A staggering number of highly-inspired people will choose to set lofty — even unrealistic — goals come January 1, largely because the media, fitness industry, coworkers, family or others have convinced them that the first of the year is a good time to do so. How convenient it would be if our natural willingness to make health changes fell on this date, but that’s rarely the case. Instead, many of us set goals due to society’s influence and, as a result, have trouble sustaining them. We’re at a disadvantage when we create goals purely because of external, rather than internal, reasons.
But even when we set goals for the “right” reasons, resolutions aren’t easy to stick to. We need all the help we can get. One trick? Framing and stating goals a particular way. Here are six examples of resolutions that can lead to real athletic and personal growth — and why they work:
1. “Spend 20 more minutes shooting jump shots after practice every day.”
Rather than focusing on the end result (an outcome goal), try setting your sights on what you need to do to reach that result (a process goal). In the case of a basketball player, that might mean committing to practicing jump shots, rather than simply aiming to win more games. In the case of someone looking to drop pounds, “lose weight” is an outcome goal, while “cut my dinner portions in half and walk briskly every day during my break at the office” is a process goal that will likely aid weight-loss efforts.
[See: 7 Diet Mistakes Sabotaging Your Weight Loss.]
Process goals give you a sense of control and power in the present moment; outcome goals are largely beyond the power of our full control. After all, can we really control winning a game or losing a precise amount of weight? Plus, outcome goals are so future-oriented that they don’t always seem real or achievable.
2. “Sign up for one 10K each month and run a marathon by November.”
Setting a combination of resolutions — some that focus on a shorter period of time, like a month, and some that focus on a longer period of time, like a full year — is typically more performance-enhancing than just relying on one type of goal. Signing up for a certain number of smaller races each month, for example, is going to better lead you to run that marathon than resolving only to run that marathon.
[See: 10 Themed Races to Make Getting in Shape Fun.]
You could also commit each month to a different part of the race preparation. For example, plan to find an ideal training partner by February, start a new eating program by March, pick out race-day gear by April and experiment with different energy gels by May. When we feel like we’ve left no stone unturned as far as how we’ve prepared, we enter the event with confidence. Breaking this preparation into short-term segments may be helpful.
3. “Be fit enough to play with my grandchildren outdoors all afternoon without having to take a break.”
This goal is intrinsically motivated, meaning it’s driven by an inherent desire rather than an external force. People who begin exercising for intrinsic reasons recognize the pleasure of doing so, or appreciate the positive feelings and heightened energy workouts bring. They’re performing a task for themselves, which makes the decision to exercise and follow through self-determined.
On the other hand, people who are only motivated extrinsically — driven to exercise by a desire to gain attention from a coworker, receive material rewards or incentives, or appease their spouse — engage in the activity as a means to an end, often to obtain something they want or to avoid something they don’t want. “I’d like to turn my health around” is an intrinsically-oriented statement; “I’d like to turn some heads” is not. Research suggests people who adopt intrinsic motivators better maintain and adhere to exercise regimens.
4. “Be able to do 20 pushups in a row.”
Avoid the temptation to set a goal simply because it sounds good. “I finally want to get in good shape this year” sounds positive — and is surely set with the best intentions — but contains no guidance, no direction. “I want to finally be able to do 20 pushups continuously, do five pullups in a row and run the 3-mile loop around the lake without having to pause,” on the other hand, is clear and focused.
To see why that works, consider a shopping list. One that contains “pretzels, granola bars, chicken breast and flank steak” gives more direction in the grocery store than a list that reads, “snacks and meat.” You’re more time-efficient and confident in your movements down each aisle when the list tells you precisely what to buy. Specific goals provide a path, narrowing your focus to only the most important things.
5. “Deadlift 200 pounds 10 times.”
Without the ability to measure your goals, how can you track your progress? How do you know whether you’re improving if you can’t clearly quantify your goals? Many people aim to “get stronger,” but fail to pinpoint how they’ll know whether they’re actually stronger next month or in June or right before Christmas. There are lots of ways to measure improvements in strength — say, by tracking weight lifted, repetitions completed or changes in sprinting time — so be clear how you’ll choose to gauge progress with your own goals.
6. “Swim a mile.”
Start with an attainable, realistic goal. No need to impatiently expect getting into elite Ironman shape by next month if you’ve never swum more than a pool’s length. Achieving a smaller goal will motivate you to set a higher, more challenging one. Give yourself the opportunity to feel accomplished at the start of your process.
[See: 12 Psychological Tricks to Get You Through a Workout or Race.]
This isn’t to say we shouldn’t push ourselves; we should — occasionally even to the point of discomfort. Athletes with the most impressive mental fortitude will regularly embrace challenges: They actively seek out challenging, arduous tasks — such as difficult fitness regimens, tough drill stations and intimidating opponents — as a means of growth and learning. They know that tough goals force them to stretch, reach, put forth more effort and display determination — all of which ultimately lead to improved performance.
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6 Resolutions That Will Actually Improve Your Athletic Performance originally appeared on usnews.com
