http://www.cfha.net/forum_thread.php?t=90Recent posts in Pete Fifield: "How to Make a New Year's Resolution 101"http://www.cfha.net/forum_thread.php?t=90#post223pPF Thanks for this rubric.nbsp I plan to use it for our diabetes groups New Year New You meeting on January 21.nbsp Ive always been a goal maven and now have a simple framework to present.ppnbspppTR 75 off shoes are my weakness also--like a mouthful of cotton candy.phttp://www.cfha.net/forum_thread.php?t=90#post220pSo I have learned a lot from my supervisor a wise man about goals and goal setting.nbsp One of my most important goals throughout my internship was to not use my credit cards like debit cards I havehad a horrible spending habitnbsp.nbsp So I broke it down and figured out when I mostly go on spending binges.nbsp It also helped that I had finals and less time to shop between class breaks.nbsp So I got the CC usage down to using them on emergencies lol real serious emergencies not OMG the shoes are 75 off emergencies.nbsp Now my most important New Year resolution was not so much everyones goal of working out whichnbspI must admit is always a goal but to not waste money on thingsnbspI dont need and using my debit card less.nbsp So far I have done greatnbsp I allow myself to spend ifnbspI knownbspI have money and if it is somethingnbspI need.nbsp I always made the excuse of shopping after seasons to save moneyyyy but reallynbspI was probably paying more since they were charged on CCs.nbsp So this year....drum roll please....I did not shop for Christmas clearance itemsnbsp I dont know hownbspI pulled through but it helped thatnbspI stayed home and went straight home after internship.nbsp This was toughnbspppnbspppI learned that its important to be AWARE of the times the problem gets worse and whats going on around that leads me to my binge and of course what can substitute it for the moment.nbsp So thanks wise man I will SOMEDAY apply this to my exercise goal...SOMEDAY ppnbspppnbspphttp://www.cfha.net/forum_thread.php?t=90#post219pDuring New Years Day the media was so inundated with emResolutionem oriented commercials you could almost see the affirming banners of declaration whizzing by your head--Quit smoking now or Lose that weight you always wanted to were repeated ad-nauseum.nbsp Although the barrage was inexorable there was good reason for the timing of it all-to take advantage of a state of readiness regardless of how fleeting it may be.nbsp Everyone has good intentions around this time of year what we need help with is follow-through.nbsp And now that we are into the second week of the New Year I thought it would be good to check in on the progress.nbspppIf you or a patient you work with have yet to make a resolution or maybe better yet emanem emIntentionem now is the timenbsp If you find yourself a bit stuck find one a titleFind a Resolution hrefhttppittsburgh.about.comodholidaystpresolutions.htm herea.nbspppnbspppIf you already have a goal in mind but have yet to make the first move following these suggestions could help with new found success.nbsppul typediscstrongMake goals that are measurablestrong.nbsp It is extremely difficult to gauge vagueness.nbsp A goal such as I want to eat better is much more difficult to measure than I am going to eat four servings of vegetables each day.nbsp ulul typediscstrongUse a chart to mark your progress.strongnbsp There are many websites that offer exercise charts for tracking progress.nbsp Many offer free workout trackers and calorie charts.nbsp Sometimes the visual nature of a chart assists with sustaining motivation.nbsp ulul typediscstrongSet obtainable goalsstrong.nbsp We tend to get overzealous with our resolutions and in doing so we often set ourselves up for failure.nbsp If you are a person that has not exercised since last Thanksgiving 2008 you may not want to commit to the next Ironman qualification.nbsp Start slow and build up to where you want to be.nbsp Pushing too hard too fast could lead to significant discomfort and masochists aside this pain makes it unlikely we return to the gym for round two.nbsp The key is to strike a balance where goals are obtainable yet also expand our comfort zone.nbsp ulul typediscstrongStay positivestrongnbsp As it is now the second week of January 2010 44 of you who committed to quit smoking have already met some sort of set back in obtaining your goal mainly you started smoking again.nbsp Do not let this discourage you.nbsp Re-evaluate and modify your goals to be slightly more obtainable and try again.nbsp ulul typediscstrongMake your goals knownstrong. nbspMore often than not women are more successful when announcing their objectives to someone...anyone.nbsp Regardless of your gender losing anonymity begets accountability and thus we tend to be more successful with sustaining change.nbsp nbsp ulul typediscstrongProvide a reward system and keep it funstrongnbsp Not all behavior change has to be miserable.nbsp Creating a reward system for adherence to change can add a sense of enjoyment to the process.nbsp Basically if we do not enjoy doing it we typically dont do it again.nbsp ulul typediscstrongTry to make at least some changestrong.nbsp For some individuals quitting smoking outright is not something they wish to do but committing to reduce the number of cigarettes smoked per day by 13 is a step in the right direction.nbsp This harm reduction model can be used towards many different goals calorie reduction cutting down on alcohol or increasing exercise are some examples.nbspnbspnbsp ulpnbspOne definition of insanity is to try the same thing over and over again and expect a different result. True second order change not doing more of the same can prove to be difficult.nbsp If you have tried over and over to change a certain behavior maybe your approach is wrong.nbsp Following one or more of the aforementioned steps may be all you need to create real change. What is needed may be a completely different approach to the solution-not the problem more on that later.nbsp Remember success is often achieved when we make small changes that lead to a healthier lifestyle rather than by making temporary accommodations to lofty aspirations.p