Change One Thing!

Updated: Jan 9


It’s that time of year again…. A new year has started, and we are all starting our New Year’s Resolutions! We want to lose weight, go to the gym 3 times a week, eat healthy and get up earlier, be more mindful and look after ourselves better!


How many times have you said this before? In the last few minutes of 31st December you make pledges for the new year! Do you stick to it? Or does they drop off at the first hurdle?

Do you find it difficult to manage all the things you want to achieve at once?


How about just changing one thing at a time?


During the Podcast I talked about New Year’s Resolutions and how you can revamp your thinking on them and give you some practical tips to help you stick to them long term!

First of all lets recap on stats:

- 60% of people make New Year Resolutions every year

- Only 8% of those people are successful in keeping them

- You are 80% more likely to succeed when changing just one thing.

- If you try to change to two things at the same time, that drops to below 40% and add a third and it drops even lower


What is it about the New Year that gets us all making pledges to change things? And everything all at once? Improving our mental health, What don’t we like about ourselves? What is it really about?


Do we need to take a deep look at whats going? If you think that is the case then there are some links at the bottom of the page.


But what are the resolutions?


A New Year resolution is a promise you make for the new year. Regardless of what it is you commit to, the goal is to improve life in the coming year. So in their purest form, a new year resolution is a promise to be better and improve over the year.


That does not have to be in just in January or everything at once, there are 365 days a year (or 366 this year) to make changes and those changes don’t have to just be weight or fitness related.


So how can we think differently about them?

How can we help ourselves succeed for longer or even for a lifetime?

How do we stick to our New Year’s resolutions and not just achieve them but sustain them?


I’d like you to think back to how many years you’ve pledged to make changes and you get to the next December and you realise you haven’t achieved them yet again?

How does that make you feel? When you don’t achieve something?


It makes me feel sad and down when I don’t achieve something I want to, but it happens sometimes.


On the other hand I love the happy and joyful feeling of when I do achieve something. There is this inner fulfilment gauge that hits a new high!


You are in control of those feeling and you need to take charge!


Make a commitment to yourself to make small steps towards your goals each day!


When you are making a small step towards a big goal each day, you give yourself an achievable amount to do and you are effortlessly making a healthy habit.


That brings me back to this week’s focus… Change one thing!

What do I mean by this?


Take a moment to think of the New Year’s Resolutions you want to or have already started, how many are there? 3, 4, 5 or more?


That’s a lot, a lot of new routines to build, a lot of time to find and possibly a lot of money to spend.


And you’re potentially already thinking “I can’t do this” or “I’m never gonna go that!”

Today, we’re on Fri 3rd Jan you shouldn’t feel like you can’t achieve the things you want, the year is in it’s first week and we should be excited by the possibilities that lay ahead, they are different for everyone and some are bigger than others but whatever you want to achieve, you can as long as you put the work in.


What if you just changed one thing this January? Focus on it and that alone for a month!

For example say you want to lose weight, go to the gym four times a week, stop eating chocolate, give alcohol and find more time to read.


In January, I recommend committing to a 30 minute powerwalk once maybe twice a week. This gets you out in the fresh air, gets your body moving, gets you burning extra calories and it doesn’t cost you anything.


We’ve spent a lot of money in the lead up to Christmas and I like to keep things to a minimum in January. It’s a change to re-evaluate what matters most.


It also gives you a chance to enjoy moving without any pressure. You don’t need to wear anything special or look any different but you’ll feel amazing as you walk along. And then there’s a great smug feeling when you get home.


Then after just 8 walks over a month, you’ve formed a habit, it’s part of your routine and it’s not as hard to go out as it was when you started.


It’s not easy to get started but once you get going it will become part of your week.

You can make it a little more challenging if you want to, try two HIIT workouts a week either at home, in the gym or in the park. Pick your location and smash out 20 minutes twice a week.


Whichever option you go for you are doing that and only that. Don’t worry about anything else just yet. That is your focus for January, plan it into your week and commit to yourself.

If you are someone who leaves things to later in the week, only not to do them. Then get them booked in and done, early in the week and then they are out of the way, you have worked towards your goal and you and feel good for the rest of the week.


Then as we approach the end of January, you can start to think what you want to add in during February.


Again, you’re going to change just one thing! Repeat the process!


So maybe you add in another walk or cut out alcohol. This is may be bigger for some people than others and I’m going to give you my take on it….


For me, alcohol is empty calories and I have always chosen to eat the calories over drinking them and that goes for shakes and smoothies as well.


I don’t like losing the next day so I don’t drink to excess and I’ve never needed alcohol to give me confidence to dance or talk to people. Call me lucky or cock or big headed, I don’t mind but know I work hard every day on my confidence to believe in myself as I struggle, even asking my nearest and dearest for something out of the ordinary.


But anyway… maybe chocolate is your vice, like it is mine. I find it very difficult to stop eating in the same way other struggle with alcohol.


Whether you think it’s addictive or not, it is as hard to give something up as it is to start something so the same applies…. Change one thing!


And if you choose to give up something in February, use the good habit you started in January to help you out!


If in the evening you normally eat or drink in the evening or after dinner then go for an evening walk and take the temptation away because I don’t know about you but after I’ve been for a walk, I feel pretty good and ready for a drink when I get back, a warm one in winter and a fresh cold one in the summer and the thought of eating has left my mind.

I want you to take the time over the weekend and write down your goals and New Year Resolutions and break them down into a max of 12 things you need to change to achieve your goals. Put them the order you would like do change them and put them into action, the first one by Sunday evening!


Tag me in a post with yours for January, I’d love to hear and help you as you go!


The links are at the bottom. Right down there!


Here are the links if you would like to talk to someone else about things:


Market Harborough based: https://www.mindtalk.org.uk/


National: https://www.samaritans.org/



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