How to develop a new sport routine in 2022
The same procedure every year: everyone is making a huge list of resolutions to achieve throughout the upcoming year. The majority is already forgetten about their plans after week one of the new year. We are introducing you to a couple of tricks to realize your sporty ambitions.
It’s easy to guess which annual resolution is at the top of most people’s lists: to exercise more. What sounds like an easy intention is nevertheless a huge challenge for many of us. It’s especially difficult for couch potatoes to motivate themselves to do a workout after a long day in the office. We provide you with 4 tips that will help you stay on track throughout the year.
The annual resolution phenomenon
Why make New Year’s resolutions if only a few stick to them? There’s a simple psychological explanation. Behavioral psychologist John Norcross conducted some exciting research on the subject. Many people leave the “old, sluggish, lazy me” behind them to have a fresh start into the new year. Therefore, the new year is the starting point for a new era. But why are so many people still struggling to adopt to new routines?
These 4 tips will help you stay strong and to achieve your new goals.
⒈ Teamwork makes the dream work
Our first tip follows the motto “Keep each other accountable”. It’s so much easiert to accomplish your goals when you have someone to hold you accountable. It’s definitely helpful when you lack of motivation or just need someone to push you towards your limits. Moreover, it’s more fun to celebrate your achievements with someone else.
So grab your best friend and create a plan for your sports year 2022 together with her.
⒉ Set goals but SMART
The most important thing in making New Year’s resolutions is to have well-formulated goals. Be sure to write down these goals. It works best according to a simple principle: the SMART model.
Define your goals: Specific, Measurable, Attractive, Realistic and Timed
The scheme already works successfully for strategic goals in business administration. And that is supposed to mean something. An example:
My goal is to lose 5 pounds in the next 8 weeks to fit back into my favorite jeans.
I will go on a run 4 times a week for the next 2 months to be in a good shape for the next half marathon.
It may be useful to write down your progress in a diary. When you see a development, it motivates you even more.
But be careful: Before you define your goals, you have to make sure that they are your goals. Many New Year’s resolutions stem from a social norm. If you only want to lose weight because “everyone” is so slim, I can promise you that the motivation will disappear soon. So be sure: set only goals that YOU really want to achieve.
⒊ Schedule fixed times: create habits
We always go to work at the same time in the morning, we eat dinner around the same time span. This behavior is also connected to psychology. A person needs exactly 66 days to turn an activity into a habit.
For example, the 5-AM Club is created of people who are passionate about getting up at 5 a.m. to get a lot done in the morning. Getting up at 5 a.m. every morning takes a lot of discipline. After a hard adjustment period, it eventually becomes a habit. You can also approach your annual resolutions according to this principle. So it’s a matter of persevering for 66 days!
⒋ People like to be rewarded
If you want to follow through with goals of any kind, you don’t have to be completely hard on yourself from the start. Reward yourself. After 3 successful workouts, give yourself a day off and take care of other issues. Afterwards, you can devote yourself to your workout series again. Your resolution is to read economic or personality development books? Then start reading them right away. But take the same amount of time to read your favorite novel. Variety makes perfect sense!
Integrating new behaviors and habits into your daily life takes time. So don’t be too hard on yourself and take enough time to create a polished plan. We hope that we could give you some inspiration with our tips.
Statement
In order to follow through with your New Year’s resolutions, you need to formulate your goals SMART. Create a common goal with others. Do not put yourself under pressure and do not overtax yourself. No one is perfect. And most important: give yourself time and reward yourself for what you accomplish. Be proud that you have set yourself resolutions for the new year.
Source cover image: Unsplash / Alexander Redl
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