January is ending. For some of us our well intentioned resolutions, as in years past have been put by the wayside. Perhaps for another week or two, or for some they have been moved to the 2013 list. I admit it is somewhat refreshing to invite ourselves to celebrate the renewal of a new year and all the potential it holds. But could there be a more constructive way to approach this whole resolution thing?

I challenge you to choose resolutions each day. Write a list, recite them in your head, on a whim, in the moment, after hours of perplexed pondering…none of that matters. What does matter about these lists, is the intention and commitment you power them up with.

Some examples might be:

No Swearing Today

More Sweating

5 Green Veggies by 5pm

Call Long Lost Friend

Hold a Plank for 60sec

Walk the Dog 5 More Minutes

Here are some things to think about while you make your daily commitment list:

1. Go Big Or Go Home: No dream is too big, too out there, or impossible. Think big…then go to #2 for how to make it happen.

2.  Baby Steps To The Door: Have you seen “What About Bob? It was a movie that came out in what feels like 10 years ago, but is actually more like 20, starring Bill Murray. His character has a difficult time getting tasks accomplished due to various phobias and poor social development. His readily recited mantra is “baby steps”. All over the office, he says “Baby steps to the door, baby steps to the elevator, baby steps to blah blah blah” It is soothing to him, and keeps his intention focused on the moment. So I ask you to do the same. Set tiny milestones, goals, or “baby steps” that lead to the big picture.

3.  Why, Why, Why? : Don’t just make goals for the sake of doing this exercise. You should be able to rationalize in your head or on paper; why you should, and inversely why you shouldn’t make a change. For example, you have chosen to quit buying and smoking cigarettes. You want to because you know that it is healthier, cheaper, and your family will be happier. Weighing these against downsides ( I dont even want to think of one reason why cessation isn’t a spectacular idea) will help really solidify why you want that particular goal.

4.  Say It With Me Now “Commitment” : Commit to yourself, and share it with other people as you go through day to day tasks. This simple effort will hold you accountable to yourself as well as someone else that knows your goal. Lets say I come home and say “Honey, I have not been good about drinking water today. I am going to make us a dinner with lots of juicy fruits and vegetables!” That statement has prepped my sweetie for a nutritious meal, limits my choices, and keeps me focused. Sharing your choices may also help your family make their own commitments. Oooooh, family bonding!!

5.  You’re a Winner!: Being able to cross off a daily commitment is pretty darn exciting. Not enough for you? do it with a colored pen, a sticker, or do a celebratory dance right there where you are. If you need more than the exhilaration of achieving each goal-treat yourself with another activity or item you enjoy. When you lose those 10 lbs, buy yourself some new earrings, pants, or a fruit cocktail.

6. Leave The Past In The Past: History is valuable for all sorts of reasons. You came, you saw, you tried, you failed. Move on. Time to try again or better still, modify the goal to make it more achievable.

7. Thank You: Remember to give thanks and honor where you are right now, in this moment, how you feel, & what you are thinking. Allow yourself to have days that are easy as pie and others that challenge and shake you…the folks that say deep/emotional/uplifting/psychologically motivational quotes tell me that “shows you what you’re really made of”.

Bottom line: Commit to your health & happiness every day. It will always serve you.