As we start off the new year, often we create resolutions or plans to make changes in our life. It’s no secret that often, after a few months or maybe weeks, these resolutions might end up by the wayside. Creating new habits can be challenging, to say the least. And as the new year continues, daily stresses, outside events, or even old habits can get in the way of our success. I’ve outlined some suggestions below to help increase your success in the new year!
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Tis the Season
I recently heard some advice about the new year that shocked me right out of my list of resolutions. While it is a new year, it is also still winter. And winter is a time for hibernation, rest and recovery, and a chance to slow down. So while we might have some mighty plans for the new year, it is important to still listen to our body and take things slow. Maybe now is not the time for dramatic change. Which brings me to my next suggestion.
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Make it Manageable
Many times our plans for the new year are ambitious and we might have several goals. While having goals is important, biting off more than we can chew can leave us feeling discouraged when reality sets in and we aren’t able to follow through. Breaking goals down into smaller achievable daily or weekly goals can help us keep our motivation and momentum. If our goal is to eat healthier, maybe try to eat one healthy meal a day rather than every meal, or eat healthy 1-2 days a week, and then slowly increase the days. Or you might start with just 5 minutes of exercise a day and then increase it each week. This may not seem like a lot, but if the goal is easily manageable, you are more likely to achieve the goal.
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How Do You Want to Feel
It can be helpful to focus on how you want to feel during the next year and what changes might cultivate that feeling. Take time to envision the most perfect future, one without any limitations and then pay attention to how you are feeling in that future. Are you confident, calm, joyful, authentic, outgoing? Having a vision and a feeling to focus on can really help you hone in on what is important and increase your motivation.
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Fun and Light
Try to pick changes that you truly want to make, or that you can make fun. If you generally don’t like exercising, but you love nature, then you could go hiking or walking in the woods. Or maybe you enjoy dancing, so you could take a Zumba class. Find healthy meals that you enjoy and are fun to make, or meal prep for those days when you might be stressed and tired. Find ways to make your goals enjoyable and try to keep your attitude light. If you miss a day, don’t blame yourself, just try again tomorrow!
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Don’t Should on Yourself
Finally, the concept of blame brings me to my last suggestion. I think many of us have heard of the phrase “don’t should on yourself” and if you haven’t, I’ll explain. Many of us have an inner dialog of “shoulds” in which we tell ourselves, I should have done this or I shouldn’t have done that. This generally leaves us with a negative feeling and instead of focusing on the present moment, we are focusing on the past. It can be helpful to learn to catch yourself in these thoughts and instead, give yourself grace. Change is difficult and while there is a lot of data on how long it takes, motivation and consistency are key. Staying positive and forgiving yourself when you don’t follow through can help you stay focused on the goal rather than giving up entirely.
Overall, everyone has their own motivation for change and ways to create it. It's important to find what works for you and don’t be afraid to change your goals if it turns out they were too ambitious or maybe it's just not really what you want. Resolutions for the new year are really just a chance for us to take stock of how we are feeling and what changes might enhance our life.
Dr. Beckie
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