Crush Your 2021 Resolutions: Part 1

Join our Hump Day Conversation #3: How to crush your New Years resolutions and realign for 2021!

New Years Resolution and Realignment00:30-03:28
SMART Goals03:29-04:00

New Years Resolution and Realignment

Dr. Clayton Roach: [00:00:04] Just want to say thank you very much for everybody that’s here tonight, definitely we always start the episodes having people so thumbs ups and hearts and loved ones. If you’ve been enjoying these episodes, please show us a little bit of emotion here. We have definitely loved doing this. Every Wednesday night, we’re constantly coming up with topics. And this topic here, I think is very timely. We’re going to talk about something that everybody does coming up in the New Year, trying to rewrite the script a little bit in terms of the things that we didn’t like in the past and the things that we want to change. So why don’t you get started? We’re going to get started, get a lot of people live right now. So let’s just get going.

Dr. Ben Boudreau: [00:00:51] Ben, what are we talking about? Let’s do it. So tonight, we are talking about how to crush your New Year’s resolutions, guys. So, folks, we always go into the New Year. We have this expectation. We’re setting goals. We want to do new things. And what happens is we jump into things that we’re not accustomed to doing and we end up kind of shooting ourselves in the foot because we’re sort of overstimulating ourselves with all this new information. What we have to do is have something, maybe a smart idea. Maybe a smart goal. What do you think, Clayton?

Dr. Clayton Roach: [00:01:32] Yeah, so before we got on, I really have like when I hear the word resolution, it kind of makes my stomach churn. I don’t like the word resignation because I don’t know any of you can comment right now. How many of you hate the word resolution? Just go ahead and comment. Just say yes. Yes means that you hate the word resolution. Let me just see how many people can come in here. Come on. Just the word yes. Now. The word should be realignment.

New Year realignment, to me, realignment means that you figured something out and you are going to realign yourself, your actions, your beliefs to something that you value a little bit more. So some of you may have realized that you love spending time with your kids and family. And in order to do that for a long period of time, you now value health a little bit more because, you know, it’s that you can’t have health. You can’t have time with your kid’s long term because health is going to you’re going to have more time left and you have health at the end of the road. That’s not good. So now with the realignment of your values, you’re now going to create a change in your behaviour that’s going to create a new year for you and therefore bring on a new you.

So I like the word realignment more than the word resolution. Does that make sense? Yes, OK. So how many people said yes to the word resolution? We got a few goods. So we have some takers on getting rid of the word resolution. We are going to approve that all by saying yes. All right. Yes. So the word is realignment. So how do you create a realignment Ben?


Dr. Ben Boudreau: [00:03:30] So the best way to create a realignment, folks, is to use an acronym called Smart. And so the SMART acronym means specific, measurable, attainable, reasonable and time-bound sort of specifics. And these specifics help you in creating a goal that is long-lasting, but also easy to measure and specific to what you want to accomplish.

Dr. Clayton Roach: [00:03:59] Start with the start with the letter S.


Dr. Ben Boudreau: [00:04:02] So the first letter of the SMART acronym is specific, and so you want to have a goal that is specific and clear. It builds motivation and self-efficacy. You want to be able to answer the questions, what do I want to accomplish? Why is this goal important? Who is involved in setting this goal? My family members, just myself. Who how many variables do we have here? Where is it located? Sometimes we have a specific goal and we don’t know exactly where we need to go to do it. You know, we’re like, oh, I want to go to the gym and lose weight. But where am I going to go? These are part of the questions that you have to answer in the specific process.

Dr. Clayton Roach: [00:04:41] Or what kind of gym is good for you. Right. Like what kind of gym resonates. What really you want to do is, is it a good life? Is it more of a one on one?

Dr. Ben Boudreau: [00:04:49] Right, exactly. Is it a class? Right. And there are so many things to consider here, something that’s more within your range and within your comfort zone, because the last thing you want to do is align yourself before you’re ready, align yourself in something that’s a little bit too much and maybe align yourself with something that’s a little more attainable. Right. And we’ll get to that point. So in the S, you want to be able to answer the five W’s who, what, where? Why and when?

