Rethink Resolutions: The Smart Way to Plan for Success in the New Year
If you’re waking up on New Year’s Day feeling the weight of ambitious resolutions—or the guilt of not having set any—pause for a moment. Let’s rethink how we approach this annual ritual. For busy, stressed-out professionals like you, traditional resolutions can often feel like a setup for failure. They’re big, vague, and reliant on sheer willpower to sustain them, which can lead to burnout by February.
But it doesn’t have to be that way. Instead of setting yourself up for another year of frustration, let’s talk about a smarter, more practical way to plan for success in this new year. By leveraging the GSPA model (Goals, Skills, Practices, Actions) and focusing on micro-goals, you can create meaningful, sustainable change—without the stress or self-sabotage.
Why Traditional Resolutions Fail
The problem with traditional resolutions is that they’re often:
Too Ambitious: “I’ll lose 30 pounds by March” or “I’ll work out every day” sounds great but can be overwhelming in practice.
Outcome-Focused: Resolutions like “Get promoted” or “Run a marathon” emphasize end results rather than the process, leaving you frustrated if progress is slow.
Rooted in All-or-Nothing Thinking: Missing a single day or slip-up can make you feel like you’ve failed entirely, leading to abandonment of the goal.
For high-achievers, this approach often triggers feelings of inadequacy or stress, compounding the very burnout you’re trying to overcome.
A Smarter Framework: The GSPA Model
The GSPA model—Goals, Skills, Practices, Actions—offers a practical, step-by-step approach to behavior change that can replace traditional resolutions. Here’s how it works:
1. Goals: Define What You Want to Achieve
Set clear, meaningful goals that align with your values. These should be specific and realistic, focusing on what you truly want to improve.
Example: Instead of “I want to get healthier,” set a goal like “I want to feel more energized throughout the day by improving my sleep and nutrition.”
2. Skills: Identify What You Need to Learn
Ask yourself: What skills do I need to reach my goal? This step helps bridge the gap between where you are now and where you want to be.
Example: If your goal is to improve your nutrition, the skill might be learning how to meal prep or understanding portion sizes.
3. Practices: Build Consistent Routines
Practices are small, repeatable actions that develop the skills needed to achieve your goal. Start with micro-practices that feel manageable.
Example: Practice packing a balanced lunch two days a week to build the skill of meal prepping.
4. Actions: Take the Next Logical Step
Actions are the day-to-day tasks that keep you moving forward. They should feel simple and achievable, building momentum over time.
Example: If your practice is meal prepping, today’s action might be writing a grocery list or setting aside 30 minutes to cook.
How to Apply the GSPA Model for New Year Goals
Step 1: Reflect on the Past Year
Take a few moments to consider what worked and what didn’t in this past year. Build on your wins and learn from your challenges. (If you’ve been following along with my recent posts, you’ve already done this work!)
Step 2: Choose One to Three Goals
Resist the urge to overhaul your entire life. Choose a few priorities, such as health, career, or relationships, and define specific goals within these areas.
Example: If health is a priority, a goal might be “Improve my cardiovascular fitness.”
Step 3: Identify the Skills You Need
Break your goal into the skills required to achieve it. For example, improving cardiovascular fitness might involve building stamina and finding enjoyable forms of exercise.
Step 4: Establish Micro-Practices
Define small, repeatable practices that develop these skills. If building stamina is your focus, a micro-practice might be walking for 15 minutes three times a week.
Step 5: Take Action Today
Pick one actionable step to start immediately. It doesn’t have to be perfect; it just needs to be doable. Actions create momentum and help you build confidence.
Examples of Smarter Resolutions Using GSPA
Here are examples of how to transform traditional resolutions into GSPA-driven goals:
Traditional Resolution: "I’ll exercise every day."
GSPA Approach:
Goal: Improve overall fitness.
Skill: Build consistency with workouts.
Practice: Schedule three 20-minute workouts per week.
Action: Plan your workouts for the upcoming week.
Traditional Resolution: "I’ll eat healthier."
GSPA Approach:
Goal: Enhance daily nutrition.
Skill: Learn to prepare balanced meals.
Practice: Cook dinner at home four nights a week.
Action: Choose three easy recipes and add ingredients to your grocery list.
Traditional Resolution: "I’ll be more organized."
GSPA Approach:
Goal: Create a more productive workspace.
Skill: Develop a habit of tidying up.
Practice: Spend 10 minutes each evening organizing your desk.
Action: Clear one cluttered area today.
Final Thoughts: A Smarter Path to Success
By using the GSPA model, you’ll shift your focus from vague resolutions to clear, actionable plans. This approach not only reduces overwhelm but also increases the likelihood of sustainable success.
Remember, change isn’t about flipping a switch on January 1st. It’s about making intentional, consistent choices that align with your values and goals. This year, ditch the lofty resolutions and embrace a smarter, more structured path to success. Your future self will thank you.
Article References
The sources cited in the article:
Precision Nutrition (PN). "Precision Nutrition Coaching revealed - GSPA model." PN - GSPA model
The Scientific American (SciAm). “The Secret to Accomplishing Big Goals.” SciAm - The Secret to Accomplishing Big Goals
Harvard Business Review (HBR). “To Achieve Big Goals, Start with Small Habits.” HBR - To Achieve Big Goals, Small Habits
Positive Psychology (PP). "SMART goals, HARD goals, PACT or OKRs: What Works?” PP - Goal Setting Models: What Works?
