The Little Guide to Making that New Year’s Resolution Stick

I had to re-blog this, to help me making my New Year’s Resolutions Stick.

The Little Guide to Making that New Year’s Resolution Stick.

The Little Guide to Making that New Year’s Resolution Stick

Today’s Inspiration: positivityblog.com

“How are your new years resolutions going? Maybe it is time for a little reminder :) . Even if you didn’t have any resolutions this year, this post will help you to reach any goals.”
~Sophie

The Little Guide to Making that New Year’s Resolution Stick

Resolutions

“The doors we open and close each day decide the lives we live.”
Flora Whittemore

“Move out of your comfort zone. You can only grow if you are willing to feel awkward and uncomfortable when you try something new.”
Brian Tracy

It’s a brand new year and I am guessing that many have their New Year’s resolution enthusiastically in mind. But how can you make the resolution something that sticks rather than something that gets abandoned in a month or so?

Well, first, focus on just developing one habit or making one change at a time. And make sure that it is a change YOU want in your life and that you have your own reasons for making it. Trying to make a change because of what other people want rarely lasts and this is in the end your life to live.

With those two basic guidelines in mind, here are a handful of tips that have been most helpful for me to make positive and lasting changes in my life.

Do it in small steps.

What holds us back in our zone of comfort is often a fear that facing that fear head on all at once might be overwhelming. Or it becomes too uncomfortable and difficult to make a big leap and make a big change all at once and so in February that gym card gathers dust in your wallet.

Taking small steps is a solution to those problem. It allows you to stretch your comfort zone and slowly make it less uncomfortable and frightening.

  • Become more social. Let’s say you want to be less nervous and awkward in social situations. To solve that you can take small steps. Steps like first just saying hi to people. And being more involved in conversations at work or in school to exercise your conversation muscles. After a while those things will feel more comfortable. And so you can expand your comfort zone a little bit more.
  • Become more effective. You can start with just working 1 hour a day fully focused on your most important tasks in cone of silence (this means to shut out and shut off all distractions like the internet, the phone, the door to your office etc. as best you can). And then go back to your normal routine. The next week you can add an hour and work two fully focused hours a day. Step by step you build a more powerful habit that may feel uncomfortable at first.
  • Create something new. When I was going to start making my own products I was hesitant. I was just used to writing blog posts and putting together a whole book seemed like fun but was definitely outside of my comfort zone. So I took a small step and put together a smaller e-book at first that I give away for free to new newsletter subscribers.
  • Exercise. Run for just five minutes three times a week for the first week. Then during week two run for 10 minutes three times. Add 5 minutes of running at a time to slowly and more easily get comfortable with this new change.

By doing things this way you gradually desensitize yourself to social situations, to a new way of working or whatever you are uncomfortable with. You make it the new “normal” for you.

So, identify where you want to go or how you want to improve your life. Then make a plan with some smaller steps you can take to gradually lessen your discomfort.

Set the goal but focus on the daily process.

I for instance use this when I write and when I workout. I don’t take responsibility for the results in my mind. I take responsibility for showing up and doing my workout/writing X number of times per week. The results – I become stronger and the website/my products grow – come anyway from that consistent action. And this makes it easier for me to take action when I know that is all I need to focus on. Instead of using half of the energy and focus I have available on hoping that I “reach my goal real, real soon”.

Focus on the process and you will be a lot more relaxed and prone to continue than if you stare yourself blind on the potential results that never come as quickly as you want to and puts you on an emotional rollercoaster from day to day.

Let other people help you out.

This is so important. Do not try to do it all alone. If you’re about to quit smoking ask others who have overcome the addiction what their best tips are. Do some research online and offline. This can save you pain, frustration and it can help you to keep going.

If you like you can also tell people your goals – face to face, via email, on Facebook or your blog etc. – to get accountability and motivation to take action. And/or you can find someone – an accountability buddy – who wants to make the same change that you want and that can make things easier.

Or you can just get an accountability budy that has a New Year’s resolution of any kind. And then the two of you can check up on each other each week to make sure you are taking the practical steps forward and to encourage each other when you stumble.

Find a way that fits you.

Different things fit different people. It did for example take me quite some time of trying different ways to do cardio exercise before I finally found body weight exercises.

Experiment and find what works for you and what fits your personality. This will make it a lot easier to stick to your positive change and develop a relaxed consistency.

Find ways to overcome the things that cause you to relapse into old behavior.

