The other day, I learned the second Friday in January is known as “quitter’s day” – the day where people are most likely to give up on resolutions they set for themselves.
I can relate. I’ve been a quitter, too.
When I think about goals I’ve given up in the past, most of them were usually 1) too big and 2) too vague.
For example, I’ve set resolutions in the past to “meditate more” and “lose weight.”
Looking at those goals, it’s not surprising I fell short.
What does “meditate more” even mean? How much weight would I have to lose to say I “lost weight?”
In order to avoid becoming another statistic in “quitter’s day” – or any day – and actually reach your goals, it helps to do two things:
- Make it simple.
- Make it specific and/or time bound.
Here’s how I would rewrite those goals to increase my chances of achieving them:
- “Meditate more” → Meditate for 5 minutes every morning after coffee
This is now a simple daily mindfulness practice, paired with a specific part of my everyday routine.
- “Lose weight” → Lose 10lbs. by May 1st by maintaining a 500 calorie deficit, eating 3 meals per day, and exercising 3 times per week
This is now much more specific: I have a target amount of weight to lose, a target calorie deficit, a set number of meals to eat per day, and a set number of workouts to complete each week. It’s also simple: I don’t have to rely on crash diets or complex, high intensity workouts that conflict with the rest of my life.
Simple. Specific. Time bound.
Give these elements a shot when you’re planning your next goal, or just want to get something meaningful to you done.
Love you lots.
❤ Ian
Ian Estabrook 