Advertising
Advertising

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.

Advertising

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!

Advertising

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.

Advertising

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.

Advertising

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

Trending in Brain

1 How to Improve Your Brain Memory Naturally: Foods to Eat And Skip 2 Do Memory Supplements Work? 10 Supplements to Boost Brain Power 3 How to Improve Your Memory: 7 Natural (And Highly Effective) Ways 4 10 Best Brain Power Supplements That Will Supercharge Your Mind 5 Science Says Silence Is Much More Important To Our Brains Than We Think

Read Next

Advertising
Advertising
Advertising

Last Updated on August 8, 2019

How to Improve Your Brain Memory Naturally: Foods to Eat And Skip

How to Improve Your Brain Memory Naturally: Foods to Eat And Skip

Staying focused and maintaining high performance in a hectic work rhythm leads to stress and mental exhaustion. So how to improve brain memory naturally?

The good news is that the negative effects of increased cognitive efforts can be prevented: brain foods, combined with healthy sleep regime and exercise, improve memory, concentration, and intellect.

What’s more, cutting many foods that we consider “generally harmful” out of the diet improves brain function and reduces brain health risks.

How does food improve brain health? Research proves that specific elements contained in the food positively influence molecular systems and support cognitive function.[1] Here’s how:

  • Amino acids support neurotransmitters, endogenous chemicals that transmit signals between nerve cells. This helps keep the brain sharp.
  • Glucose is the main source of energy for human brain. Almost all energy that the brain consumes is derived from glucose.
  • Fatty acids strengthen nerve cells. They bring essential nutrients into brain cells and keep harmful toxins out.
  • Antioxidants protect brain cells by inhibiting oxidization, reducing its negative effects, and removing oxidizing agents from the body.

Knowing what substances are good for brain health, it’s easier to choose a diet that improves memory, maintains brain health and protects it from damage factors. Many foods are known to have positive effects on cognitive health, so anyone can choose their favorite ones to include in their daily diet.

10 Foods That Improve Your Brain

1. Nuts and Seeds

Nuts, such as walnuts and almonds, contain fatty Omega-3 acids that the brain needs for its healthy function, and antioxidant vitamin E that protects nerve cells and reduces brain health risks.

Whole grain, beans, and seeds – sunflower, pumpkin and others – are also a great source of amino acids and zinc that improve memory and contribute mental clarity.

Nutritionists recommend consuming nuts and seeds as a healthy snack – a handful of them is enough to satisfy midday hunger and to cover your daily requirement of brain-supporting substances.

2. Salmon and Other Fatty Fish

Salmon is another source of omega-3 fatty acids that maintain brain health. Essential fatty acids contained in fatty fish, such as tuna, herring and sardines, have a protective effect on brain in the aging process by reducing the risk of developing Alzheimer’s disease.

In a shorter-term perspective, they show positive effects on cognitive-behavioral health: they significantly reduce the risk and the symptoms of depression, ADHD, and anxiety.

Advertising

3. Dark Green Vegetables

Rich in antioxidants and vitamin C, green leafy vegetables are known for their positive effects on general well-being and sharpness of mind.

Additionally, such veggies as broccoli, avocado, or kale are powerful cancer fighters. They contain vitamin K that fights lack of concentration, prevents Alzheimer’s disease, and works as an anti-aging substance.

Spinach, kale, and chard also contain brain-boosting vitamins B and iron that helps transfer oxygen to the brain.

4. Dark Chocolate

We often assume that healthy food is not tasty and our favorite sweets are unhealthy, but that’s not quite true.

Combining the useful with the pleasant is possible when it comes to chocolate – and the darker the better: the best choice is 70% cocoa and more. Dark chocolate is rich in flavonoids that stimulate blood flow to the brain, and such elements as iron, manganese, copper, and magnesium that boost energy and support many body functions.

Consuming cocoa improves cognitive function , reduces stress, and protects mental health.

5. Tomatoes

Tomatoes are packed with carotenoids that safeguard fat in the body. As brain is mainly made of fat, this function is especially important for it.

Tomatoes are a great source of two carotenoid types: lycopene and beta-carotene. They are powerful antioxidants that protect brain cells from free-radical damage, regulate cell growth, have anti-aging effects, and improve memory.

6. Eggs

Many of us mostly consume eggs as a source of proteins, but they have much more value for our health. They contain choline that regulates enzymes essential for mental health.

Eggs are a safe way to consume cholesterol that strengthens brain cells and structures. Apart from that, eggs are packed with antioxidants and healthy fats that nurture and protect the brain.

Advertising

7. Berries

Berries are a great source of vitamins that help our body function properly. They contain vitamins C and K, antioxidants, fiber, and many other important nutrients.

Dark berries, such as blackberries, blueberries, and cherries, are a source of flavonoids that improve brain health and boost memory.

And while fresh berries are usually a seasonal treat, dried and frozen ones are also rich in healthy nutrients and can be consumed throughout the entire year.

