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6 Steps to Making Effective New Year Resolutions

6 Steps to Making Effective New Year Resolutions

There’s just something about the short, cold days of winter, the long hours spent indoors and the overindulgence in rich foods over the holidays that inspires us to make changes at the beginning of the New Year. As the New Year brings the opportunity for change, it also brings the occasion for reflection of the personal, professional or physical circumstances in our life we’d like to change, and a reflection on how we created the circumstances we seek to improve in the first place. The areas that most people resolve to change as the New Year dawns include money, sleep, exercise, food, health, personal organization, and relationships.

Balance in all areas of our life is often a goal we aspire to, and since the holidays are often about imbalance—as we rush from one activity to another—the New Year seems like a natural time to reconnect with our mind and spirit to find the personal practices that will support our goal of renewal, rejuvenation and repair of the body, mind and spirit.

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The body, in its wisdom, provides an intuitive nudge as a reminder of the things we may need to hear, and although this method of communication is always present in the body, the New Year seems to be a time when this form of inner knowing can be the loudest. The messages might be about feeling better physically, looking better, feeling energized or well rested, having greater productivity, having a stronger body, feeling happier, or being in the flow and being peaceful in your life. At times circumstances prevent us from making these choices for ourselves and prioritizing our wellness. If it resonates with you, the New Year may be a good time to make a shift: love yourself more; feel better about yourself; heal your relationships with food, exercise, money, and/or work; and release the habits that have formed that are not serving your highest potential.

Here are six things you can get started doing right now to develop effective New Year resolutions:

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1. Reflect with Gratitude

Practice a daily, mindful exercise reflecting on the many ways your life is abundant right now and express your gratitude—what you focus on grows. Celebrate the things that are great in your life. They don’t have to be grand; the little things often mean the most. This can be a mental exercise or a written one, recorded in your journal.

2. Value Yourself

When you value yourself with a deep appreciation you will naturally show up for yourself in a much kinder way. Understand, acknowledge and celebrate all the things you do, the many roles you play: parent, spouse, employee, sibling, daughter, son, community volunteer and more. You offer so much to the world: start there with your gratitude and things will begin to shift for you.

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3. Start by Adding In

Think in terms of adding things, not taking things away. For example, add more greens to your diet, add more movement to your day, add more laughter and joy. When you add things in, the things that do not serve you seem to naturally fall by the wayside, especially when the feeling of deprivation is removed from the experience of change. No one wants to feel deprived of anything; life is all about abundance, joy and gratitude.

4. Self-speak with Care

Watch your words, be kind to yourself and avoid judging yourself for not achieving the things you want. Resolving to make changes is about finding ways to make choices that support getting control over the things that are important to you, not judging yourself harshly for not having arrived at those things yet or as quickly as you would have like.

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5. Assess Your Values

Think about the things you value. What do you want more of? Is it free time, health, adventure, friendship, community involvement, time alone? Consider how can you start to make changes to create these things in your life. Think about how your life will feel once you start making changes and how that will bring more of the feelings and experiences you want.

6. Consider Embodiment

What do you want to celebrate about yourself in 2013? Reflect upon one thing in 2013 that you embodied that you’re proud of. Are you better served by leaving certain things behind in 2013? And which qualities do you wish to embody in 2014? Reflect upon your circumstances and determine some daily practices that you can engage in with ease and grace that will allow you to begin embodying the physical and emotional qualities that you wish to welcome in your life in 2014.

As you reflect on your past year and set out to make goals for the New Year, stay committed to creating opportunities for your personal and physical growth and allow yourself to be the filled with abundance and vibrancy in 2014.

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Last Updated on September 20, 2018

How to Stay Calm and Cool When You Are Extremely Stressful

How to Stay Calm and Cool When You Are Extremely Stressful

Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

1. Breathe

The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

  • Take five deep breaths in and out (your belly should come forward with each inhale).
  • Imagine all that stress leaving your body with each exhale.
  • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

Feel free to repeat the above steps every few hours at work or home if you need to.

2. Loosen up

After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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3. Chew slowly

Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

4. Let go

Cliche as it sounds, it’s very effective.

The thing that seems like the end of the world right now?

It’s not. Promise.

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Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

Letting go isn’t easy, so here’s a guide to help you:

21 Things To Do When You Find It Hard To Let Go

5. Enjoy the journey

Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

6. Look at the big picture

The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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Will this matter to me…

  • Next week?
  • Next month?
  • Next year?
  • In 10 years?

Hint: No, it won’t.

I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

Stop agonizing over things you can’t control because you’re only hurting yourself.

7. Stop demanding perfection of yourself

You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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8. Practice patience every day

Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

  • The next time you go to the grocery store, get in the longest line.
  • Instead of going through the drive-thru at your bank, go inside.
  • Take a long walk through a secluded park or trail.

Final thoughts

Staying calm in stressful situations is possible, all you need is some daily practice.

Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

Featured photo credit: Brooke Cagle via unsplash.com

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