Stress may cause you to feel like smoking again. If so, find a few relaxation techniques that can help you. Worry may lead you to eating too much to feel better. If that is an issue that pops up for you then learn to reduce your worries in life. If you get stuck in inaction learn how to up your enthusiasm and motivation quickly or to just take action anyway.

Find ways to turn bad days or moments into something positive once again.

Use laziness to your advantage.

I’m kinda lazy. But I use that to my advantage by for example not having any sweets or cookies in my cupboards. I only have healthy stuff there. Since I may feel the craving for something sweet or a snack from time to time but I am too lazy to go to the store I wind up eating what I have at home. A simple habit that has helped me to improve my health.

I also know that I am too lazy to go to the gym or go out running three times a week. So I workout at home. This has helped me to have very good consistency.

Such small, invisible barriers can have a great impact on your daily life in the long run. Remove them or use them or to your advantage.

Use daily reminders in your environment.

I have written about this many, many times since it have found it very helpful for staying on track and making a change stick.

Simply write down your goal/new habit on paper and put it where you can’t avoid seeing it every day. Your fridge, bathroom mirror and workspace are such places.

Don’t beat yourself up when you slip.

You will most likely have a few bad days and fall flat on your face even if you follow the tips above. The important thing here is to not be too hard on yourself and keep on beating yourself up for a week. That could certainly lead to giving up altogether. Plus, it’s kinda pointless.

Instead, learn what you can from the experience so you don’t have to repeat it too many times. Then get back on the horse again the next day. And keep going.

Take one small step today to get the ball rolling.

Don’t get stuck in planning. Or thinking that you will get started tomorrow or next week. Get the ball rolling instead. Do that today by just taking one small, practical step towards what you want.

Advertisements

Maybe somebody has an answer

As some of you may know, I’m an Event Worker on the weekends.  It is a fun job which I enjoy a great deal it also comes with a lot of perks.  Yesterday I worked a Wedding Show and ended up with two $20.00 gift cards, lots of samples, flowers, free food and jewelry.  It was a good day.

However, this month I’ve noticed that each time I work an outdoor event it is far more tiring then an indoor event.  I did not notice this last year and I worked many outdoor events in the summer and fall.

Today I worked an outdoor event and had the opportunity to pick up additional hours which I really wanted however by 2:00pm I was so tired I could have fallen asleep while standing.  A friend of mine had pointed out that the body takes more energy keeping warm and that may be the reason why I had been so tired however it wasn’t that cold today.  In addition since I have been so tired I did pay attention to my diet and in addition to my vitamin B supplement I do have a pretty good diet which fruit etc., very little fast food maybe once a week.  In addition I sleep well at night and since I’m so tired don’t have any trouble falling asleep.  I used to read in bed before going asleep but not anymore. After one or two pages I’m ready to put the book aside.

Today I came home from work and had to go straight to bed so I could meet my friend for dinner this evening.  I slept for 2 hours and I was totally out until I had to get up to meet my friend.

Any ideas?  Could is just be the cold temperature as my friend said?  Should I up the vitamins?

It may be a silly questions and maybe the answer is just “sleep more” however when it comes to managing depression both to much sleep or not enough sleep can be the starting point of tumbling down the rabbit hole again.

When Did Feeding Ourselves Become So Complicated?

When Did Feeding Ourselves Become So Complicated?.

Great Blog Post

I had to Re-blog it

When Did Feeding Ourselves Become So Complicated?

by Sophie @ Dailyhealthboost.com

Today’s Inspiration: thewellnesswarrior.com.au

 

“I love this article because there is so much confusion for many people when it comes to ‘feeding ourselves’. It is a relatively simple concept but many people insist on making it really complicated.”
~Sophie 

When did feeding ourselves become so complicated?

