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 Relignment00:30-03:28
SMART Goals03:29-04:00
Specific04:01-06:19
Measurable06:20-07:15
Achievable07:16-07:55
Realistic07:56-11:37
Time Bound11:38-12:19
Review12:20-17:53
Conclusion17:54-20:59

Transcript:

Introduction

Dr. Clayton Roach:

I just want to say thank you very much to everybody that’s here tonight. Definitely, we always start the episodes having people show thumbs-ups and hearts and love and if you’ve been enjoying these episodes please show us a little bit of emotion here. We have definitely loved doing these 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. We have a lot of people live right now so let’s just get going. Ben, what are we talking about tonight?

Goal Setting

Dr. Ben Boudreau:

Let’s do it! So, tonight we are talking about how to crush your new year’s resolutions. 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 over simulating 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:

Yeah so before we go on I really hate when I hear the word resolution. It kind of makes my stomach churn. I don’t like the word resolution because I don’t know if any of you can comment right now. Now, the word should be a realignment, new year realignment.

To me, realignment means that you’ve 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 if that you can’t have the health you can’t have time with your kid’s long term.

Dr. Roach Continued:

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

SMART GOALS

Dr. Ben Boudreau:

So the best way to create a realignment folks is to use an acronym called SMART and so the 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. Start with the letter s. The first letter of the smart acronym is specific, and 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, 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.

Dr. Clayton Roach:

Or what kind of gym is good for you right, like what kind of gym resonates with what really you want to do? Is it a Goodlife, is it more of a one-on-one?

Dr. Ben Boudreau:

Right exactly, is it a class and there are so many things to consider here. Something that’s you know more within your range and within your comfort zone because the last thing you want to do is align yourself before you’re ready. Don’t align yourself with 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. You want to be able to answer the five w’s who, what, where, why, and when okay.

Dr. Clayton Roach:

One thing that I would mention on this is that your why needs to be so big that you will climb mountains in order to get this goal achieved. What does that mean, well the why is really you know the essence, what wakes you up in the morning. And then you’re doing the goal, you’re aligning the goal to that why so why would you want to lose weight. We’re going to use that example, Ben, 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. What is that why that’s going to drive you?

If the why is big enough you will find a way. So on specificity, is losing 20 pounds specific? Absolutely! Okay so now that’s the s, m is measurable. 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.

Dr. Roach Continued:

So the key to smart goals is the first one to be specific, m is to be measurable, how much, how many. How would I know it’s accomplished so at the end you want to know did I accomplish my goal, was I happy every day? Well that’s kind of vague, right? I was happy for part of the day then I wasn’t happy but 20 pounds, step on the scale and 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 A, Ben?

Dr. Ben Boudreau:

Achievable! So losing 20 pounds in a week not achievable. You’re bound to be you’re bound to fail I don’t know that many people that can lose 20 pounds in one week losing 20 pounds in one-year achievable goal right and it’s something that it 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. And that’s the next one, you want to be able to keep it within a range that’s reasonable for you, right. And everyone has a different range.

Dr. Clayton Roach:

Totally so the next one is relevant or realistic. So we’re now s-m-a-r relevant or realistic. Does this goal matter to you, in other words, does it resonate with your why. 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 plan, make sure your plan drives everyone forward, and that you still reach your goal.

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, does this goal matter to you, does it align with other relevant goals.

Dr. Roach Continued:

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 you know and being able to decide in our routines. 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.

So, it really plays in the reality that you kind of makes this something that’s a part of your daily routine. Realize as you take more time for this you’re gonna have to take less time for other things and you need to be okay with that.

SMART GOAL TIP

Dr. Ben Boudreau:

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 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’t 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 way, are influencing your ability to reach your goal. 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. Boudreau Continued:

The last one is t, time-bound. So every goal needs a target date, it needs to have a deadline. So a start date, 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. 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. If I want to lose 20 pounds from January to March, a three-month span, then you would have that as an example. That start and end date, that way you’re committed totally.

Review

Dr. Clayton Roach:

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 word should be realignment. Then we went through the smart acronym s being specific, m being measurable, achievable, r realistic, and relevant, time-sensitive or time-bound.

I think this is a super thing that you guys can use and you know what doesn’t do it on January 1st. Scrap that whole thing that you’ve always done. Start 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 why and I think you’re going to be a little bit more probable to fulfilling your promise that you make on January 2nd.

Implementation

Dr. Ben Boudreau:  

Sure, we have 60 000 thoughts per day, the human mind produces 60 000 thoughts per day, 95 of the thoughts that you have in your head are thoughts you had yesterday. So you think about your biology and we always talk about the mind and its impact 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 gonna 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 result.

Dr. Clayton Roach:  

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 what your brain focuses on, you can see that as a negative. But if your thoughts are starting to change and you’re starting to have won along the way and the first month you see you lost four pounds now your thoughts are starting to change. You don’t look at yourself in the mirror in the morning saying, I hate who I am and look at me and so what you think about you start to create in your life.

Rhythms

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, how do you put this in action? My wife and I have rhythms in our lives, you know, we used to have date nights and we’d set it every month we go to the same restaurant, we had 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 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.

Dr. Roach Continued:

So you know, if you have one of these rhythms, which most of us have, I recommend that you set the time that you’re going to need. Whether it’s to cook the meals, we’re using this example of losing 20 pounds, but when are you going to prep your 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, work around that schedule because if you work and then you try to set that time that you need it afterward it ain’t going to happen. So work around your rhythm that you need to implement in order to achieve your goal and set everything around it.

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 okay, 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 to the actions that you need to do in order to fulfill your goals. Ben?

Dr. Ben Boudreau:  

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 changes all the time and we can influence the way that our thoughts are processed and the way that we are. 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 ninja tip here. There are smart tools, sort of templates as pdf copies online you can print these pdfs off and you can work through this activity over the weekend or in the new year and complete the smart toolboxes. Tell me what you want to do

Conclusion

Dr. Clayton Roach:  

I will leave with this nice little quote. You always overestimate what you can do in a 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. The year goes by fast and at the end of the year 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.

Surround yourself around people that want you to succeed and I guarantee you you can do it. We all can! Alright, I think this was helpful. I think this is something that we need, I think it’s been a year where everybody’s been kicked in you know what and I think we need some wins so start off the year with a bang. Do something that’s appropriate to you. You know what that is, just sit down with like 10 minutes of your time plot it down, and create wins for yourself in 2021. We love you and appreciate you. I’m Dr. Clayton Roach, I look forward to these episodes every week. I love doing it, Ben what about you?

Dr. Ben Boudreau:  

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 2021. we love you guys and we’ll talk to you soon.