1. Set S.M.A.R.T goals

Specific. Measurable. Attainable. Relevant. Time-bound.
If your goal for the new year is BIG, overwhelming and, even with all your good intentions, seems unattainable, your chances of giving up are greater. So break down your big goals into smaller S.M.A.R.T goals. Give yourself deadlines and specific ways to measure your success. For example instead of saying “I will workout more”, say “for the next 2 months, I will workout at least X times a week”.

2. Write them down

Be as specific as possible and explain why you want to achieve these goals. You don’t have to share it with anybody but the simple act of writing it down, or even better making a contract with yourself, increases your commitment and your chances of success. Stick it somewhere you will see it everyday, like on the fridge or your bathroom mirror.

3. Think positive

Practice positive thinking. Instead of focusing on all the ways you can fail, or making up excuses as to why you can’t keep up with your goals, think of all the ways you can succeed. Repeat these to yourself every day.

4. Hold yourself accountable

There is nobody standing in your way but yourself. If you start to get off track find ways to keep yourself accountable. For example: make a bet with a friend or your partner. Just like you set rewards for when you achieve your goal, set conditions if you don’t.

5. Make a plan, but be flexible

A goal without a plan is just a wish. Howare you going to reach your goals? Will you sign up for a running club, the gym, a race, a new training plan? Write it down and be flexible so you’re prepared when things don’t go as planned.

6. Don't be a perfectionist

Consistency is better than perfection. If you quit trying every time you make a mistake then you will be starting at week 1 every week. If you miss a training or eat a family-sized bag of chips in front of the TV, don’t wait for next Monday to get back on track.

7. Learn from your mistakes

You know yourself better than anyone. Have you tried to achieve this goal before? Why did you fail? Learn from your shortcomings and do better.

8. Don't "go hard"

Start slow, especially if your goal is a big one. If you start doing everything at once or too much to soon you will be more likely to burn out and/or give up within the first few months.

9. Try new things

Don’t do the same thing every day, especially when it comes to fitness. No matter how much you love your routine, switching things up is not only good for your body but also your mind. It keeps things interesting! Even if you hated the new thing you tried, at least you'll be happy to go back to your usual.

10. Pay attention to your language

Change the way you talk to change the way you act! Replace your “I want…” with “I will…” and watch your attitude change. Never forget that even if it’s only a 1 letter difference between I can’t and I can. ;)

11. Don't be passive

Nothing works unless you do. Take action, even when things are not going your way. If you are willing to put in the work you will get the results! If you feel like you are slipping, set a small temporary goal to get motivated once that goal is acheived, repeat until you feel like you're back on track.

12. Surround yourself with like-minded people.

Sometimes it’s hard to stay motivated or stay positive. Find someone, or a group of people with similar goals and be each other’s motivation. Teamwork makes the dream work ;)

13. Distance yourself from negativity

Whether it’s a person, situation or thing, stay away from it. There's no place for negativity in success.

14. Prepare for bad days

Having a contingency plan is different than planning for failure. Life is unpredictable, so there will be days or weeks that you need a little boost. Plan for those times by finding something that motivates you. Sign up for another run, read about someone who inspires you… just remember Vikings never, ever quit!

15. Ask for help

If you just can’t seem get going or you know yourself well enough that you don’t think you can do it alone, there is nothing wrong with asking for help. It can be as simple as asking your partner to give you a push when you’re being lazy or as big as signing up for a personal trainer. For instance, if you want to start running but find it hard toget motivated, ask your partner to join you, even if he/she bikes next to you. Let them be your support and maybe even get motivated to work on their own goal(s).

With these tips and your commitment you can and you will make 2018 your best year. Do you have a motivation tip that works for you but is not on the list? Let us know and we will share it and inspire others. Oorah!