Supermarket

We need food to live. It’s pretty safe to say that this has always been the case. Way, way back in the day, even before the invention of sliced bread, our ancestors fed themselves to stay alive. They knew what to eat, when to eat and how to eat. They didn’t rely on nutritionists, dieticians, scientists, journalists or marketing hype to tell them what to chow down on; they just understood that certain things are made to be eaten and certain things aren’t. They used their common sense and intuition to guide them from the garden or the market to the kitchen. Then something strange happened. Food was no longer just food. Instead, food became the sum of all of its nutritional parts. Suddenly we needed a whole new vocabulary just to understand how to feed ourselves. We needed a science-type person to accompany us to the supermarket just so we could decipher between items that are fit to put in our gobs and items that aren’t. Whole food was out and antioxidant-, carbohydrate-, fibre-, protein-, phytochemical- and fat-content was in. We became a nation obsessed with nutrition. But did it make us any healthier? Funnily enough, no. Quite the opposite, actually. Puzzled? Turns out many of us are.
Michael Pollan, journalist and author of the best-selling In Defense of Food, describes the ideology around our thinking about food as ‘nutritionism’ – a pseudo-scientific way of looking at food. According to Pollan, nutritionism reduces food to its nutritional parts. We clever humans discover that a certain nutrient does wonders for our bodies and we try to isolate it, extract it and mass reproduce it. Take carrots, for example. Carrot is contains a highly beneficial nutrient called beta-carotene. Science guys got hold of this knowledge and decided to hunt down the beta-carotene in the humble carrot, extract it and make supplements out of it. They were a little bummed when they discovered that beta-carotene supplements were a poor-man’s nutrient in comparison to eating a whole carrot. Why? We haven’t yet figured out everything that goes on in a carrot. Vegetables in their whole form house a galaxy of nutrients, enzymes and other goodness that work together to deliver amazing benefits to your body.

Nutritionism also divides the world into good and evil, demonising certain nutrients while enshrining others. This would kind of make sense if the list of ‘good’ guys and ‘bad’ guys weren’t forever changing on us. Remember the days when protein was considered ‘bad’ and carbohydrates were ‘good’? Now it is the opposite. Thanks to Dr Atkins and his classmates, carbs are often wrongly accused of being evil. We may be clever enough to figure out that some carbs are bad for us, but we often forget that not all carbohydrates are created equal. The same goes for fat. The low-fat campaign began in the early 1980s and is just starting to fade out now. You know what else started around the early 1980s? The obesity epidemic and the rise of type-2 diabetes! Clearly, the science around these nutrition claims was not very sound. As soon as we were told to avoid fat at all costs, we began gorging on anything that was labelled as ‘low-fat’ and ‘fat-free’. Never mind the amount of sugar and refined carbohydrates that were taking its place and seeing us spiral into serious health decline.

Butter was another victim of the ‘low-fat’ campaign. Sure, butter is an animal fat and you should by no means use it as a condiment on everything, but it is a heck of a lot better than margarine. We now know that trans fats, as found in margarine, are lethal and responsible for many diseases. On the other hand, people have been successfully eating butter for around eight or 10 thousand years.

Nutritionist Cyndi O’Meara is another voice I respect whole-heartedly. She wrote the brilliant book, Changing Habits Changing Lives. What I love about Cyndi is that she prescribes whole foods, and does everything she can to warn us about the ramifications of the modernised food system.

“When we put 80 additives into a prepared meal (just read the ingredients on a packaged food), how could we possibly know the ramifications on what it does to our body. The mind boggles at the stupidity of the food, science and sickness industry,”writes Cyndi. “Don’t be part of the experiment. Realise that nurturing your body with real foods free from chemicals and additives is the best thing you can do for your health and nurturing.”

Nutritionism undermines our instincts. This modern, western style of eating has made us forget that we have things like culture, tradition and in-built common sense to tell us what we should and shouldn’t be eating. As Michael Pollan puts it, “People have eaten very well for thousands of years before they even knew what an antioxidant was, and they can do it again.”

What are we to do? Forget all of the lingo and stick to the basics. Eat foods that are as close to their natural state as possible and good health will follow. Weight loss will be a given. If it can sit in your pantry for years and not go bad, don’t eat it. If it contains ingredients that you can’t pronounce, don’t eat it. If you pick up something that your great-grandmother wouldn’t recognise as food, don’t eat it. It is that easy. By eating local, organic, fresh whole foods you can’t really go wrong. Your body is designed to eat food from the ground and if you feed it accordingly it will reward you by carrying you through a long, healthy and happy life.

What do you think about nutritionism? I’d love to hear your thoughts on the topic.

Read more here!

Managing Your Depression

Depression is different for every person.  Some of us are depressed and have always been this way.  There is no explanation of “why”.  Here is a blog post that may explain it.

For others depression is or was caused by certain events in their lives that voided each and every reason to get up out of bed and keep on living.

Then again there are others who say they are depressed and the main reason they are depressed or tell their friends that they are depressed is because they didn’t get want they wanted or they are just in need and search of attention.  Just my observation but I noticed people who struggle with severe depression don’t start a conversation with “I’m so depressed”.  I even want to go as far as saying that many people don’t really understand what depressions is, that feeling of utter void.