Dr. Clayton Roach: [00:05:22] That one thing that I would mention on the S is that. Your Y needs to be so big that you will climb mountains in order to get this goal achieved. What does that mean? Well, the Y is really in the essence, what wakes you up in the morning and then you’re doing the goal. You’re aligning the goal to that y so why would you want to lose weight? So we’re going to use that example. Been losing weight. So we’re going to say losing 20 pounds. Why is that goal important to you? Is it to live longer, to have the ability to play with your grandkids, play with your kids, be able to do a sport a little bit better, feel better, have better self-confidence?


Dr. Clayton Roach: What is that why that’s going to drive? If the Y is big enough, you will find a way so on specificity is losing twenty pounds specific. Absolutely. OK, so now that’s the S. M m is immeasurable, is losing 20 pounds measurable? Yeah, you’re going to hop on the scale and the scale is going to tell you how many pounds you’ve lost. Something that would not be measurable is saying, I want to be positive every single day. Well, how do you measure that? That’s a tough one to measure. But losing 20 pounds is a measurable goal. So the key to smart goals is the first ones to be specific. M is to be measurable.

How much, how many, how would I know it’s accomplished so, in the end, you want to know that I accomplished my goal? Was I happy every day? Well, that’s kind of a right. I was a happy part of the day then. I wasn’t happy. But 20 pounds step on the scale, you will know whether or not you accomplished your goal. So it’s very simple, losing 20 pounds done s.m a what’s the Ben achievable.


Dr. Ben Boudreau: [00:07:16] So losing 20 pounds in a week, not achievable. You’re bound to be you know, you’re bound to fail. I don’t know that many people can lose 20 pounds in one week, losing 20 pounds in one year. Achievable, achievable goal. Right. It’s something that fits into what you’re able to do at this point if you’re new to losing weight, if this is the first time that you’re trying to lose weight, set a goal that’s attainable. That’s the next one you want to be able to keep within a range that’s reasonable for you, right? And everyone has a different range.

Dr. Clayton Roach: [00:07:51] Totally, totally. So the next one is relevant or realistic. So we’re now s m a are relevant or realistic. Does this goal matter to you? In other words, does it resonate with your why? Right. Is it something that other people are pushing for you to do if that’s the case? Stop it. Don’t do it because it will not resonate with you, you will not do it. Make sure you can make sure your plan drives everyone forward and that you still reach your goal. So some of these plans may include family members along the way that are going to help you along with this goal.


Dr. Clayton Roach: Realistic, again, a little bit achievable, but 20 pounds is achievable. Is it realistic for you to do this in one week? Probably not. Is it realistic for you to do it in a month? We’re stretching it a year, definitely so realistic, relevant as this school matter, who does it align with? Other relevant goals, weight loss, a healthy family, more energy. What can you stack onto the why? That’ll make the reason why you want to lose 20 pounds so much more important to you.

Dr. Ben Boudreau: [00:09:07] And is it realistic in the sense as well that it aligns with the other goals that you have in your life? Is this considered to be one of your top priorities? Is this a goal that you’re setting that is going to be above and beyond other things because you have to make time in order to achieve your goals? Are you willing to insert this into your why and make it a number one priority? We talked about this last week and being able to decide in our routines, you know, am I going to prioritize this goal as one of my top priorities of the day? Am I going to accomplish it and then move on to the next? And so it really plays in realistically that you kind of makes this something that’s a part of your daily routine, folks.

Dr. Clayton Roach: [00:09:52] One thing I want to say is because we’re using the word realignment. You’re going to have a shift in how your balance in life is. So when you make room for this goal, let’s say it is to lose 20 pounds, maybe that includes eating healthy. So now you’re spending a little more time in the kitchen, maybe less time in the drive-thru. You’re spending more time in the gym. Realize as you take more time for this, you’re going to have to take less time for other things. And you need to be OK with that.

So if you’re opening up the business and you need to put all this time into open up the business and all of a sudden the time you’re putting into losing that 20 pounds are starting to affect your business that you’re growing. You’re going to have challenges with that in terms of what your true value is at that time. So you need to be clear on what your value is at that moment. And that’s going to allow you to set a realistic goal and the time that you need to a lot in order for that to happen.

