Banish New Year’s Resolutions and Set Goals
Resolutions are an “All or Nothing” approach to “stopping” behaviours that have been labelled as “bad.”
Resolutions can be considered distorted “unhelpful” ideas or thoughts. Goals on the other hand, focus on mental clarity, planning, ambition and a desire to change. Goals require tapping into one’s unique potential and strengths.
Instead of being so hard on yourself for not succeeding in your attempts to improve yourself in 2021, focus on your emotional and physical strengths that can carry you throughout 2022. Focus on what you CAN celebrate.
The reason why so many resolutions fail is because they are too rigid and are based on the process of removing only negative bad habits. Far too often, resolutions fail to follow scientifically proven evidence-based steps for success. According to Reaume & Park (2018), studies in neuroscience link goal setting and life experience as a sure way to turn a resolution into reality.
Many people this time of year set unrealistic/ unachievable goals out of desperation for self-improvement. In CBT-Fitness (CBT-FHC) and traditional Cognitive Behavioral Therapy, we evaluate a person’s readiness for a change and set S.M.A.R.T goals (Specific, Measurable, Attainable, Realistic, Time Sensitive.)
CBT-Fitness health coaching explores thoughts, feelings and behaviours collaboratively with every client we work with. With the use of Socratic Questioning (clarification questions) related to health and fitness, professionals can help clients clarify what they want to work on (a.k.a resolutions). CBT-Fitness health coaches implement specific rating scales and measurements to give client’s feedback and bring new awareness to the habits/behaviours keeping them stuck.
With the use of self-monitoring activities, worksheets, journaling exercises, moods/stress scales, and activity tracking, CBT-Fitness health coaches bring attention to current biopsychosocial and emotional factors that may be currently affecting a client’s ability to follow through with their health and fitness goals. As noted by Engel (1977) thoughts, feeling and behaviours cannot be overlooked because they influence how a person adapts to their lifestyle.
Let’s look at typical example: If a client wants to lose weight and have more energy, we can measure weight loss with metrics, but we cannot measure energy. To measure “progress” we must have a client describe (in a thought record or energy scale) how much energy the client has when:
1) playing with their children
2) climbing stairs or
3) getting in a 10-minute workout.
The idea is to set smart achievable goals and not to change lifestyle drastically.
To attain a goal there needs to be a sense of mastery. Mastery can be promoted by implementing a written commitment/accountability contract or action plan with a therapist or coach. Frankly, you cannot rely on motivation. Motivation is fickle and it comes and goes, just like moods.
Whatever the goal your client might have, ensure it is ‘believable and authentic” to them. CBT-Fitness health coaching looks at educating clients and equipping them with strategies that align with their lifestyle.
Take another example; wanting to lose 20 pounds may be a great long-term goal. CBT-Fitness health coaches use a 6-step goal setting formula to break long term goals into smaller, more manageable tasks. Therefore, it may be easier for the client lose 5 to 7 pounds in 4 to 6 weeks, while working on changing behaviours gradually and celebrating “mini victories” along the way.
To evaluate goal progress and success, we often use a holistic perspective and use follow up questions throughout the transformation process
Here are (3) follow-up questions:
1- When you lose “X” amount of weight… what will that do for you? Explain?
2-When you have “more energy” …who will you share it with?
3-When you can “run 2 km” … What will you be able to do better in your life?
Teach clients to banish their resolution(s) and turn it into a goal. Look at both the costs and benefits of achieving that goal, including the emotional significance, and the level of desire needed for them succeed.
Through respect focused coaching, we teach clients that there is nothing wrong with asking for help and accountability when making long-term or short-term changes. It helps the process along.
In 2022, awaken your “own” personal journey and move with the natural ebbs and flows of life; fuelled with inspiration and practical skills.
For the Exact 6 Step CBT-Fitness Goal Setting Formula,
please visit www.taniaatkin.com for more information
Article Written By Tania Atkin
– Tania Atkin is an Oakville, Ontario-based Integrative Health, Fitness, Nutrition and Resiliency Coach for Women and graduate of Yorkville University’s Master of Arts in Counselling Psychology program. Former Yorkville Teaching Assistant- Cultural Diversity. A psychotherapist as well as a professional fitness athlete, Tania Atkin specializes in Integrative CBT+Fitness Health Coaching, Gentle Holistic Nutrition, Fitness, Female Mind-Body transformations, Eating psychology, Cognitive Behavioural Therapy, Body Image Specialist, Compulsive Exercise Specialist, Stress Resilience Training, Anxiety Reduction, Chronic Pain, Binge Eating Recovery, MVA Rehabilitation, Gender identity, Work-life balance, Relationship Building, and Parenting issues.
For more information about Tania Atkin, go to her website at www.taniaatkin.com, visit her Instagram, Facebook or Twitter page, or email her at Hello@taniaatkin.com
CBT Founder, states: “We are comprised of educated professionals specializing in cognitive behavioral therapy (CBT) for things like depression, anxiety, and numerous other psychological concerns pertaining to weight loss, athletics, as well as dieting & exercise. Our experts use clinically-proven methods, which make us the premier online CBT fitness treatment centre in North America. At CBT Meets Fitness, we are proud to serve women & athletes across the globe with evidence based skills to help with the missing mental piece of health & fitness transformations and athletic success.”
