As the time for setting yearly resolutions approaches, experts suggest that framing your resolution as a goal might enhance your chances of fulfillment.
“Goals are specific and detailed; they emphasize actionable steps, making them easier to monitor, and they allow for adaptability and revisions as required, whereas resolutions frequently lack a solid strategy,” explains Krista Roesler, MA, RP, a life coach and co-founder of the Toronto-based Psych Company (psychcompany.com).
A cautionary tale
Roesler tells the story of a client, a small-business owner intending to enhance his company’s data management system. Since he was in charge, the aim was self-created, and any failure to accomplish it would impact his small sales and support team. Feeling optimistic about reaching his goal without reorganizing his other responsibilities, he neglected to share a project outline or metrics for tracking progress.
As a result, he became preoccupied with existing obligations and urgent matters, falling behind on deadlines for his primary objective.
Roesler identifies this scenario as a frequent issue. What begins as an exciting prospective achievement can transform into a never-ending task, resulting in fatigue and distraction, ultimately leading to despair over pursuing a goal that seems unattainable.
“Effective planning and dividing goals into smaller, actionable steps is essential in avoiding this situation,” advises Roesler. “Launching a new goal without taking into account other commitments is a shortcut to treating a pursuit as merely an ambiguous aspiration rather than a concrete objective.”
Name that goal
Kim Coady, a personal and group fitness trainer based in Lethbridge, Alberta, advocates for long-term goals, aiming to cultivate a sustainable lifestyle rather than pursuing quick fixes.
“While short-term goals and improvements have their place, my focus is on helping clients foster a balanced and healthy lifestyle,” Coady explains.
To determine client goals, she poses two key questions: “Will this benefit my future?” and “How does this enhance my future self?”
Make it SMART
Once your goal is established, Roesler recommends applying the SMART framework: Specific, Measurable, Achievable, Relevant, and Time-bound. Documenting your goals can heighten commitment, segment larger objectives into actionable tasks, and draft an action plan detailing required steps.
Execute it successfully
Roesler highlights the importance of pinpointing two or three “quick wins” from the onset to generate momentum. Regularly tracking your progress and celebrating achievements can help sustain motivation.
When it comes to monitoring your progress, Roesler advises employing whatever method works best for you, be it an app, a spreadsheet, a planner, or a calendar. Often, the simplest techniques prove to be the most efficient.
Furthermore, maintaining accountability for completing milestones, whether major or minor, is essential. Consider inviting a friend or family member to join as an accountability partner to help you stay on track with your progress, reflect on your goals, and encourage a positive outlook. Set aside time weekly or monthly to review your advancements, evaluate what’s effective, and adapt your strategy if necessary.
Recruit some supplemental support
The right nutritional supplements might enhance the successful accomplishment of your goals. Taking them correctly and consistently over time can be beneficial, notes Coady.
She frequently endorses BCAAs (branched-chain amino acids), particularly for those engaging in intense cardio, as evidence suggests they help preserve muscle mass and promote lean muscle growth.
Coady also promotes glutamine for muscle repair and recovery, often incorporating it into her protein powder (evidence indicates it helps with “weight management, enhancing high-energy activities, improving aerobic capacity, quality of life, digestive behavior scores, and sleep quality”) or Greek yogurt.
Creatine may benefit athletes, such as sprinters and weightlifters, who rely on quick bursts of speed or increased strength. Some studies suggest it might even enhance cognitive performance.
This piece was initially published in the January 2025 edition of Intomodel magazine.
