New year is usually a time to commit to a resolution. But what you plan to achieve is different from how much of it is actually achievable. So in the coming year, set realistic goals, work towards them, accept lapses will happen, and don’t beat yourself up if you fail. But at the same time, stay firm and don’t give up. Every day is a good day for successful habit change and this needn’t be based on the calendar. So for the coming year, here are five ways to navigate ‘New Year’ goals:
1. Resorting to extreme digital detox
Accept it, there is no escaping screens. So those who think they can, need to use devices smartly instead of feeling guilty about screen time. Instead of blanket bans, one should limit screen time by marking actual hours of phone usage. Set up time in your calendar, go for a walk or eat lunch away from the office desk. Power off your phone before dinner and until the next morning and enable do-not-disturb settings or activate Zen mode, a smart feature on phones to lock you out for a set period of time. One can also ban these gadgets from the bedroom for deep sleep and the dinner table for better time with family. Last but not the least, don’t take gadgets into the bathroom.
2. Following social media for financial planning
Financial influencers constantly dole out tips online on how to spend, save and invest. But sometimes their advice can be inconsistent, and not applicable to your personal situation. One size does not fit all, and definitely not for financial goals. You can watch videos and podcasts, but do not blindly follow them. One must know the fundamental rules of investing in a bank, stock, mutual funds, etc, and the risks associated with them. Adopt a long-term, consistent strategy from qualified market analysts as a social media influencer’s financial advice can be nascent and incorrect even. If still in doubt, heed the advise of finance minister Nirmala Sitharaman, who has also warned against the risks associated with taking financial advice from unqualified sources.
3. Going on a fad or crash diet
Carbs are tasty and food is for eating, so abstaining from all is unrealistic. No wonder, most people fail to follow a strict diet or health regime in the long run. Weight loss and eating right require willpower and self-control that should be long-term in achieving a balance instead of quick solutions. But if you think it is achievable faster with fad diets like keto, vegan, intermittent fasting, etc, think twice. Denial and deprivation are not an answer, and making resolutions to “just not eat” something will only make you succumb faster to temptations. Even if it is a slow process, experts have always advised that instead of fixating on dropping the kilos, focus on maintaining healthy behaviours like a diet high in whole grains, vegetables, fruit, legumes and nuts, and low in salt, free sugars and fats, particularly saturated and trans fats, besides portion control, and daily physical activity. While ditching restrictive diets one option, starving before a holiday and overindulging later is also not right.
4. Accepting laxity in ditching unhealthy habits
Quitting bad habits like smoking, gambling or alcohol consumption are some common resolutions. Every year, over 70% of smokers say they would like to quit. But it’s important to stay firm in making the decision and implementing it. There’s no room for occasional indulgences or lapses. If you are going to ditch it, make up your mind and stay firm on your resolve. If you doubt it, seek expert support on physical, mental and behavioural aspects as well from family, friends and co-workers.
5. Setting unrealistic fitness goals
If your resolution is to enroll in a yoga or aerobics class on January 1, start with something as small as 10-20 minutes of exercise a day, or three-four times per week, so that your brain is wired to this habit. That’s because each body type is different and so is the journey to weight loss. Fitness fads are often trendy but rarely sustainable. Most researches and fitness enthusiasts suggest that individuals’ commitment to personal fitness goals dramatically wanes within two to four months because of unrealistic expectations and the human tendency to seek immediate results, leading to swift discouragement when progress appears incremental. Setting the goal of losing minimal kgs every week is not possible. Rather small, realistic goals and decreasing portion size of high-calorie foods and increasing physical activity can help. As per Akshay Verma, co-founder of fitness app, FITPASS, “Any activity is better than zero activity. Even small, consistent changes can have a big impact. Say goodbye to January ‘resolution rush’, and accept fitness as an adventure that is less about guilt and more about growth.”
