At the start of every year I find myself reflecting on what’s happened over the previous 12 months and looking forward to what the next 12 bring my way. I don’t think I’m alone in the way that I do this with the hundreds of posts I see online, all referring to the end of one year and the beginning of the next. It’s a period of transition which in my eyes allows me to reset my thinking and the batteries. It gives me an excuse to think about the positive changes I can make to my life in the New Year and the impact I can have on the future, as I know I can’t affect what’s happened in the past.
However, the start of the New Year in the U.K is often grey, cold and somewhat uninspiring for those looking to get active for the first time, or who have had a break over the festive period. Combine that with a challenging period of over indulgence in Food and drink that tests the blood glucose levels of people with Diabetes, and you can see why it may be a struggle to get into a new regime during the New Year.
Diabetes is a condition which is renowned for testing even the most positive people in their approach to life, so it’s important to consider its pitfalls when finding your motivation to get active or play sport. How do you combat negativity around your condition which affects your mindset and approach to daily activities and exercise?
I don’t have a definitive answer… However myself and Alex will try to offer you some insight in how to approach the New Year, set new goals, how to find your motivation and most importantly, maintain it:
- First of all, it’s about what motivates you to get active? Is it external praise? The sense of achievement from within yourself? Money? Fun and enjoyment? Becoming Healthier? There’s a whole array of things which may drive you to make a change. In my life it’s about the sense of achievement I get from ticking off goals and the enjoyment I get from playing sport. But for you, it’s important to understand what’s driving you to get active or stay active and use that to continually fuel your motivation.
- Secondly, I never set Diabetes related goals… I’m not sure if that will shock people or not, but it’s how I work as an individual. I’ve always had the attitude that as long as I maintain acceptable control which allows me to perform to the best of my ability in my sport, and it doesn’t affect my every day activities, that’s good enough for me. If I give it too much focus in my life it will consume it, so I choose to position it on the backseat of my life and not the front seat.
- I like to break my goals into categories… I tend to place any objectives or goals into sections which reflect the direction of my life. So for example in 2018 I’ve got goals for my Personal life, my sport and my career. It helps me organise myself and the direction I’m trying to head towards in all walks of my life.
- I set 2 or 3 goals in each section which I believe are achievable within the timescale of 2018…It’s important you don’t try and change too much as you’re unlikely to be able to achieve too many goals, which may disappoint you in the long run. Be realistic in the expectations you set yourself.
- The goals I set are the big things I want to achieve, but each week I’ll set myself much smaller ones which underpin the progress towards the bigger ones. For example it might be reducing my 5k running time, or lifting a heavier weight in the gym. Neither of which are part of my overall objectives but both will contribute to hopefully successfully achieving 2018’s goals. Those smaller goals can be so important when you’re having a tough week with the Diabetes in feeling that sense of achievement we need to keep us going. I think it it’s important in driving the continuation of exercise and keeping those good habits.
Of course my motivation and the tools I’ve used are transferable, but on the next section of this post I’m handing over to Alex who’s going to take a look at it from his perspective as he’s spent a considerable amount of time studying sports psychology.
“I want to talk to you guys about goals. Goals can help keep you motivated throughout the year, especially when the initial motivation that often comes with the New Year begins to fade. All goals are not created equal and the better goals you set the greater chance you have of continuing to make progress throughout the New Year. The rest of this post will give you some do’s and don’ts when setting some goals.
DO – Make sure the goals you set are in the form of actions and behaviours. If you want to increase the amount of exercise you do this year, how are you going to do that? Perhaps you want go to the gym more? How many times a week will you go? An example of a good goal in here would be, “I’ll go to the gym twice a week this year”. You could make this even better by deciding which days you will go to the gym. Once you’ve achieved this goal you may decide to add another night.
DON’T – Carrying on from the first suggestion, do not and I mean never ever, set vague goals. So if you find yourself saying something like, I’m going to take my football more seriously this year, refer back to the first do. If you have ever found yourself starting something for a few weeks and then slowly but surely reverting back to old habits, vague goals may well be the reason why. Vague goals can also be thought of as wishful thinking.
DON’T – A goal that can’t be measured is not a great goal to set. Setting a goal that you can measure allows you to check your progress as you set out to achieve your something and lets you know when you have been successful. If you want to improve your diabetes management this year, perhaps set a target for where you would like your HBA1C score to be for your next consultation. It’s really important to mention here, that goals concerning your HBA1C score should be set with gradual improvement in mind, not drastic changes.
DO – Set goals that are positive. This is a simple but powerful tip; it’s really important to focus on what we want to happen rather than what we’d like to avoid. When you’re setting goals, try and make them about increasing behaviours rather than decreasing behaviours. So if you have a goal regarding your nutrition, make your goal about starting to eat things that are going to help you lead a healthier life instead of stop eating foods that don’t help you lead the lifestyle you would like. Being positive in your goal setting will help you decide on the actions that will help you get there (remember the first do).
Since I have just suggested to make your goals positive, I am going to finish on a do rather than a don’t. My advice to you all, setting goals will increase the chance that any resolutions you’ve made will continue past January. Goal setting is key to long lasting motivation and it will also let you see how far you’ve come. Once you see yourself making progress I hope this will also increase your motivation to continue. Happy New Year folks!
If anyone wants some more in-depth advice regarding setting goals for the New Year, don’t hesitate to get in contact with me via email.