[HE SAID] Jokes aside, resolutions can actually work.

It’s that time of year again folks. New year, new you…again, right? Resolutions have kind of become a running joke these days. So many people literally laugh when they say them out loud, but the truth is you can set goals for the New Year that you actually achieve.


We typically try to set way too many goals for ourselves which leads to being overwhelmed and unable to stick with it. So instead of 10 tips or 5 or even 3, how about just 1 tip? One thing that can help you make it happen in 2019.


Use a Stair-step Timeline to create an Action Plan.


For all of you that want all of your goals to happen in 2019 by January 31st I’m going to need you to stop, hop back on board the reality train and change your mind set for the long haul to success town.  Delayed gratification…yes, it is a thing. Anything worth achieving is going to take consistent effort over time. Let’s take a look on how to set up this action plan.


Go to the bottom of your stairs at your house or visualize standing in front of a staircase. Whatever your big goal is for 2019 go ahead and put that right at the very top of the stairs, which is one year from today. Lets use weight loss as example, how about 50 pounds. It looks far away doesn’t it? Does it seem like a million miles between where you are and where you want to be? I have been there and I know it can seem impossible, but take a look right under that goal. You will notice there is another stair, below that another one, below that another one. Follow each stair all the way down to your feet.  Here is our starting point. It sounds very obvious, but in order to lose 50 you must first lose 1.


Stair 1: 1 pound total (January 31st)

Stair 2: 3 pounds total (February 28th)

Stair 3: 5 pounds total (March 31st)

Stair 4: 10 pounds total (April 30th)

Stair 5: 15 pounds total (May 31st)

Stair 6: 20 pounds total (June 30th)

Stair 7: 25 pounds total (July 31st)

Stair 8: 30 pounds total (August 31st)

Stair 9: 35 pounds total (September 30th)

Stair 10: 40 pounds total (October 31st)

Stair 11: 45 pounds total (November 30th)

Stair 12: 50 pounds total (December 31st)


Now you have a big goal with a whole bunch of little goals along the way and they all have deadlines. Month 1 lose 1 pound, month 2 lose 2 pounds, month 3 lose 2 pounds, months 4-12 lose 5 pounds. When a big task is broken up it now seems achievable. After you have your timeline now you can make your action plan. Make a specific plan of how and where you will begin your workout routine and how you will begin to change your nutrition. These things can be difficult to plan, but I have found that the bigger reason people fall short is they fail to set up a timeline. This creates a lack of direction and no sense of urgency.


This process can be applied to any goals you have this year. Every mile in life starts with a single step. Deep breath and start climbing those stairs. I’ll see you at the top next year.

Written by Kiel Holman - Director of Marketing, CrossFit Coach