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Revitalize Your New Year’s Wellness Goals

Revitalize Your New Year’s Wellness Goals

At the end of December, I graduated from college and could not have been more excited to have more “time” on my hands. I could finally make it to the gym, have time to make dinner every night, and take better general care of myself.

Reality hit me hard very quickly.

I may not have been taking 18 credits and working full time, but I now had two jobs plus being a mama (so that makes three). Time is still not on my side, so my new year’s goals, admittedly, have suffered. These goals, like for many people, reside in the health and wellness sphere. Juggling all of that while making sure that I am eating healthy enough to get all the micronutrients needed for a healthy lifestyle is an endeavor in itself.

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By this time of year, most people have lost the enthusiasm they had when they were with friends counting down the seconds to ring in the new year. It’s only natural.

Setting new year’s goals we can keep is difficult. We get back into the swing of everyday life and self care falls to the wayside. In addition to other tips out there on the web — like asking specific questions to define your goals — here are my tips to help resurface the commitment to yourself that you had at the beginning of the year. They take a bit of a different perspective than the usual “Just do it” standards that have become common to give you that extra motivation.

Make a Vision Board

If you are a visual person, vision boards are perfect for you and the effort it takes to create the board will resonate with you for a while. If you have any old magazines, newspapers, even books you’d be willing to take apart lying around, sift through them and cut out pictures and quotes that reflect the goal you are attempting to achieve and create a collage with them. Not only is this very creative but it is a successful form of motivation.

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Write it Out

For those of us who are typically detail-oriented, nothing gets done without a plan set in place. Sit down and create a plan of attack. How are you going to achieve this goal? What are you going to do daily to make sure that it is achieved? Spell out the what, when, where, why, and how of it all.

Then print it out and put it somewhere you will see it daily. Also add the details and times, if this applies, to your calendars.

For me, that means my Google calendar that sends me notifications and my physical calendar at home. Constant reminders are key. Set notifications to be sent to you daily or weekly while at work or once you get off during those times when you know you’re going to be craving a cigarette or want to stop at that fast food restaurant on the way home.

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Try the Buddy System

There’s nothing quite like someone you know in your ear reminding you how badly you want and deserve to achieve this goal. Even something as simple as a call every two weeks within the buddy system is shown to increase the likelihood of staying on track by 78%.

Most of us know someone who is right there with us and feeling a little discouraged, so why not buddy up? There are also countless support groups at gyms, and tons of message boards and forums online with people right there with you attempting to quit a bad habit or focus on healthier living.

Keep it Positive

Write positive, helpful notes to yourself. Yup, I said it: notes to yourself. It sounds silly but it is effective and helpful.

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Take sticky notes and write out reasons why this new goal is important to you and place them in places that you will see every day. They could be as simple as stating the actual goal and placing them in places you see daily or could be things like, “because I want to be able to keep up with the kids,” placed on the refrigerator door or, “Summertime in my little yellow polkadot bikini!” on your bathroom mirror.

Place them in places that you see every day — your car visor, bedside table, a note in your wallet, on the cupboards. Remember to keep them positive. Who doesn’t love a little extra motivation? Make a few of them affirmations as well, like “Because I am worth it,” or “Yellow looks great on me,” or simply, “I am remarkable and I deserve the best.”

Conclusion

You are remarkable and you do deserve the best — even though we all sometimes forget it because life becomes too busy. In the crazy connected world we live in, everything moves so quickly and seems so urgent that there seems to be no time for self care. In reality, this thinking is very backwards. Without proper health and wellness, your mind and body are operating on less-than-excellent conditions, leaving you fatigued and, in some cases, depressed. Time to return to your earlier new year’s enthusiasm and revitalize those wellness goals with determination, support, and a positive attitude.

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Last Updated on June 13, 2019

5 Fixes For Common Sleep Issues All Couples Deal With

5 Fixes For Common Sleep Issues All Couples Deal With

Sleeping next to your partner can be a satisfying experience and is typically seen as the mark of a stable, healthy home life. However, many more people struggle to share a bed with their partner than typically let on. Sleeping beside someone can decrease your sleep quality which negatively affects your life. Maybe you are light sleepers and you wake each other up throughout the night. Maybe one has a loud snoring habit that’s keeping the other awake. Maybe one is always crawling into bed in the early hours of the morning while the other likes to go to bed at 10 p.m.

You don’t have to feel ashamed of finding it difficult to sleep with your partner and you also don’t have to give up entirely on it. Common problems can be addressed with simple solutions such as an additional pillow. Here are five fixes for common sleep issues that couples deal with.

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1. Use a bigger mattress to sleep through movement

It can be difficult to sleep through your partner’s tossing and turning all night, particularly if they have to get in and out of bed. Waking up multiple times in one night can leave you frustrated and exhausted. The solution may be a switch to a bigger mattress or a mattress that minimizes movement.

Look for a mattress that allows enough space so that your partner can move around without impacting you or consider a mattress made for two sleepers like the Sleep Number bed.[1] This bed allows each person to choose their own firmness level. It also minimizes any disturbances their partner might feel. A foam mattress like the kind featured in advertisements where someone jumps on a bed with an unspilled glass of wine will help minimize the impact of your partner’s movements.[2]

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2. Communicate about scheduling conflicts

If one of you is a night owl and the other an early riser, bedtime can become a source of conflict. It’s hard for a light sleeper to be jostled by their partner coming to bed four hours after them. Talk to your partner about negotiating some compromises. If you’re finding it difficult to agree on a bedtime, negotiate with your partner. Don’t come to bed before or after a certain time, giving the early bird a chance to fully fall asleep before the other comes in. Consider giving the night owl an eye mask to allow them to stay in bed while their partner gets up to start the day.

3. Don’t bring your technology to bed

If one partner likes bringing devices to bed and the other partner doesn’t, there’s very little compromise to be found. Science is pretty unanimous on the fact that screens can cause harm to a healthy sleeper. Both partners should agree on a time to keep technology out of the bedroom or turn screens off. This will prevent both partners from having their sleep interrupted and can help you power down after a long day.

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4. White noise and changing positions can silence snoring

A snoring partner can be one of the most difficult things to sleep through. Snoring tends to be position-specific so many doctors recommend switching positions to stop the snoring. Rather than sleeping on your back doctors recommend turning onto your side. Changing positions can cut down on noise and breathing difficulties for any snorer. Using a white noise fan, or sound machine can also help soften the impact of loud snoring and keep both partners undisturbed.

5. Use two blankets if one’s a blanket hog

If you’ve got a blanket hog in your bed don’t fight it, get another blanket. This solution fixes any issues between two partners and their comforter. There’s no rule that you have to sleep under the same blanket. Separate covers can also cut down on tossing and turning making it a multi-useful adaptation.

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Rather than giving up entirely on sharing a bed with your partner, try one of these techniques to improve your sleeping habits. Sleeping in separate beds can be a normal part of a healthy home life, but compromise can go a long way toward creating harmony in a shared bed.

Featured photo credit: Becca Tapert via unsplash.com

Reference

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