1. Be realistic – don’t resolve to train for 1 hour a day if currently you do not exercise regularly. Start with a resolution that’s attainable and then expand it at the 3, 6 and 9 month points of the year.
2. Be specific – use a set of tangible goals that you can work towards. “I will start by taking a brisk walk for 30 minutes each day” is a much more clear and attainable goal than, “I will lose weight this year”
3. Aim for changes in lifestyle instead of crash diets or workout marathons – resolve to make exercise a part of each day instead of tying a number of pounds to your goal. That way when you reach the gains (or losses) you are looking for, you are more likely to stick with it.
4. Be accountable – tell your spouse or friends what your goals are so they can support you and ask for status updates throughout the year and spur you on when you need that extra push.
5. Reward yourself for attaining your goal – promise yourself something you really want in order to entice yourself to attain your goal.
Write yourself 3 notes – one for April 1st, July 1st, and October 1st – to keep yourself honest throughout the year, writing these little notes to remind you of your quarterly goals will help you stay on track and give you a boost later in the year!