The most common New Year's Resolutions are to improve physical, mental, social, and/or financial health.
Sadly, 80% of Resolutions are given up by March.
So, how can we fix these fails? We can start by setting better goals.
In this post we will:
Learn how to set behavior-based goals using the BAT method
Rewrite the most common 2024 Resolutions to make them more meaningful
Explore the goal category missing from most people's lives (spoiler alert, it's fulfillment)
Behavior-based thinking
Let's be honest. New Year's Resolutions are just an excuse to postpone effort until after the holidays. Trust me - I'm a failed Resolutioner too. The failed Resolution pattern fit my lifestyle quite well when all I wanted was unlimited bourbon and a wheelbarrow of peanut butter pretzels.
Businesses literally plan promotions around the Resolution window and the fact that it unfailingly fails. I'll never forget how packed my old gym was on January 2nd, and how empty it was by the Super Bowl. I think that's because most goal-setting - especially Resolutions - lack the passion and purpose needed to stick to them. Here are three judgey observations (laced with my own failures) that explain why:
We should care more than two months per year
If we really cared, we wouldn't wait
When people don't quickly achieve their desired result, they may give up entirely.
For these reasons and more, I think a different approach would help fix our common Resolutioner fails. It's definitely helped me.
We don't have full control over the results of our efforts, but we do have full control over our behaviors and choices.
I have personally found behavior-based goals to be more effective than result-based goals. I think this is because our efforts are best focused on the areas where we have the most control. We don't have full control over the results of our efforts, but we do have full control over our behaviors and choices. Also, fixating on one specific desired result may reduce the joy of the process, and it may even be self-limiting. Let's check out an example.
Imagine someone who is currently out of shape, but wants to run their first 5k within the year. Which of these goals do you think would be more satisfying, achievable, and beneficial?
Run a 5k (result-based)
Run every weekend (behavior-based)
Well, let's say they're able to progress their endurance quickly, and they sign up for the 10k instead - have they failed the 5k goal? If they were fixated on a 5k training plan, they may not have even realized 10k was a possibility. Or maybe once they were in shape, they realized they'd rather focus on the hikes they've never been fit enough to attempt. It's also possible that they've been consistently running, but aren't quite ready by the time their race rolls around, so they stop running entirely and sneak into the shadows of another failed goal. Eek. No thanks.
This is why I believe in making the actions, behaviors, and choices the real goal, rather than just the result. In the same scenario, if they chose the behavior-based goal of running every weekend, they would enjoy a clear victory each time they ran, while staying flexible to all the potential rewards of their choice. With behavior-based goals we get to celebrate productive activity and be open to a variety of positive results.
Behavior-based goals work great for the ambitious and casual alike. As someone who has historically leaned toward ambition, competition, and rigidity, switching to behavior-based goals has helped me actually enjoy the process. Rather than trapping myself with expectations and due dates, I can enjoy making good decisions knowing that they'll add up over time. It's been a way for me to decrease pressure, increase joy, and still achieve similar results (if not better results). For those who are more casual by nature, behavior-based goals can keep them accountable to quality decisions without boxing them in or adding stress.
BAT goals
I'll be honest - the reason you've never heard of BAT goals is because I made them up in an attempt to add structure to behavior-based thinking.
BAT stands for:
Benefit
Action
Timing
The technique is to write an "I will" statement that defines those three things - the expected benefit you'll obtain, the action to gain the benefit, and the timing of performance.
Let's take a look at the top Resolutions for 2024 and how we can reframe them as BAT goals. Note that every single one relates to the Four Circles of Health, and most were written in a bland result-based format. Let's make them more fun, clear, and meaningful.
Rewriting Resolutions
Save more money (59%)
BAT rewrite:
I will set a written budget before the beginning of each month, so that I can make informed spending decisions. This will improve my ability to save money toward my dream of owning a home.
Benefit: money toward home (financial)
Action: budget review
Timing: monthly
Exercise more (50%)
BAT rewrite:
I will walk at least 30 minutes per day to improve my physical and mental health, which will improve my moods and give me energy. As a bonus, I can improve social health by walking with a loved one, and walking is among the easiest and most affordable forms of exercise.
