By Sue Kangas, PA

How many times over the years have we made a New Year’s Resolution only to fail? The two most common resolutions are planning to lose weight and exercise. Only 9% of people can keep their resolution all year long. It seems good habits are hard to make. We’ve all experienced this fact.

Here’s some information to help make a goal to keep your resolution. Use the SMART goal format that the American College of Lifestyle Medicine supports. The following are the SMART goals:

• • Specific (identify the exact behavior you want addressed)
  • Measurable (how one will know when the goal is reached)
  • Attainable (the goal is achievable and can be accomplished)
  • Relevant (the goal is in alignment with the specific behavior change)
  • Time bound (the timeframe for achieving that goal)
  We’ll use exercise as our example. Let’s says we want to work up to getting 150 minutes a week of exercise. Now we choose a form of exercise we are planning to make a habit of. Let’s choose walking.
  Here’s a sample plan to work towards walking 150 minutes a week. This is the American Heart Association Recommendation:
  • What = Walk
  • How much/ Intensity = at a pace that you can still speak or converse with others
  • How long = start for 5-10 minutes
  • How often = 3 times a week
  • With whom = neighbor, dog, spouse, friend etc.
  • Where = around the neighborhood
  • When = mornings/evenings
  • Support System = my spouse can help remind me to walk
  • Biggest Barrier = feeling tired at the end of the day
  • Solution to Barrier = remind me that walking will increase my energy
  • Confidence level = 8/10
  • Put this in writing and attach it to your fridge or somewhere where you can see it daily. Happy New Year and good luck!