How to Make New Years Resolutions for 2022 (5-Step Framework for S.M.A.R.T Goals)

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Hello Nerd Fam.

Do you keep making the same New Years Resolutions year after year to only let them fall by the wayside?

How many times do you need to tell yourself you’re going to improve your health, go for that promotion, start reading more, or kick that nasty habit before you actually go through with it?

In this video, I’m going to teach you how to choose the right New Years Resolution as well as a simple 5-step framework to help you stick to it.

It’s easier than you think.

New Year’s Resolutions aren’t new.

Humans have been making New Years Resolutions for thousands of years!

The word January is derived from the Latin God Janus, who presided over new beginnings and transitions.

The belief was that Janus symbolically looked backwards into the previous year and ahead into the future. (Insert picture of his head here) The Romans offered sacrifices to this deity and made promises of good conduct for the coming year.

By the 1800s, New Year’s Resolutions had become a common secular practice.

80% of New Years Resolutions fail every single year. One would think that after thousands of years of practice we would've figured this thing out by now.

New Years Resolutions need to be simple!

You may be thinking of grand New Years Resolutions like losing 30 pounds or finally committing to running that local marathon.

While these are both fantastic ideas, there are actually many smaller goals and habits that must be implemented along the way to reach your final destination.

Rome wasn’t built in a day. It was built brick by brick. You won’t lose 30 pounds in a day, you will get there pound by pound.

Instead of focusing on the end goal, you should be focusing on creating habits that create the process relevant to reaching your goal

Let’s say your New Years Resolution is to run your local marathon. You don’t just wake up on race day, tie your shoes, and head to the starting line.

Between now and race day, you’ve created little habits like daily jogging, drinking more water, and prioritizing sleep and recovery to prepare yourself for this race.

Let’s say your resolution is to lose weight. Starving yourself and going to the gym for 5 hours every day won’t get you to a new sustainable healthy weight. This strategy is a recipe for burnout.

On the other hand, small things like increasing veggies, working out a few times per week and weighing in more often will help keep you on track to your goal without causing burnout.

The gratification you’ll receive by being present in enjoying small wins every day will be far more rewarding than delaying all gratification until you hit your final goal.

This daily dopamine hit will help to keep you on track.

As James Clear says in Atomic Habits, “When you fall in love with the process rather than the product, you don’t have to wait to give yourself permission to be happy. You can be satisfied anytime your system is running.”

So now, let’s move to the most important part of making resolutions that stick

The 5-step framework is the secret to sticking to your resolution.

A very important factor is making your resolution smart. No, not smart as in reading more books or studying harder.

Smart as in S.M.A.R.T. as in Specific, Measurable, Attainable, Relevant, and Time-based.

Let’s go back to this weight loss example. By using the S.M.A.R.T. framework, you might set your goal as

Specific - Saying “I want to lose 10 pounds of fat by the start of summer” Instead of, “I want to lose weight”

Measurable - “I want to lose fat at a rate of .75lbs per week” Instead of crossing your fingers and hoping “hopefully I’m doing this right”

Attainable - Setting yourself up for success by choosing a realistic goal instead of wanting to lose 10 lbs of fat in 2 weeks.

Relevant - Does losing fat fit into your overall vision of your happy and healthy future?



You can also purchase our weight loss course.

My promise to you all in 2022 is to provide you with simple, actionable and evidence based strategies to be a happier, healthier and fitter you.

Please let us know in the comment section below what your resolution will be this year. Give inspiration to others on the channel

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See you next time

There are no addictions only addictive like behaviors. Craving these foods is normal.