8.Green tea

Green tea has been being used as a medicine throughout the centuries.[2] The list of its benefits for health and well-being is very long – but we’ll focus here on its positive effects on brain. It is extremely rich in antioxidants that protect brain from harmful free radicals and reduce the risk of cancer.

In 1494, Japanese scientists identified in green tea an amino acid called L-theanine. It promotes relaxation and facilitates sleep, helping maintain concentration, regulating emotions, and boosting cognitive abilities.

9. Sage and rosemary

Adding these herbs to your favorite dishes not only improves the taste, but also sharpen the mind, alleviate fatigue, and increase mental clarity.

These herbs contain over 40 active compounds that benefit brain health and enhance cognitive activity. They promote focus, concentration, and calmness, which is essential for alertness and long-term memory.[3]

10. Red wine

While high levels of alcohol are destructive for overall well-being and for brain health in particular, small amounts of red wine are refreshing and vivifying for brain.

Studies have shown that red wine, alongside with it relaxing effect, also improves the brain’s ability to remove harmful toxins by regulating the glymphatic system, reduces the risk of inflammation, and improves cognitive abilities and motor skills.[4]

5 Foods That Harm the Brain

We’ve figured out what food is healthy – but knowing what is to avoid is also essential for maintaining brain health, good memory and sharp focus. Here’s a list of the most harmful foods that impair memory, impact mood, and increase health risks:

Advertising

1. Sugary Foods and Beverages

Studies prove that higher sugar levels in the blood not only result in excessive body weight and increase the risk of diabetes – they also expose you to the risk of dementia.[5] That’s why rep lacing sugary drinks and foods with healthier products is essential.

Consider consuming unsweetened tea, water, vegetable juice, and unsweetened dairy products instead.

2. Trans Fats

Trans fats, or unsaturated fatty acids, in small amounts occur in natural and healthy products, such as dairy and meat, where they’re are not a major concern. Much more harmful are industrially produced ones, which are used in snacks, packaged baked goods, and fast food.

As there’s a relation between the intake of trans fats and the risk of Alzheimer’s disease, World Health Organization introduced a guide to eliminate trans fats from the global food supply.

3. Refined Carbohydrates

Refined carbs include sugar and highly-processed grains – for example, white flour. Due to their high glycemic index (GI), they are considered harmful to brain: foods high in GI impair memory in both children and adults, increase inflammation risks and can cause degenerative diseases.

A healthy alternative is whole-grain foods, vegetables, and fruits.

4. Aspartame

A thing that is considered “better than sugar”, but in fact is not better at all. It is efficient for losing weight because it has zero calories, but its components – phenylalanine, methanol, and aspartic acid – have negative effects on cognitive abilities, mood, and alertness.

A healthy choice recommended by experts is reducing the amount of sugar and artificial sweeteners in your diet, or cutting them out altogether.

5. Alcohol

While experts mention positive effects of moderate amounts of red wine on brain health, the excessive consumption of alcohol can cause severe problems that everyone needs to be aware of.

Reduction in brain volume, metabolic problems, disruption of neurotransmitters are the most frequent negative effects. They cause memory loss, behavior disorders, and long-term brain damage.

Advertising

Keep alcohol consumption moderate, or avoid it at all, especially if you already have any health risks.

Bonus Advice…

Just eating healthy food sometimes is obviously not enough for improving cognitive performance in the long-term perspective. The key to achieving the best result is getting healthy nutrients consistently. That’s why carefully balancing your daily meal is essential for staying focused and productive.

Here’s some advice on what foods you can choose for your daily diet to boost your memory, concentration, and brain health:

Breakfast

A full and healthy breakfast is an efficient way to start your day productively – so never skip it!

Oatmeal, berry smoothies, and eggs are traditional breakfast meals, and they are a great source of memory-boosting nutrients.

Lunch

It’s sometimes tempting to opt for fast food or packaged baked goods, but stay away from them if you want to stay healthy and energized.

Sandwiches and salads with fish, green leafy vegetables, whole grain and chicken are a great choice for a light and healthy lunch.

Dinner

Again, don’t turn fast food into a habit – such options as seafood and fish, salads with tomatoes and green vegetables, kale, and whole-grain products energize your body and are a better choice for brain health and overall well-being.

Snacks and Desserts

Cookies and candies are a popular (and not really healthy) option for a snack or a dessert. Instead, try choosing healthier meals for your snack. Walnuts or almonds, fresh fruit or berries (depending on the season), or fruit and nut mix give a powerful energy boost.

And don’t forget that dark chocolate is also a healthy choice for a dessert!

The Bottom Line

Improving and maintaining memory, focus and cognitive abilities is crucial for a full and active life. Choosing healthy foods and avoiding unhealthy ones helps support brain health in both short-term and long-term perspective. Keep your diet consistent, and combine good food habits with exercise, healthy sleep regime and reasonable work-life balance to achieve best results.

Featured photo credit: Thomas Evans via unsplash.com

Reference

Read Next