to make it to the gym, and every quarter I tracked my body mass using the InBody scan. Having a check-in point for myself helped me course correct where needed and acknowledge my strengths and weaknesses. Tracking progress is a great way to measure your progress against your goal. At the end of the year, when I compared my InBody scans, it showed I maintained the weight I lost at the beginning of the year. However, in the process I created new habits and routines for myself. My weekly routine included three visits to the gym, grocery shopping to meal prep, increasing my daily water intake, going to sleep earlier, and even committing to a dance team.
It can be overwhelming to take on behaviors we are not used to and that is why many of us abandon them early. Discipline is what keeps us on track, while motivation is momentary. Before embarking on a “new year, new me” approach, I would like you to consider some factors that may determine your success rate. Consider starting with small changes to prepare your mind and body to adapt to what is ahead. Compare where you are now to where you want to be after a certain period, make an actionable plan to help you reach your target, and periodically track your progress. Just because it’s January, the first month of the year, doesn’t mean you should start the year sprinting.
The changes I made in one area of my life created a ripple effect on other parts of my life – in a positive way of course! I learned to prioritize the things and people that make me feel good and I let go of anything that was not supportive to my growth. I even began reading more books and spending less time on social media. As we transition into 2024, I am striving for the same goals and habits I set for myself in 2023, promoting self-growth and self-worth.