Dr. Ben Boudreau: [00:10:46] Agreed. And just before we move on, I have a quick tip for you guys. Beware of the goals that other people might have power over. So if you’re if you have an exercise partner who you decide is going to be with you the entire way through your goal, if this exercise partner isn’t cohesive with you and you guys are clashing like, oh, I’m showing up the gym today, oh, I can make it. And then you say, oh, I’m not going to go because they can’t make it.

Well, then your routine is sort of being buggered by the fact that external factors, people who aren’t really with you on your Y are influencing your ability to reach your goal. Right. So you want to be able to have people that are cohesive and honest and with you on your journey and that can commit to your new lifestyle and your new approach.

Dr. Clayton Roach: [00:11:36] Absolutely. So the last one is T, go ahead Ben.


Dr. Ben Boudreau: [00:11:41] Time bound So every goal needs a target date. It needs to have a deadline. So a start normally people will say, I’m going to start in the new year. It’s just an easy place to start. I mean, you don’t necessarily have to start on the 1st of January, but you need to have a start date and an end date. So if I’m going to start going to the gym and losing weight, I want to lose this much in this period of time. You need to have it set out. So if I want to lose a pound, lose 20 pounds in January to March, you know, a three-month span, then you would have that sort of, you know, just as an example that start and date. That way you’re committed.


Dr. Clayton Roach: [00:12:20] Totally. So let’s review a little bit. One thing is getting rid of the word resolution. I hate it. I don’t use the word hate too much, but I hate the word resolution. As a matter of fact, when we promoted this Facebook Live, somebody said, I don’t do any resolutions. And I totally agree, like, I hate resolutions, but the words should be realignment. And then we went through the smart acronym as being specific and being measurable. An achievable are realistic and relevant t time-sensitive or time-bound.

I think this is a super thing that you guys can use. And you know what? Don’t do it. January 1st, scrap that whole thing that you’ve always done starting on January 2nd, just to do a little bit of a shift in your mind. All right. So January 2nd, you start with a smart goal, something that aligns with your values. Find your way. And I think you’re going to be a little bit more. Probable to fulfill your promise that you make on January 2nd. So here’s what I want you guys to do right now. Everybody that’s life right now shows us a little bit of heart or a thumbs up if you found this information helpful. Up to now and then. Go ahead, Ben. Anything you want to add and I’m going to start out, how do you implement this?

Dr. Ben Boudreau: [00:13:34] Sure. So, guys, we have sixty thousand thoughts per day. The human mind produces sixty thousand thoughts per day. Ninety five percent of the thoughts that you have in your head or thoughts you had yesterday. So you think about your biology and we always talk about the mind and its impacts on the body, you are the creator of the thought and the thought is your health. And so if we’re thinking and continuously going through the exact same thoughts, you know, oh, I’m going to do it next week or, you know, continuously delay, delay, delay, then those thoughts are never going to produce results. Right.

So at the end of the day, you create the goal. And if it’s met, you’ve built a new reality and you win at the end of the day and it feels so good. I cannot tell you how good it feels when you reach something that you’ve worked so hard for, and especially if it’s something like our example tonight, you will feel better and better and you will see your results.

Dr. Clayton Roach: [00:14:34] And that’s a great thing, because the fact that you repeat the same thoughts that you’ve had all the time and that’s where your brain focuses on, you could see that as a negative. But if your thoughts are starting to change and starting to have winds along the way and the first month you see men, I lost four pounds. Now your thoughts are starting to change. You don’t look at yourself in the mirror in the morning, say, man, I hate who I am and men look at me. And so that what you think about you start to create in your life. So if you’re starting to have winds every month, guys, this can be reprogrammed. Right.

And over time, you start to have that different attitude towards health, towards your family, towards whatever your challenges are. You start to change your mindset, you start to change your outcome and you start to change your life. So that’s how it all starts. So how do you put this into action? My wife and I have rhythm’s in our life. We used to have date nights and we’d set it every month and go to the same restaurant. We have the same table. That was a rhythm for us and for us it was we didn’t want to have any uncertainty. We knew we were going to have a great meal. We knew we were going to have the table that we wanted.

