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    Blue Monday: How to Stick to Your New Year’s Resolutions

    Written By: QALO Inc.

    Blue Monday: How to Stick to Your New Year’s Resolutions

    2020 is in full swing, so it’s time to check-in: How are you doing on your New Year’s resolutions? Did you get all of the sugar out of your kitchen? Are you a regular at your local gym?

    When you sat around during the holidays creating your action plan for 2020, you undoubtedly set some ambitious goals for yourself. And with perseverance, you can achieve them! One month in, however, is the ultimate test of your will.

    Specifically, the third Monday in January is seen as a “doomsday” of sorts, the day when the holidays are officially gone and the stark reality of the new year hits. In the fitness industry, this day is referred to as “Blue Monday,” the day when those determined to get into shape start regularly attending the gym or give it up entirely.

    Sticking to your resolutions will reap tons of rewards in your personal life, from the tangible benefits to the emotional uplift that comes with accomplishing what you’ve set out to do. There is no special secret: just determination. However, there are tons of tricks to set yourself up for long-term success. Learn how to flip the script in 2020 and keep your resolutions going strong.

    Set SMART Goals

    This super-useful, easy-to-remember acronym for goal setting helps define parameters, so you don’t become overwhelmed on Blue Monday or at any other benchmark. SMART goals are: 

    - Specific

    - Measurable

    - Attainable

    - Realistic

    - Timely

      To illustrate how to use the SMART goal-setting method, let’s take a look at an example. Let’s say your goal is to “lose weight in 2020.” This goal is straightforward but doesn’t break down how you should actually go about it. A SMART method of approaching this resolution would be:

      I will lose 60 pounds in 2020. I will do this by losing 15 pounds every three months. I will eat out no more than once a week and work out three times a week for at least an hour.

      This goal is much more specific. You are tracking how much weight you want to lose, so it’s measurable. With hard work, you can attain it, and if you consult a doctor or a physical trainer, you can settle on a realistic amount of weight to lose in a year.

      Goals that have incremental deadlines like this put you on track to achieve the overall objective by the end of the year. After three months, you can evaluate your progress and adjust your strategy.

      Find an Accountability Partner

      When you rough it on your own, it’s easier to give in and call it a day, whether it’s skipping that cardio class or succumbing to the sweet smell of pastries at the grocery store. One of the best ways to stay on track with any New Year’s resolution is to couple up with an accountability partner, ideally someone trying to achieve the same goal.

      This is why so many couples pursue fitness goals together – the support and accountability of having someone else to push you to the finish line increases your chances of keeping your resolution. If you resolve to work out more often in 2020, we’ve compiled a list of other helpful tricks to stick to your fitness regimen. 

      Don’t Be Hard on Yourself

      We tend to be our own harshest critics. When you set out to make a significant life change, don’t consider a small setback as a total failure. Remember that any new behavior takes, on average, more than 60 days to become a habit. Pursue your 2020 resolutions with grace, and when you fail, just pick yourself up, take some time to heal or reflect, and get right back to it. The only way to truly keep a resolution is not giving up!

      What resolutions did you make for yourself in 2020? We want to know! Share a photo of yourself pursuing your goals and tag us on Instagram – @QALO.


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