During my behavioral therapy I realized that I used to obsess about managing my life with schedules, lists, calendars etc.  During college every minute of my life was scheduled.  Between going to school full time, working full time and running long-distance there was no time to just sit around idle. I even had a reading log.  I would average a book every 2 weeks and as soon as I noticed that I was still reading the same book after three weeks I would obsess over it, stressing to finish.  After I finished college, my boyfriend at the time and I moved in together and I started working.  I still had my scheduled work life but I stop managing, planning, scheduling my personal life.  Happily I lived my idle life alongside the even more idle life of my boyfriend.
Get up – go to work – go home – sit in front of the tele – go to bed.  – Repeat

The Latin phrase “Cotidiana viles” did not apply but the SCARF Model and the Neuroscience did.  Then the boyfriend and I split up.  I became even more depended on my Dad for intellectual and philosophical input. We would talk for hours then he passed away. Then I put all my energy into my job then the company closed.  The job, the company, the boss, the co-workers had first replaced the boyfriend then my Dad, it ended up being my whole life.  The company closed everybody went their separate ways and I just stood there.  Again, the SCARF Model and the Emerging Neuroscience held true.  I just didn’t know about all of this back then maybe I would have done things differently.  I didn’t even know that I was tumbling down the rabbit hole at an accelerating rate.

These days I life my live without the former boyfriend but a new boyfriend on the side, (meaning we don’t live together) without tele and with many lists and schedules.  I’m not as obsessed about it as I used to be.  Although I’m juggling three jobs and maybe should obsess about it a little more however my work schedule is different every week.  I never know how much work I’ll have the following week sometimes I don’t even know if I have any work the next day.  The only thing I know is, when I wake up in the morning and my bra and panties are matching I’m going to have a good day.

Other then that I need to be ready for anything and everything.  There is no procrastinating.

I must say, it feels great getting things done, out of the way and checked of the list.  Having a nicely structured day, with everything going as planned, makes for a happy ending. What feels even better to get everything out of the way is driving home from work, realizing your gas-tank is almost empty so you stop by the gas station and fill it up.  The next morning you get up, your windows are full of ice and you think “wow I’m glad I filled the tank up last night, this could get me behind schedule if I still would have to get gas”.  Then you drive past the gas station and you notice gas went up 10cents over night and you think “WOW I’m one lucky girl”

My Feet

Maybe, this has happened to you as well.  You come across in image, a photo or a painting of some object and the way the object is presented is so cool you want to duplicate but you never manage to present the object in a way that you are satisfied with it.  Then you come across more photos and paintings of the same object and they are all so awesome but yours never turns out in a way that you like it and you frustrated.

It happened to me and the object was feet.

I did photos, sculptures painting you name it but I was never happy with the outcome until now.

Finally, now I can take this out of my Bucket List.

28 Ways to Stop Complicating Your Life

28 Ways to Stop Complicating Your Life
Great Post

Daily Health Boost

Today’s Inspiration: Marcandangel.com

“Lets all make our life a little bit more simple! This will create a clearer mind and can give you the feeling like you have bit more room to ‘breathe’. I think that unconsciously many people create complicated things because the mind simply loves to to that. Maybe this will help making your life a little bit more simple.”
~Sophie 

28 Ways to Stop Complicating Your Life

 

Simple

 

Life is not complicated.  We are complicated.  When we stop doing the wrong things and start doing the right things, life is simple.

So starting today…

  1. Stop berating yourself for being a work in progress. – Start embracing it!  Because being a work in progress doesn’t mean you’re not good enough today.  It means you want a better tomorrow, and you wish to love yourself completely, so you can live your life fully.  It means you’re determined to heal your…

View original post 1,542 more words

In 2012 I will…

This blog inspired me to write the list below.  Interesting I really thought I had my goals for 2012 all mapped out but if you think it’s mapped out in your head until you really write it all down you really don’t realized how fuzzy it all is.  I guess I really need to go back to the drawing board and clearly map out what I plan to accomplish in 2012.

Thanks Ann

In 2012 I will….quit smoking. (I’m down to two cigarettes a day and I’m having a hard time letting go of these last two)

Be more organized i.e. do it now not later.

Sort out my life and closets i.e. less is more.

Run a 5k.

Start taking dance classes again and participate in at least one show.

Read more books then last year.  I only read 22.

Paint and work on developing my own style.

Write a book (not really sure if I can pull that off)

Volunteer work.

Write monthly reviews and grant myself a wish if I completed everything which I had set out to do for that month.