It's That Time Again for New Years Resolutions.

 

It's that time of year again, when we sit down and create a list of goals for 2020.  It is so easy to go overboard on that list.  For instance, deciding to go to the gym but we decide on going everyday for 2 hours instead of looking at what we can easily accomplish.  I've seen people show up at the gym beginning January 2nd and they are there so much but by March, they've burned themselves out.  

I am one of those who always puts exercise on my resolution list because its the way to help me stay on course but this year I've been slack about exercising.  It has to do with both my parents passing four months apart.  That left me kind of depressed but I need to exercise to help me stay fit and in a better mind.  

So what types of resolutions are the best to choose so we are able to stick with things the whole year long because people are unable to keep over half their resolutions. The best resolutions are those that are doable and mean something to you.  For me these are exercising and trying for a healthier diet but others have resolutions that meet their desires and needs more. 

According to one study, most people manage to carry out their resolutions to the end of January before they give up. This is often because the resolution is based on what society or someone else thinks it should be rather than individual need. Another reason for failure is that the resolution is way too vague or there is no plan in place to make sure the resolution is carried out. 

The resolution needs to be specific, measurable, achievable, relevant, and time bound.  When you come up with a resolution, it has to be laid out.  If the resolution is that you want to lose weight, it is not specific enough but if you say you want to lose 10 pounds over the next three months, that is and you'll have a better chance of making it.  This type of resolution is measurable but not all are as easy to measure such as you want to eat healthier.  This is measurable but it requires a food journal where you list everything you eat so you know you are meeting the resolution.  Or if you want to stop biting your nails, you might want to take pictures over time to show that is happening.

Each successful resolution needs to be achievable so rather than making it too large such as wanting to pay off your house in 10 years instead of 30, you might change it to paying an extra $150 per month so you shorten the length of your loan.  So when you look at your resolutions, you need to determine if it is something you can do or if you are setting yourself up for failure.

In addition, the resolution must be relevant to you because it matters to you.  If you decide you want to go to Florida next summer because all your friends have made that goal and you don't like Florida, you are less likely to reach the goal. On the other hand, if you would rather see a show in New York City, then that should be your goal.  It is understood that some goals are harder to accomplish during the time of COVID but you can still have your goals and you never know.  Things are changing all the time.

Finally, all resolutions need to have a time scale to go with them.  This means rather than focusing on one final goal of say losing 30 pounds next year, you might decide concentrate on losing 2.5 pounds every month as this is more achievable and easier to make because the goal is set up in timed increments.  

Once you've written your list of resolutions, you need to have determined the ways you can use to get there. If you are trying to begin a new habit or get rid of old habits, you need to break the habit into three parts: the cue, the routine, and the reward.  The cue is what signals you to do it such as you get bored so you want to eat.  The routine is what you do such as going to the refrigerator, the reward is no longer feeling bored.  This is a bad habit you want to change so when you get bored, you know you want to eat so rather than going to the fridge you might change the routine to taking a nice walk outside so you feel better.

Check back Wednesday for the second half of learning what it takes to be successful with your New Years resolutions.  Let me know what you think, I'd love to hear.

How To Make New Year's Resolutions Last.

 Ok, It's the new year. We've watched our weight inch up some, noticed we aren't as active as we were a year ago.  Since it's the new year, we've made a list and put on all the things we want to change or improve.  Most likely the resolution was exercise more, work on saving money, losing weight, or eating better.  Other popular resolutions include reducing stress, sleeping more, budgeting better, traveling more, learning a new skill or focusing on spiritual growth.

Unfortunately, very few people who make resolutions are able to stick to all of them but about a fifth of those who made goals managed to stick to some of them.  Most people were unable to stick to any.  In fact, one study found that most people have given up by January 12th. In other words, they lasted just 12 days before they gave up.

There are several reasons people fail to meet their goals.  One big reason for not making it is simply that the person tries to do too much at once.  That's right, too much.  For instance, you might decide to lose weight so you set yourself a goal of 50 pounds for the year.  So to accomplish it, you put yourself on a diet while signing up with the local gym and you hit it hard.  Another is the resolution made was not one that is not important to them, rather it is based on what others urge.  There are things one can do to increase the chance of success.

First, one needs to mentally prepare for the new year by reviewing last year's resolutions to determine which goals were met and which weren't.  It is also suggested that one should look at one's successes from the previous year before looking at what was not successful.  It is important to set a goal that is meaningful to you rather than to make others happy.  For instance, your mom has been bothering you to lose a couple of pounds but you are happy with your weight, yet you make that a resolution because it makes your mom happy.  

It is also important to limit the number of resolutions to something manageable.  For instance, you've been thinking about learning a new language but you can't decide between Spanish, German, Gaelic so you compromise on learning all three.  You've made it harder to meet the resolution, so choose one language to increase your chances of success.  