Dr. Clayton Roach: [00:15:36] And that was something that was kind of set in our schedule. So rhythms are important in order for you to be able to get what you put out together, what you set out to accomplish. So if you have one of these, which most of us have, I recommend that you said the time that you’re going to need, whether it’s to cook the meals where we’re using this example of losing twenty pounds. What are you going to prepare meals when you go into the gym? It doesn’t have to be an hour.

Do something that’s going to be realistic again and set it in your schedule. The workaround that schedule, because if you work and then you try to set that time that you needed afterwards, it ain’t going to happen. So work around your rhythm that you needed to implement in order to achieve your goal and set everything around it. So set the rhythms in your schedule on January 2nd and make sure that you respect that schedule and hold yourself accountable because tomorrow morning you have to look at yourself in the mirror and say, was I true to my goal?

And if you weren’t, it’s OK. It happens just always in the back of your head. Remember the why? Why are you doing this? Reconnect to the why so that you can reconnect with the actions that you need to do in order to fulfill your goals.

Dr. Ben Boudreau: [00:16:56] Then absolutely, I believe in the way that we can create the day last week we spoke about creating these new routines and incorporating a morning routine and adopting new attitudes no different than obtaining a New Year’s realignment. It’s all about neuroplasticity. The brain is very it changes all the time. And we influence the way that our thoughts are processed and the way that we are. Absolutely.

As long as you incorporate small little tidbits into your day and you write things down and I’m going to give you guys one more, one more initiative here, there is smart tool sort of templates as PDF copies online. You can print these PDF off and you can work through this activity over the weekend or in the new year and complete the smart toolboxes to learn what you’re what you want to do.


Dr. Clayton Roach: [00:17:54] How early with this nice little quote says you always overestimate what you can do in this short period of time, but you always underestimate what you can do in a long period of time. So guys, dream big, give yourself the time that you need in order to achieve what you want to achieve. And the year goes by fast and at the end of the year. Right. You don’t always get what you want in life, but you get what you commit to. So at the end of the year, when you look back and say, man, this year went by pretty fast and I’m already at the end of the year. When you look back at the commitment you made on January 2nd.

You will feel much better having hung on to that commitment and the why you were doing it at the end of the year and being able to celebrate that you not only change your action and your behaviour, but you actually change your changed your thoughts. And that’s a lifetime in terms of the things that it’s going to provide you because that discipline muscle is hard to train, but it’s doing it every single day.

Dr. Clayton Roach: [00:18:57] So plot that when ahead of time plotting on your schedule. December 31st, twenty twenty-one, I will have lost twenty pounds. Whatever it is plotted there have to carry it in front of your nose, go out and do it because people around you want you to be successful. Surround yourself that around people that want you to succeed. And I guarantee you you can do it. We all can. All right. I think this was helpful and something that we need. I think it’s been a year where everybody’s been kicked in the You-Know-What and I think we need some wins.

To start off the year with a bang said something that’s appropriate to you. Do you know what that is? Just sit down with 10 minutes of your time plotted down and create wins for yourself in twenty, twenty-one. We love you and appreciate you on Dr. Clayton Road and look forward to these episodes every week. I love doing it. Ben, what about you?

Dr. Ben Boudreau: [00:19:59] I absolutely love doing this. Guys, listen, don’t be a prisoner of the past. Be a pioneer of the future. Create the day. Create twenty, twenty-one. We love you guys and we’ll talk to you soon.

Dr. Clayton Roach: [00:20:11] We’ll talk to you next week, guys. Make sure you share make sure you’re like many people need to hear this information so we’re not seeing enough share. Make sure you hit share. Tell your friends about these episodes. They might. Thank you next year for showing them this episode. Take care. What’s up? Listen, if you like this episode, you’ll probably like the other ones are pretty good.

So here’s what you need to do. You need to like us and follow us on Facebook. Following means, you get notified when these two guys are alive. Next, family, friends, you need to share these episodes because you never know. You might help them because they need this information as well.

Dr. Ben Boudreau: [00:20:49] And guys, if you ever miss an episode, make sure you subscribe to us on YouTube. That way, you can watch the episode over and over and over again. Guys, we love you and appreciate you. Take care.