Benefit: low cost hobby with health benefits and social opportunities (physical, mental, social, financial - aka the bullseye)
Action: walk 30 minutes or more
Timing: daily
Eat healthier (47%)
BAT rewrite:
I will eat vegetables every single day to improve my physical health. By eating veggies daily I will be able to reduce cravings for junk food, improve my body composition, reduce inflammation, and improve my overall health.
Benefit: reduced junk food cravings, body composition, reduced inflammation (physical, mental)
Action: eat vegetables
Timing: daily
Spend more time with family and friends (40%)
BAT rewrite:
We will dedicate Sundays after 1pm to unstructured family time. We will get to spend quality time together and routinely enjoy family activities, games, movies, and experiences.
Benefit: dedicated family time (social, possibly physical and mental)
Action: dedicated family time
Timing: weekly, Sunday afternoons
Lose weight (35%)
BAT Rewrite:
I will log my food daily to help me monitor my calories and maintain a caloric deficit. This will help me make quality diet choices and improve my body composition.
Benefit: improved body composition, nutritional insights (physical)
Action: log food choices and calorie estimates
Timing: daily
Reduce living expenses (26%)
BAT rewrite:
I will prepare all of my own food and restrict restaurant usage to special occasions. This will reduce my monthly food costs and will likely result in healthier diet.
Benefit: decreased food costs, improved nutrition (financial, physical)
Action: preparing own food
Timing: daily, with exceptions for special occasions
Spend less time on social media (19%)
BAT rewrite:
I will read a book every night before bed, which will replace screen time on TV and phone.
Benefit - healthy hobby, reduced screen time, reduction in addictive media (mental, social)
Action - read each night (or during other stationary downtime)
Timing: daily
Reduce job stress (19%)
BAT rewrite:
Each weekday I will write down at least one good thing about my job. This can be something that went well, a benefit I get from my role, something I like doing, or something I appreciate about my team or company. This will help me be grateful for the opportunity to work and identify positive things that will help energize me to keep showing up ready to contribute.
Benefit: decreased stress from increased job appreciation (mental, physical, social, financial - aka the bullseye)
Action: gratitude journaling
Timing: weekdays
Fulfillment goals matter
Most people only set New Year's Resolutions - which fail most of the time - and no other formal goals. The good news is that the goals tend to be focused on improving the Four Circles of Health, but something else is missing. Have you ever considered setting fulfillment goals? Typically a fulfillment goal will have a crossover with the Four Circles of Health, but they start from a different place. Real passion, rather than just health improvements. I'll share two of my own examples for 2024.
Spanish practice
I will complete 3 Spanish lessons per week so that I can challenge my brain and expand my travel options.
Benefit: Brain development, increased social and cultural opportunity, expanded travel options (fulfillment, possibly mental and social)
Action: complete Spanish lesson in Babbel app
Timing: 3x per week.
Volunteering
I will volunteer at least twice during the year, and ideally bring a family member with me. This will help me appreciate what I have and connect with the community.
Benefit: gratitude, perspective, connection (fulfillment, mental, social, financial)
Action: volunteer
Timing: twice during the year
Your turn
So what behaviors and habits could you implement that will help you do something cool and fulfilling? Study a language? Save up for a bucket list trip? Start playing an instrument? Volunteer? Think about it and take action. Share in the comments if there's something your excited about!
Wrapping up
This year, try making most of your goals behavior-based, and keep them focused on your Four Circles of Health and fulfillment. I won't judge if you also set a specific results-based target - climb a mountain, pay off a loan, complete a home project - but try to focus on what you can do to get what you want rather than just the fact that you want it. I recommend one to two BAT goals in each of these five categories, understanding there will likely be goals that benefit multiple categories:
Physical health
Mental health
Social health
Financial health
Fulfillment
Does 5-10 accomplishments seem like too much? Remember, we aren't chasing trophies - these are subtle, controllable behaviors. No worries if you miss a workout, forget to journal, make an occasional exception - the beauty of behavior-based goals is that you get to another chance every interval. You can do it!
Also, remember that goals can be set whenever and for any duration you choose. Refreshing goals monthly or quarterly might benefit some folks more than annual.
Use the comments to let me know what new goals you might have, anything I can clarify, or something you like about BAT goals. Thanks for reading!
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