I’ve talked a few times on this site about setting better New Year’s resolutions.
First, I mentioned that you should start your resolutions before January 1st in this guide (which I still believe), then I talked about how you should throw out your lose 10 lbs. resolution in favor of something much more achievable (not that that goal is unachievable, just that it’s the wrong thing to focus on).
Today, I want to build on both of those guides to share another important factor that’ll give you a better chance of reaching your goals, whether that’s for the new year or mid-way through it:
Choosing Process Goals Over Product Ones
One of the reasons why the lose 10 lbs resolution doesn’t work is because there are so many factors at play that can either help or hurt whether or not you reach that goal.
Stress, lack of sleep, diet and exercise constraints, hormone levels, and other factors could contribute to why it’s hard to budge those last few pounds.
And despite you working out and eating healthier, you may still not reach that goal as fast as you’d like.
As you may have experienced personally (I know I have), this can lead to disappointment, self-doubt, and quitting prematurely.
After all, if you’re not making progress despite your hard work, why would you want to keep going right?
The problem here is not you or your effort or your willpower for that matter.
It’s the fact that you’re focusing too much on the product, the end result of losing 10 lbs.
A better approach is to focus on the process and what you can control.
For example, you can control how often you work out, what you eat, how much sleep you get, and how you let stress affect you.
These are all part of the process and they’re things that you can set goals for and achieve.
You can say that you’ll workout three times per week, aim to get seven hours of sleep each night, and meditate when you feel stress getting the best of you.
And you can track whether or not you did these by simply putting a checkmark on the calendar days where you were able to do these things.
Plus, the more you can do these things, the more likely it is that you’ll eventually reach that bigger goal of losing those last 10 lbs.
But since you’re not focused on that as your main priority, you won’t feel as discouraged if it takes you a bit longer to get there.
Why Process Goals Work Better Than Product Ones
On top of being able to control process goals as opposed to product ones, process goals are much more motivating.
Completing an exercise goal for the day or getting enough sleep the night before so that you have a better day the following day and need less coffee are quick rewards that you can see and feel right away, unlike the 10 lb goal.
Since you start to feel those immediate results, you’re much more likely to keep going and chase those feel-good moments to get more of them.
This is what starts that positive momentum and keeps it moving forward.
And that’s why I want you to consider setting process goals this New Year instead of product ones.
I also want you to think about putting them in motion starting today instead of waiting for the new year to roll around, like I mentioned in that previous guide.
This way you already build the habit beforehand and you can continue it through the new year.
I’ve already mentioned a few process goals you can use so I’ll add those to this next section, plus a few more you can use for inspiration:
26 Process Goals to Consider Using This New Year
I’ve broken these process goals down by category so that you can choose the ones that you need the most right now.
It’s important not to pick too many at once, otherwise you’ll overwhelm yourself and your schedule. So choose 1-2 at first, the ones that’ll benefit you the most, and master those before adding in any more.
Here are some process goals to consider using today:
Physical Process Goals
- Walk 20-30 minutes 3-4 times per week
- Strength train 2-3 times per week for 20-40 minutes
- Practice yoga 1-2 times per week for 10-30 minutes at a time
- Stretch for 15 minutes per day
- Enjoy a sport of your choice (tennis, basketball, etc.) 1-2 times per week
- Get outside for 20-30 minutes 2-3 times per week
- Bike ride or rollerblade (if it’s not snowing or icey out) for 20-30 minutes 2-3 times per week
- Aim to get 7-8 hours of sleep by getting to bed earlier and turning off your devices at least 1-2 hours beforehand
- Find a training program or 30-Day Challenge that fits your skill level and interest and commit to it for 30 days at a minimum
Healthy Eating Process Goals
- Aim to cook 75-85% of your meals at home using more whole-food ingredients than processed ones
- Add more vegetables to each meal to increase your fiber intake
- Find simple recipes that help you learn to cook more
- Plan to go to the grocery store 1-2 times per week and don’t let the food go to waste by eating takeout instead
- Make use of your CrockPot, Instapot, or any other kitchen gadgets that’ll save you time
- Read more about healthy eating and finding nutrient dense foods
- Stop beating yourself up over treats but try not to over indulge either
Emotional Process Goals to Improve Your Mental Health
- Spend 5-10 minutes per day writing down what you are grateful for
- Meditate for 5-10 minutes per day
- FaceTime or call at least 1-2 friends or family members per week to catch up
- Write letters to friends or family members that have wronged you or that you wronged to let go of what happened in the past
- Talk with a professional therapist if necessary
- Journal your thoughts/brain dump after each day for 10-20 minutes to process what you’re thinking
- Read a good self-help book that’ll allow you to make positive progress towards your goals
- Start a new hobby and practice this 2-3 times per week
- Find a relaxing activity that helps you unwind (and doesn’t involve alcohol), such as doing a physical puzzle (as opposed to one on a device) or creating something
- Go on a socially distant walk with a friend outdoors to catch up safely
Final Thoughts on Choosing New Year’s Resolutions that You Can Be Successful With
As we start to wind down this rough year (sayonara and good riddance 2020), I want you to consider ending on a positive note by choosing a process goal to focus on instead of a product one.
Making this simple switch means you’ll have a better chance of reaching your goals this year and you’ll be less disappointed.
That’s because you’ll finally be able to make progress and you’ll see the positive effects much sooner than if you had focused on a product goal.
So consider choosing one or more of these process goals today and let me know how you’re doing. I’d love to hear from you.
Remember, you can always reach me direct by emailing me at devan@behappynothangry.com or shoot me a message in my private Facebook group.
I’m here for you and I can’t wait to help you reach your goals today and every other day!
Sending you positive goal vibes,
Devan