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New Year Resolution Solution: The 6 A’s of Change

New Year Resolution Solution: The 6 A’s of Change

With the New Year in full effect, many of us are focusing on keeping our New Year’s Resolution(s).

It seems that everyone has changes they want or need to make with the commencement of the new year. Historically, New Year resolutions were said to be made for things such as paying off debts owed, returning things borrowed, or righting perceived wrongs.

In today’s age, many of us continue to set goals for ourselves at the start of each new year. Some of us choose to set specific goals such as losing a certain amount of weight by a certain date or decreasing the amount of carbonated drinks we intake.

While others choose more general, less specific goals such as be more organized, be healthier, or manage time better.

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Whatever your goals or New Year’s resolutions are, there almost always seems to be the assumption that we won’t keep our New Year’s resolutions by the end of the year. Most of the changes we wish to make are positive habits we hope to incorporate and establish in our everyday lives. Your belief that these goals are not attainable may actually be influencing your ability to make a change.

Our problem is that we tend to focus on the obstacles that may be placed in front of us that can prevent or hinder our goal attainment rather than focusing on the actual process towards attaining those resolutions. Some models like the Stages of Change Model, also known as the Transtheoretical Model, are great guides to assist with understanding our levels of change.

So, how do we ensure we meet our goals and resolutions before another ball drops (literally and figuratively)? I’d like to provide you with what I like to call the New Year resolution solution! Let’s tackle our 2017 goals with …

The Six A’s of Change!

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1. Awareness

As the old saying goes, the first step towards change is admitting that change is necessary. Being aware and acknowledging that change is needed is the first step towards tackling a goal. It takes strength to understand that change is needed. Believe it or not, some people don’t realize when change is needed. This change can be external while others can be internal. It truly takes a sense of mindfulness to become aware that change is warranted. Mindfulness practice can be beneficial establishing awareness towards needed changes in your life. If you are at this step, give yourself a pat on the back! You are one step closer towards your goal.

2. Assessment

If there is something in your life you wish to change on a permanent basis, it may be helpful to attempt to understand the origin.

For example: let’s say you have a certain behavior you wish to change. Assessing where the behavior may stem from can be beneficial to your goal attainment. Sometimes, establishing an origin is difficult and/or impossible to achieve and that is ok, but it doesn’t hurt to try.

The key is to attempt to assess the origin. Sometimes the root of the problem or not knowing the root can hinder growth or progression towards goal attainment. In theraputic practice, this is known as a psychodynamic approach. If you are able to find an origin or contributor of behavior, it’s important not to identify origin of behavior as an excuse but to better understand where that behavior comes from so you can begin to work on tackling the behavior and the origin to assist with permanent results.

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Another part of the assessment stage is to understand and assess your why! Why do you want or need this change? Determining your why will assist in keep you motivated towards change.

3. Accountability

Stay accountable! One way to keep yourself accountable towards your resolutions and goals are to write them down. Write your goals down some place you can see them every day. I like to carry around a notebook that are designated towards my catergorized goals. My goals range from financial goals, personal goals, and business related goals. Each month I re-assess my goals to ensure that the goals I made in January of a new year don’t end up transfering over into other months or worse, years!

Another way to hold yourself accountable is to tell someone. Your close friends and family can’t hold you accountable towards your goals if you don’t tell them. Having a supportive environment is helpful when attempting to make change.

4. Activation

In the activation step you are taking action. Activate measurable actions towards change.

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For example, your New Year’s resolution may be to “be more organized in the mornings.” Some action steps you may activate include going to bed earlier, making the bed in the morning, and planning and prepping meals or outfits before bed.

The activation stage should feel like homework. This is a cognitive behavioral approach in which you implement or activate measurable steps towards change. These are all measurable action steps that you can activate to establish adequate change in habits that will ultimately assist with your goal attainment.

5. Analyze

Once you have activated measurable goals the next step is to analyze. Is everything in your activation step assisting with attaining your ultimate goal: “to be more organized in the mornings”?

If you ask any business owner or entreprenuer, analyzing results and outcome measures is key towards success. If you don’t assess analytics within your own goals it will be difficult to determine if adequate change has actually been made. Ask yourself, are there some additional action steps that need to be activated in order to truly attain change? Am I being held accountable? Could I be doing more?

6. Attain

Lastly, attain! Ensure that you are not only obtaining the necessary activation steps but that you have attained your initial goal successfully. If you need to go back to step 5, that is ok. In this step, you have established adequate change and are sure that you have attained your goal(s).

So, there you have it, The 6 A’s of Change: Awareness, Assessment, Accountablity, Activation, Analyze, and Attain! Don’t be afraid of change! There is often a negative connotation that comes with the thought of change. However, change is truly the only thing in this world that remains constant. Let’s make 2017 the year we actually keep our New Year resolutions. Always remember, “Change begins in your mind.”

