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5 Reasons Your New Years Resolution is Destined to Fail

5 Reasons Your New Years Resolution is Destined to Fail

It’s that time of the year again, and you’re scribbling down potential New Years resolutions on a cocktail napkin at your company’s holiday party.

You’re excited for the change: you can just see yourself in that bikini/car/house/condo in Fiji. What better time to finally hammer down on your goals than New Years?

It’s a definite and concrete point in time for change, and although you know the date is arbitrary, it just feels different—2012 will roll over to 2013, which might as well be a new decade as far as you’re concerned, and you’re going to party it up on December 31st so that you can have one last smoke or chocolate cake before the new you emerges on January 1st.

This all sounds great in theory, but unfortunately, it’s likely that you’ve already failed before you even began. Here are five reasons why your New Year’s resolution was destined to fail right from the start.

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1. You’re Not Emotionally Invested in Your Resolution

When you say that you want to do something but you don’t feel it down in your bones, then you’re setting yourself up for failure.To succeed, you need to want something so much that you’re willing to do almost anything to achieve it.

With all change, there comes a time when the going is going to get tough, and if you don’t have enough emotional intensity behind your resolution, your resolve will easily wear down. When that happens, it’s only a matter of time until your new resolution is but a distant memory.

2. You’re Not Willing To Raise Your Standards

Some people get up every day at 5AM and go running. Others exercise every day after work, and there are those who make it to the gym 3 or 4 times a week. All of these people have different standards for the dedication they give to their health and body.

The state of anything in your life is a direct reflection of the standards you hold yourself to: anyone can literally see your standards by looking at your body—whether you smoke, have ambition, work out, etc.

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If you want to quit smoking, then you have to hold your health at a higher standard. If you want to lose weight, you have to hold the appearance of your body at a higher standard, and you must hold to this standard with everything you have.

3. You’re Refuse To Burn Your Boats

If you decide that you want to stop smoking, but you keep ashtrays in your house (just in case), you’re not willing to burn your boats—your whole heart isn’t into the attempt, and you’re going to fail the first time your willpower is challenged. If you really want to resolve to do something, put yourself in a situation where you can’t go back at all, or at least not without great difficulty.

Burn your boats and believe that you’re going to find a way or make a way to stick to this.

4. You Don’t Have Strong Enough Reasons To Stick With Your Resolution

Internal motivations are always stronger than external motivations, and internal motivations that are backed by a strong emotional desire are always stronger than internal motivations backed by a weak emotional desire.

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Make sure that your reasons aren’t external, and that they align with your values and beliefs. Then, back those reasons with strong emotions to increase your chances of success. If doing so just isn’t possible, maybe this particular resolution isn’t what you truly want.

5. You’re Married To The Belief of Who You Are Now

Do you find yourself saying to people, “that’s just who I am” whenever you talk about a weakness of yours? Maybe you’ve always been “big-boned” or “temperamental” or “distracted”. You may wish to resolve to be more organized, but you believe that you’re a “naturally disorganized” person.

You can’t resolve to make a chance that goes against your beliefs about your “self”: those beliefs are limitations, and you haven’t believed in them since birth. You can either choose to believe something else, or choose to hold on to that belief. If you choose the latter, don’t try to make a resolution that contradicts it since you will inevitably fail.

Rethink Your Resolutions

Now, how resolute are you really? Take a look at your resolutions and find where your weak spots are—be honest and true to yourself.

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If you really want change, make sure you don’t fall into the trap of only wishing for something. It’s true that when you fail, you won’t be disappointed, but it also means that you’ll never make progress. Progress is growth and growth is life, so aim for some personal growth this year and make 2012 the best year yet.

Featured photo credit:  Fortune teller with her crystal ball via Shutterstock

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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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