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2 Killer Tips You Should Master When Setting Goals For The New Year

2 Killer Tips You Should Master When Setting Goals For The New Year

As another year is coming to its end, we couldn’t help but seeing the year to come as a chance for a new beginning, a blank slate on which we can write new stories, and hopefully, ones with happy endings. Sometimes, however, we are so desperate to start over, erase the past year, and reach some idealistic, out-of-our-reach goals, that we get frustrated and disappointed if we fail. We want to meet so many great, life-changing goals that we don’t stop to think what is really important. We only focus on the outcome that we believe will make us happy and fulfilled, but what is more important is the journey itself and what we learn about ourselves in the process.

Before setting goals, take a good look at what you’ve learned in the previous year

The most important thing we should all focus on is to work on ourselves, and to constantly ask ourselves how we can be better, happier people. Getting a bigger salary, buying a new car, or starting a romantic relationship may be good things, but may not make you as happy as you think. Before setting goals that you feel are necessary for making you a happier person, you need to look deep down and embrace what you have learned about yourself in the previous year, both positive and negative. You need to dig deep and see what you need to improve so as to achieve personal growth.

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Before setting your goals, you need to rethink whether you are making them for the right reasons. If you are unhappy at work, getting a bigger salary is not going to make you feel better in a longer run. You need to reflect on why you feel miserable at your job, and what you can do to change that. Only when you take a good look at situations that made you feel bad, you will know what aspects of your life you should change and only then you can set the right goals.

Cherish all the experiences, good and bad, and celebrate how far you’ve come

When you reflect on how far you’ve come, you can see what you are capable of, and what your strengths and weaknesses are. Realizing that makes it possible for you to see where you can improve and thus make new goals that you feel confident you will achieve.

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When stopping to think about the past year and all the experience you’ve had, it’s easy to focus on how you may have failed to meet the goals you planned. When you do that, however, you miss out on seeing the lessons these “failures” can teach. Failures make us learn something and realize what we can do to make our lives better. So, when you reflect on your journey, don’t run away from failures, rather look at them as something positive, as something that made you who you are now, something that made you stronger.

There were definitely situations thought the past year when you had to make a leap and step out of your comfort zone, so make sure to give yourself the credit you deserve. Reward yourself for being so brave to do things you wouldn’t dream of doing before since that’s a huge step forward in your life and should be celebrated.

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For the year to come, don’t base your goals on the negative emotions you have now, base them on the positive feelings you want to have when you achieve them. Above all, set yourself up for success! Don’t set some big goal you want be able to achieve and then feel bad – set smaller goals that will eventually lead to a bigger life change.  Once you check off your list one small goal at a time, you will gain a sense of completion. Crossing smaller items off the list promotes positive energy, and that in the end will help you to become a happier, better person.

Featured photo credit: https://pixabay.com/ via pixabay.com

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Ana Erkic

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Last Updated on October 15, 2018

Why Am I So Tired? 10 Reasons You’re Extremely Tired And How to Fix It

Why Am I So Tired? 10 Reasons You’re Extremely Tired And How to Fix It

“Why am I so tired?” is a question that people ask themselves pretty frequently. Everyone gets tired at one point or another, particularly after something like an illness, a long night up with a sick child, or a busy week at work. When tiredness is persistent, however — when you feel tired as soon as you wake up in morning or when sleep doesn’t seem to help, no matter how much rest you get— it may often indicate a deeper, underlying problem.

While there are a lot of possible reasons for tiredness, here’re some of the most common causes of fatigue:

1. Dehydration

If you want to boost your energy levels, first check whether you are dehydrated. The human brain is 85% water, and needs to maintain this level in order to perform its essential functions.

If you fail to drink enough water, the brain extracts fluids from your blood to compensate for the deficit. As a result, the oxygen levels in your blood drop, reducing the amount of energising oxygen available to your organs and tissues. Fatigue and sleepiness set in rapidly, leaving you more vulnerable to the 2 pm post-lunch crash that many of us experience.

You cannot cure this crash with caffeine – the only long-term, effective solution is to drink hydrating fluids throughout the day.

2. Lack Of Exercise

A workout will surely leave you feeling even more tired, right? Wrong! As counterintuitive as it may sound, physical activities have an energizing effect. Moving your body releases endorphins, increases your heart rate, and boosts your concentration.

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Try to fit in at least 30 minutes of medium-intensity exercise every day. It’s easiest if you can make this part of our everyday routine, either as soon as you wake up or right after work.

3. A Poor Diet

The food you eat has a direct impact on sleep quality and the amount of rest you get every night. For maximum energy, stick to protein, slow-release carbohydrates, and a moderate amount of healthy (unsaturated) fats. The majority of your food should be plant-based, high in fiber, and low in sugar. These choices will prevent blood sugar fluctuations, which can leave you feeling exhausted.