More by this author

Iris Mendez

Certfied Wellness Coach & Mental Health Professional

New Year Resolution Solution: The 6 A’s of Change

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Last Updated on June 6, 2019

Science Says Silence Is Much More Important To Our Brains Than We Think

Science Says Silence Is Much More Important To Our Brains Than We Think

In 2011, the Finnish Tourist Board ran a campaign that used silence as a marketing ‘product’. They sought to entice people to visit Finland and experience the beauty of this silent land. They released a series of photographs of single figures in the nature and used the slogan “Silence, Please”. A tag line was added by Simon Anholt, an international country branding consultant, “No talking, but action.”

Eva Kiviranta the manager of the social media for VisitFinland.com said: “We decided, instead of saying that it’s really empty and really quiet and nobody is talking about anything here, let’s embrace it and make it a good thing”.

Finland may be on to something very big. You could be seeing the very beginnings of using silence as a selling point as silence may be becoming more and more attractive. As the world around becomes increasingly loud and cluttered you may find yourself seeking out the reprieve that silent places and silence have to offer. This may be a wise move as studies are showing that silence is much more important to your brains than you might think.

Regenerated brain cells may be just a matter of silence.

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     A 2013 study on mice published in the journal Brain, Structure and Function used differed types of noise and silence and monitored the effect the sound and silence had on the brains of the mice.[1] The silence was intended to be the control in the study but what they found was surprising. The scientists discovered that when the mice were exposed to two hours of silence per day they developed new cells in the hippocampus. The hippocampus is a region of the brain associated with memory, emotion and learning.

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    The growth of new cells in the brain does not necessarily translate to tangible health benefits. However, in this instance, researcher Imke Kirste says that the cells appeared to become functioning neurons.

    “We saw that silence is really helping the new generated cells to differentiate into neurons, and integrate into the system.”

    In this sense silence can quite literally grow your brain.

    The brain is actively internalizing and evaluating information during silence

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      A 2001 study defined a “default mode” of brain function that showed that even when the brain was “resting” it was perpetually active internalizing and evaluating information.

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      Follow-up research found that the default mode is also used during the process of self-reflection. In 2013, in Frontiers in Human Neuroscience, Joseph Moran et al. wrote, the brain’s default mode network “is observed most closely during the psychological task of reflecting on one’s personalities and characteristics (self-reflection), rather than during self-recognition, thinking of the self-concept, or thinking about self-esteem, for example.

      “When the brain rests it is able to integrate internal and external information into “a conscious workspace,” said Moran and colleagues.

      When you are not distracted by noise or goal-orientated tasks, there appears to be a quiet time that allows your conscious workspace to process things. During these periods of silence, your brain has the freedom it needs to discover its place in your internal and external world.

      The default mode helps you think about profound things in an imaginative way.

      As Herman Melville once wrote,[2]

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      “All profound things and emotions of things are preceded and attended by silence.”

      Silence relieves stress and tension.

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        It has been found that noise can have a pronounced physical effect on our brains resulting in elevated levels of stress hormones. The sound waves reach the brain as electrical signals via the ear. The body reacts to these signals even if it is sleeping. It is thought that the amygdalae (located in the temporal lobes of the brain) which is associated with memory formation and emotion is activated and this causes a release of stress hormones. If you live in a consistently noisy environment that you are likely to experience chronically elevated levels of stress hormones.

        A study that was published in 2002 in Psychological Science (Vol. 13, No. 9) examined the effects that the relocation of Munich’s airport had on children’s health and cognition. Gary W. Evans, a professor of human ecology at Cornell University notes that children who are exposed to noise develop a stress response that causes them to ignore the noise. What is of interest is that these children not only ignored harmful stimuli they also ignored stimuli that they should be paying attention to such as speech. 

        “This study is among the strongest, probably the most definitive proof that noise – even at levels that do not produce any hearing damage – causes stress and is harmful to humans,” Evans says.[3]

        Silence seems to have the opposite effect of the brain to noise. While noise may cause stress and tension silence releases tension in the brain and body. A study published in the journal Heart discovered that two minutes of silence can prove to be even more relaxing than listening to “relaxing” music. They based these findings of changes they noticed in blood pressure and blood circulation in the brain.[4]

        Silence replenishes our cognitive resources.

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          The effect that noise pollution can have on cognitive task performance has been extensively studied. It has been found that noise harms task performance at work and school. It can also be the cause of decreased motivation and an increase in error making.  The cognitive functions most strongly affected by noise are reading attention, memory and problem solving.

          Studies have also concluded that children exposed to households or classrooms near airplane flight paths, railways or highways have lower reading scores and are slower in their development of cognitive and language skills.

          But it is not all bad news. It is possible for the brain to restore its finite cognitive resources. According to the attention restoration theory when you are in an environment with lower levels of sensory input the brain can ‘recover’ some of its cognitive abilities. In silence the brain is able to let down its sensory guard and restore some of what has been ‘lost’ through excess noise.[5]

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          Summation

          Traveling to Finland may just well be on your list of things to do. There you may find the silence you need to help your brain. Or, if Finland is a bit out of reach for now, you could simply take a quiet walk in a peaceful place in your neighborhood. This might prove to do you and your brain a world of good.

          Featured photo credit: Angelina Litvin via unsplash.com

          Reference

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