Written by: Kelsee Bobrowski, MS, NBC-HWC, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
It is that time of year. For some, there is optimism surrounding a new year, a new year for new beginnings, creating new habits, making new strides.
For others, the new year only brings about a negative feeling as they have consistently failed at their New Year’s resolutions. Want to read some wild statistics?
Approximately 87% of people are confident they can be successful with their resolutions.
Goals involving body transformation (i.e., improving physical health, increased exercise, more focused nutrition, losing weight) accounted for 74% of resolutions.
Twenty-two percent of individuals reported they were entirely successful by February. ²
While goal setting and goal theory have been around since Locke and Latham, ⁴ there is constant evolution in these methods looking for the highest efficacy and success rates. I cannot help but hear my brother-in-law saying his ever-famous quote, “You don’t fail when you never try.” However, I hope to bring an alternative approach to setting and succeeding with your 2023 New Year’s resolutions. The SMART approach has been applied countlessly for goal attainment. This acronym encourages specific, measurable, actionable, relevant, and timely considerations for goal establishment. ¹ ⁴ ⁵ Allow me to introduce you to a few other methods that might fit your personality and motivational style better.
MAPS Method
The MAPS method could be helpful for your resolutions as it incorporates some facets missing from the SMART approach. MAPS is an acronym for defining measurable, actionable, personal, and specific dimensions of the resolution or goal. ³ “Measurable” involves language that moves away from broad terminology to quantifiable progressions. In my space, there is a common resolution or goal I hear: “I want to lose weight.” This statement is easy to accomplish with the loss of one pound. When a client uses this verbiage, I will quickly explain that our relationship will last about a week as they will most likely lose one to two pounds with the small changes they begin to incorporate. (Thankfully, I have never had a negative interaction with my sarcasm.) Making measurable statements like “I want to lose two pounds a week for one month,” “I want to decrease my body fat percentage by five percent in eight weeks,” or “I want to reduce my visceral fat by two points in ten weeks” provides more concrete points of success and tracking progression.
“Actionable” refers to the action steps needed to progress in that measurable goal. For some, this can also be broad like “I want to workout.” Actions need details to track progress and effectiveness. I encourage clients to start with an “easy win” that can be the catalyst for these actionable lifestyle changes. “I will go for a ten-minute walk today after my last meal rather than sitting on the couch” would be an example. There is no such thing as a small win; it is all a win. “Personal” is exactly what it sounds like; make it personal. Create an emotional connection to this resolution that evokes intrinsic, autonomous motivation. Resolutions which rely on extrinsic or outcome-based motivations only are hard to connect to and make it easy to walk away. You want to lose five percent body fat? What will that do for YOU? You want to gain muscle? What will that do for YOU? Lastly, “specific” means to dissect the meaning of your measurable, actionable, and personal resolution. Providing your own terminology, your definitions is a key to focused resolutions. It does not allow for deviations.
NLP Method
Neuro-linguistic programming (NLP) is more of a discipline than goal method, however, great efficacy can be found in this strategy for personal development. ¹ It might bring clarification if we dissect the term. “Neuro” regards the behavioral by-product of cognitive and nervous system processes. “Linguistic” reflects the language used to communicate beliefs, motives, and cognitive processes. “Programming” imitates computer terminology concerning the interaction of internal process and external actions resulting from this interaction. Still not making sense?
It is a critical thinking process for creating goals in which the internal motivation can be fully communicated and not overwhelming to the goal-setter. In my profession, I would consider the resolution of losing weight in one month not following the NLP method. The individual’s resolution does not consider or clearly communicate neurological processes and changing behaviors that would lead to their objective. What is losing weight? What environment and habits does this person need to create for this interaction to be successful?
FAST Method
Most of the strategies we have discussed are about setting resolutions. What about approaches to executing these resolutions? The FAST method encourages four practices during the action phases of resolutions for achievement: frequently discussed, ambitions, specific, and transparency. ⁵ Although this method was created for organizational goals, it can be useful for personal resolutions, as well. For example, the first practice encouraged is embedding goals in ongoing discussions. In a workplace environment, this could be during one-on-one monthly meetings. In personal development, this could look like talking with your significant other once a week specifically about your goals. It could also be sharing your actions towards your goals in conversations and reminding that person that it relates to your resolution. The next practice includes being ambitious with your action steps (i.e. after you gain momentum from your initial win). Setting tasks or actions that are reasonably difficult can evoke eustress and increase performance.
FAST includes a similar practice to many other steps in goal setting: being specific. Translating your resolution actions into clear, concrete steps initiates measurable progress and can encourage refraining from lapses in your behaviors. Lastly, making your goals transparent or visible for you and others to see. Do you state your resolutions or write them down? If you write them down, where do you set them? Can you see them every day and your accountability partner see them every day? I would also elaborate on this idea of transparency in that you are transparent with your resolutions to others. Accountability is a strong determinant of success.
Considerations for your weight loss resolutions
Find a goal-setting method that works best for you with a short-term goal first before you set a long-term goal.
Investigate the root of the resolution before focusing on the outcome of the resolution. A question you could ask yourself is “What will change about my life with this outcome?” The answer(s) is/are usually your intrinsic motivators that might need focus first.
[Another question to ask yourself is “Am I creating a goal or lifestyle?” and know the difference between the two.]
Think about the obstacles that have been present in the past. Use those past failures to prepare yourself with some alternative strategies when those obstacles arise again.
Consider working with a board-certified health and wellness coach. Health and wellness coaches are trained in motivational theories and goal attainment to work alongside clients toward long-term lifestyle successes.
Kelsee Bobrowski, MS, NBC-HWC, Executive Contributor Brainz Magazine
Kelsee Bobrowski is a board certified health and wellness coach with additional advanced certifications in personal training, strength and conditioning, and nutrition. With a background in behavioral science, she has created a business of long-term success for weight loss clientele. She is the owner and sole propietor of Phoenix Fitness, Health, and Wellness, LLC in Boise, Idaho, USA. Kelsee is also a consultant for Alpine Wellness Clinic as the weight loss specialist and adjunct psychology instructor for College of Western Idaho. Her mission is to allow clients to "rise from their ashes" and use their strengths toward their wellness vision.
References:
[1] Day, T., & Tosey, P. (2011). Beyond SMART? A new framework for goal setting. The Curriculum Journal, 22(4), 515-534. https://doi.org/10.1080/09585176.2011.627213
[2] Discover Happy Habits. (2023). New year’s resolution statistics (2023 updated). 2023 Statistics. https://discoverhappyhabits.com/new-years-resolution-statistics/2023-statistics
[3] Kladouris, K. (2019, August 29). Use the MAPS method to create your next goal. Forbes. https://www.forbes.com/sites/forbeslacouncil/2019/08/29/use-the-maps-method-to-create-your-next-goal/?sh=2f4dedde7fa5
[4] Lunenburg, F. C. (2011). Goal-setting theory of motivation. International Journal of Management, Business, and Administration, 15(1), 1-6
[5] Sull, D., & Sull, C. (2018, June 5). With goals, FAST beats SMART. MITSloan Management Review. https://sloanreview.mit.edu/article/with-goals-fast-beats-smart/
