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Writer's pictureFemke Wamelink

A new beginning with lasting success

It is January, so we greet the new year with fresh courage and good intentions. We want to live healthier, exercise more, quit smoking, or perhaps manage our time better. Yet most people fail to stick to their resolutions and give up after only a few weeks. But why do these good intentions often seem to fail? And more importantly, what can we do to ensure that our good intentions do last this time?

Why do good intentions often fail? It is not that we are not motivated when we start our good intentions. Often, the problem lies elsewhere. One reason is that we set goals that are too big and difficult to achieve in the long run. It is also possible that we don't think enough about how to achieve our goals and what obstacles we might encounter along the way.

Another reason is that good intentions are sometimes too vague. For example, "exercise more" is a noble aspiration, but without concrete plans and goals, chances are it will remain just an intention.


What can you do to make good intentions succeed?

Start by setting realistic goals. Instead of big, general goals, make goals that are specific, measurable, achievable, relevant and time-bound (SMART). For example, instead of "lose weight", you could say, "I want to lose five kilos in three months by exercising three times a week and eating healthier."

Take small steps. Break down your goals into smaller, manageable steps. This will make them feel less overwhelming and help you track your progress. For example, if you want to change your lifestyle, think about which old habits you would rather not continue and replace them with new, motivating ones. Suppose you find it hard to get up and always stay in bed, with your alarm clock set to snooze, in order to stay under your warm duvet for as long as possible, but you also cry out that you have too little time in the day to do everything that needs to be done. Then replace this old habit with the next one: Practise setting your alarm clock further from the bed, as soon as it goes off count out loud 5-4-3-2-1 and then jump out of bed to start your day immediately. It sounds so simple and it is. It is a very effective way to get more out of your day. You will find that you have much more time at your disposal and start the day with a better mindset.


Then think about what else you can do to achieve your goals. Make a concrete action plan with specific steps you can follow. For example, if you want to eat healthier, decide what foods you can substitute for better and more nutritious ones. Plan your meals ahead and get all the groceries for that. Have healthy snacks on hand, such as unsalted nuts, fresh vegetables and fruit. This way, it is clear what you will eat that day and week and since everything is already bought and within reach, you are much more likely to maintain these new eating habits.

Focus your attention on the things you want to achieve and how you will feel when you have reached your goals. In the meantime, feel what it does to you and celebrate every little victory and success. This will keep you motivated to keep going.

However, it is important to stay flexible. If you do not achieve your goal once, it does not mean an immediate end to your good intentions. Analyse what went wrong and adjust your plan if necessary. Give yourself space to learn from mistakes and get back up again.


Have the courage to seek support, too. Tell your friends or family about your good intentions. Having a support network can help you stay motivated. For example, if you want to start exercising, find a sports buddy so you can encourage each other.


Resolutions can indeed succeed if we approach them in a smart and realistic way. By setting concrete goals, taking small steps, making a plan, seeking support and staying flexible, we increase the chances of success. Let's approach the new year as an opportunity for new beginnings, working towards achieving our goals with determination and realism.


Could you still use some professional support with your new and healthy lifestyle and would like lasting results? Then get in touch with me, and together we will get started and make a plan that suits you.






New year resolutions
A new beginning with lasting success

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