Another important aspect for success to to make sure your resolutions are specific, measurable, doable, relevant and has a deadline.  Instead of saying exercise more, you might change that to exercising twice a week for 30 minutes each time, or going for a 30 minute walk three times a week.  This is specific, doable, easy to measure and has a deadline.

As mentioned before, sometimes a person jumps in all at once, rather than breaking the large goal into smaller attainable chunks.  If you say lose weight, you might have to sit down and figure out what you need to do to lose weight.  When things are broken down into smaller chunks, it is so much easier to handle. Another thing to do is to write down your goals and share them with others. When the goals are written down, they are there in front of you and have become real.  When goals or resolutions are shared with others, you might find someone who has the same exercising goal and you now have a partner.

Finally, make sure to regularly review your progress towards your goals to see how you are doing.  Once a month, look at the overall picture in order to plan how you'll support your resolution, then once a week see how you are doing, and don't be afraid to post daily reminders to help you succeed.  If you fall along the way, pick yourself up and continue on your path.  It is normal to run into setbacks so tell yourself it's ok and continue.

Make sure to take time to celebrate the small victories but if you discover your resolution was to broad or big, don't be afraid to modify it at any point during the year.  Let me know what you think, I'd love to hear.  Have a great year and welcome to 2021.

Why Wait?

  We are into the start of the holiday season when people put on weight from having a blast eating candy at Halloween, food at Thanksgiving, and lots of goodies between Thanksgiving and Christmas.  By January first, you are looking at that extra five pounds of weight, so you make a resolution to lose weight by exercising more and or dieting.

Its always struck me as strange that people will put on the weight and then make that resolution.  Unfortunately, most people don't turn that resolution into a habit.

Have you ever wondered why you wait till New Years to do something?  Why not decide to begin the change now before you put on the weight?  Yes I know its hard because its a season where we travel, make tons of food, and enjoy ourselves.  Why not put things into action and make your resolution right now to start your exercise tomorrow?

I'll tell you tomorrow some of my secrets to improving my diet, incorporating more exercise even on the busiest day, and not giving up.  In the mean time, I usually set Sunday as my day to get back in the swing of things. 

If I get off track, I don't say "I can't do it!"  I put it behind myself and set tomorrow as a new start.  I figure I am human and its easy to slide but its what you do at this point that counts. Do you sigh,  decide its too hard to continue and just give up?

It is easy to say you're too busy to eat better or exercise.  Believe me, I use every excuse in the book when I'm feeling lazy.  I also know how easy it is to skip the second day, once you've skipped that first day.  It is hard when you are tired to motivate yourself to get up and do something.  The other night, the power was on and off every few minutes for a good 20 minutes and then it was off for a couple of hours.  Rather than choose something prepared, I made a peanut butter and raisin pilot bread served with some yogurt that had freshly sliced bananas and granola sprinkled in.

Pilot bread is a nice cracker we eat a lot in Alaska.  I think I read that Alaskans eat more Pilot bread than any other state.  It makes a good meal and is the go to by everyone I know.  I couldn't get my regular exercise in due to the power issues so instead I exercised the next day.

Every time I slip, I start again tomorrow.  If need be, I mark it on the calendar to remind me to start again.  Tomorrow I'll discuss some ways I manage to get my exercise in and eat well.  Let me know how you get yourself back on track.  I'd love to hear from people.

My New Years Resolutions

  It is the night before 2016.  I've made my list of resolutions and checked it twice.  I decided long ago that I should not add many new resolutions each year but continue with the ones I've been working on for years.

1.  Continue exercising 5 out of 7 days a week.  I've concluded that the walks to the post office, to the store, or even out to the old airport count as exercise because that whole trip is at least 1/2 to a full mile.  On days I have to go back to work, I can get by on a short walk or a 10 minute exercise segment.  I try hard to walk at least 10,000 steps per day.

2.  Make time for myself and my interests.  I find that if I am not careful, I take work home and work all night.  It is hard to take time to just sit and relax.  I have two pairs of socks in various states of creation.  I am almost finished with one pair, I just have to finish the toe and the other, I just started and finished the cuff.  I found a bright strong pink which I don't mind.  I decided I don't like the pastel pinks, I prefer vibrant pinks. 

3.  I have to continue my dancing.  I need to do at least 15 to 40 min at least 3 days a week but I try for more.  I love dancing and often loose myself in the longer pieces of music.  I like pieces that are about 20 min long with a variety of tempos and atmospheres.  I love middle eastern dance best although I'll mix in some Latin American or African just for a change.

4.  I plan to continue eating better.  I love eating fresh prepared food where I choose the ingredients and have a chance to enjoy the flavors.  I'm not quite into slow eating yet but I plan to slow down enough to really enjoy the flavors.  I"m preparing to do a quick shopping trip tomorrow to get some fresh fruits and veggies to take back to enjoy.  You know cooking from scratch does not take much time, especially if you plan ahead.

5.  I want to get my blog entries written several days ahead and stay ahead so I don't get behind.  I keep promising myself that but I've not manged it more than once or twice. 

That is my full list of resolutions for the year of 2016.