January 1st marks the start of the annual “busy season” for fitness facilities and wellness professionals everywhere. Each year, many people—maybe you– resolve to improve their exercise, dietary or other lifestyle habits as a means to improve health, achieve a desired body aesthetic, or simply get back into a normal routine after a busy holiday season. And each year, television, print and online media predictably devote content space to the same 5-10 tips for helping us stick to our resolutions. You’re probably familiar with them; if not, try typing “Keeping New Year’s Resolutions” into your web search engine and you’re sure to find plenty of articles on the subject.
Despite the seeming plethora of information, I have to wonder how helpful it really is. I ask this because it’s estimated that about half of us have usually abandoned our efforts by the end of January and very few make lasting changes. If we want to make changes, and the tools to do so are so readily available, then why are so many of us failing to accomplish our goals? Since we’re nearing that critical period that marks potential success or surrendering to old habits, I’d like to talk a little bit about a single critical element of successful behavior change: Identifying and overcoming barriers.
Many of us fall short of achieving our goals, not because we lack motivation, but because we get unexpectedly derailed from our plans and then give in to the notion that we must accept defeat. Despite our best intentions, unforeseen obstacles will arise. It’s not “if”, but “when.” Those who successfully change behaviors don’t necessarily encounter fewer barriers to success, but typically have a well thought out plan for how to realistically deal with barriers when they arise. Some barriers may be easier to anticipate than others. For example, your New Year’s resolution may have been to exercise 5 days a week. You golf 4 days a week, and are often tired and hungry after playing 18 or more holes. Your energy level and desire to eat are disrupting several exercise sessions each week. You can certainly give up on the idea of exercising 5 days a week, but doesn’t it make more sense to arm yourself with an alternative plan—one that accounts for your schedule and energy levels?
Other barriers, such as unexpected houseguests, illnesses or any number of unplanned obligations may be nearly impossible to foresee. The key is to adopt a problem-solving mindset from the beginning. That means acknowledging that your desired behavior is a priority and when obstacles arise, focus on finding a solution rather than quitting and deeming your effort a failure. Often, the solution to overcoming a barrier won’t be immediately evident. It may even seem impossible. A fresh perspective from a friend or wellness professional may be helpful in these cases. You know what your goal is, and you know that you have to stay the course in order to succeed. Communicate this to people who care about you, and they will want to help.
It may sound crazy, but I suggest going one step further than just anticipating barriers—I encourage you to embrace the notion. Why? The good news is that each time you successfully overcome an obstacle, it builds your confidence in your ability to succeed and strengthens your problem-solving skills. And the more confident and able you are in solving problems, the more likely you are to overcome future barriers, whether planned or unexpected! In other words, success begets more success. So, plan for what you can, and be ready to find work-arounds for the unexpected. Remember your goals, and be creative in finding alternative ways of getting there. Don’t be afraid to seek outside help from supportive people. You are capable of success, and with determination and smart planning, you will succeed in achieving your goals—whatever they may be!