An easy way to make sure you stick to a good diet is through meal preparation. It’s easy to just get take-out when you’re tired after work, but if you have a meal ready for you in the fridge, you’ll be less tempted by pizza or cheese.

Find out more about healthy meal prep here: 10 Meal Planning Apps You Need To Have To Get Healthier Easily

4. Skipping Breakfast

Physician Dr. Nerina Ramlakhan advises that eating breakfast is key to maintaining a good level of energy throughout the day. When you eat breakfast, you are sending calming signals to the areas of the brain responsible for avoiding danger, along with those that instruct the body to conserve as much energy as possible.

Ingesting food signals to your brain that there is enough food available to ensure our survival. This encourages it to stay relaxed, which in turn, promotes restful sleep.

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Some great ideas for a healthy, filling, and make-ahead breakfasts include overnight oats, smoothies, and freezer-friendly breakfast burritos.

Or if meal-prepping isn’t your think, stock up on easy but healthy breakfast foods like multigrain cereal, yogurt, and fruit: 20 Healthy Breakfast Choices That Will Save You Time

5. Poor Quality Of Sleep

We all know that it’s important to wind down a couple of hours before bed. But did you know that it’s what you do throughout the day that promotes good-quality sleep? It’s not just about the number of hours you sleep, but how restful and deep that sleep is.

TO feel rested, try to regulate your everyday routine to make your sleep deeper and better. Get up at a regular time in the morning to ensure that you get regular sunlight.

Eat nutritious foods in moderate amounts, and make sure you stay hydrated. Go to bed at the same time. And before bedtime, avoid screens that can give off harmful blue light and also keep you stimulated when you need to prepare for a restful night.

Read more about how to develop a routine that will get you better sleep: Poor Sleep Quality Comes from All the Things You Do Since Morning

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6. Sleep Apnea (A Person’s Airways Get Blocked off While They Are Asleep)

Sleep apnea is a common sleep disorder where a person’s airways get blocked off while they are asleep, causing their oxygen levels to drop while they are asleep. This often causes people to stop breathing at night and then to jerk themselves awake (this can happen over 30 times an hour).

Because of this, people with sleep apnea can feel short of breath and have low energy levels. Mouthpieces and other devices to aid in breathing as well as the use of a special breathing machine to keep oxygen levels in a safe zone.

If you feel tired all the time and think you might have sleep apnea, consulting with a doctor is important. Do a sleep study, as this can often reveal if there is an underlying problem causing your tiredness — and once a diagnosis is made, treatment to help you get your energy back begins.

7. Depression

Depression is the most common mental health disorder in the United States (and in many other countries of the world as well). It is marked by persistent feelings of sadness or unhappiness but has physical symptoms, too. Apart from fatigue, people may also experience changes in sleeping and eating habits and difficulty concentrating.

Treatment can often center on anti-depressants, counselling and lifestyle changes like stress management to help manage this condition. You can take a look at these 15 Ways To Overcome Depression And Sadness.

Many people also benefit from activities like yoga and meditation, which help regulate both the body and mind.

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8. Hypothyroidism

If a person has hypothyroidism, their thyroid gland does not produce adequate levels of these important hormones— and the result can be a persistent and unrelenting fatigue, even if someone is getting enough sleep. Other common symptoms of this disorder include mood swings, weight gain and feeling cold all the time.

Fortunately, simple blood work can reveal if there is a problem and it can be treated with artificial thyroid hormone pills like Synthroid. Check here for signs of having a thyroid problem. If you suspect that you might have hypothyroidism, talk to your doctor.

9. Anemia

People with anemia are not able to make enough red blood cells to transport oxygen throughout the their bodies. This is often due to a lack of nutrients like iron or B-12 and can be caused by problems such as heavy periods, bleeding in the digestive tract or pregnancy (due to the increased demands of the growing baby).

However, in most cases, this can be resolved with treatments like changes in diet, iron supplements or B-12 shots.

While here are some drinks you can try to relieve symptoms of Anemia, it’s best to do a blood test and consult your doctor in case of any hidden medical conditions.

10. Cancer

While you shouldn’t be freaking out about cancer just because you are tired, it is a fact that fatigue is one of the symptoms of cancer. Other common symptoms can include unexplained weight loss and the presence of palpable lumps or growths. This disease is marked by the abnormal and uncontrolled growth of cells that can do damage to surround tissues and possibly spread to other parts of the body.

Diagnosis is usually by biopsy and treatment often focusses on radiation, chemotherapy or surgery— and generally when a diagnosis is made early, the outcomes for the patient are better.

Featured photo credit: Lily Banse via unsplash.com

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