While many people still adhere to the “New Year, New Me” mantra, research shows that after less than three weeks, about 80 percent have given up on their goals.
As early as January 13th, officially known as “Quitters’ Day,” more than three-quarters of goal-setters will lose their enthusiasm and motivation.
And by February 2, despite having the best intentions to work into the new year, motivation among those who start the year with work goals drops to just over 2 percent, according to research from Peloton.
However, Peloton coach and mental stimulation expert Ally Love shared a four-point plan people can use to help get their new habits back on track.
Ally Love, a fitness influencer and peloton coach, has outlined a four-point plan to help you stick to your goals for the new year.
The plan—Name it, Claim it, Draw it, Play it—uses simple, proven techniques like writing down simple goals and then turning them into a fun (family) game to achieve.
It involves writing down goals, then displaying them prominently.
For example, this could include pinning it to the bathroom or refrigerator door, or sharing it on social media, so people in your home can see it.
According to Ally: “Even as coaches, we can start the new year with the best of intentions, but life can get in the way.” I developed the Name IT, Claim It, Paint It, Game It method to get around that. It helps me refocus my energy on my goals.
According to Ally (pictured), implementing her four-point plan helps her “refocus” [her] towards energy [her] Goals
The plan, she notes, “will help people break down the metaphorical motivational wall and get through Quitter’s Day.”
Those who use the plan should make sure they define their goal, and state what they want to achieve as a first step.
They should write down how they will feel while doing this, how they will feel once they reach the goal, and what is the next step after achieving it.
Meanwhile, to create accountability, as Step 2, you must “claim” the objective—that is, tell your friends and family.
Developing four steps that help you set and visualize your goals will help keep you on the right track when it comes to becoming fitter and healthier, according to Ally (pictured).
Not only will this help create a network to keep you on the course, but you may also find that others want to join in your chosen activity.
Ally Love reveals how to stick to your New Year’s fitness goals
1. Label IT
● Put that only thing you want to do.
● Write in detail how you would feel while doing this.
● Write down how you will feel when you reach this goal.
● What is the next step once you reach this goal?
2. Claim it
● Advertise to all your friends, followers and family. This creates accountability and a network to help you stay on track.
● You can also recruit people on this journey with you.
3. Paint it
● Create a vision board or even a phone wallpaper that reminds you of your goal.
● Make sure there are visual cues of your new purpose in the areas you visit often.
4. Play it
● Create a realistic schedule that fits with your lifestyle. Have fun with this one. Experiment with different workout times, and set days to cook fun new recipes.
● Create a board that allows you to check in every day. Preferably making it visible to your entire home and/or on social media.
The third step is to “paint” it. In other words, create a vision board or even a phone wallpaper that reminds you of your goal.
Put it on display in the places you visit often – like the bathroom or your workplace – so you’ll see it often.
Fourth, and finally, you must “play with it.” This includes creating a realistic schedule that works with your lifestyle.
Meanwhile, psychiatrist Dr. Pooja Lakshmin says that while everyone is different when it comes to establishing their own reason to “get up and go,” motivation will come once you take your first steps, but procrastination is the enemy.
“When it comes to procrastination and motivation, it’s a lot easier to feel motivated once you’ve really started moving,” she explained.
Working with Peloton, the psychiatrist has identified five languages of motivation.
She says these languages speak to the different ways people are motivated in both fitness and life.
The five different motivational languages describe it as “pleasure.” achieving goals; community building, positive affirmations; And tough love.
Have Fun motivational language represents those who are motivated by enjoying themselves, resting, relaxing and having a good time.
Whereas those who are motivated to perform their best, achieve goals, reach a new milestone, and feel their best ever may identify more with the motivational language of achieving goals.
For others, it’s the idea of connecting with people, inviting friends and families to join them and cheering them on, that motivates them.
These types, who see work as a collaborative experience, may identify with the motivational language of community building.
Another language identified by Dr. Pooja Lakshmin is positive affirmations.
This applies to people who are motivated by kindness, encouragement, and positivity – which they give themselves as well as share with others.
The fifth language identified by the psychiatrist is tough love—which applies to those motivated by structure, strong words, and a no-bra attitude.
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