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How To Make Resolutions Stick

How To Make Resolutions Stick

New Years

    I’m not a fan of the traditional New Year’s Resolution. As a rule, they rarely lead to long-term change. Each year millions of people start a diet on January 1, all with the same objective – to lose their (excess) weight and fat forever. Both scientific research and those things behind our eyelids will tell us that (1) most people will maintain their new behaviours for less than a fortnight (some, less than a day!) (2) very few people will lose the desired weight/fat (achieve what they set out to) and (3) even fewer will keep it off (less than two percent).

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    Mastering the Mind

    Do these people actually have the potential to lose the weight and keep it off? The vast majority, yes. Will they? Probably not. Why not? A range of reasons, but the common denominator is that in some way their psychology will get in the way of (limit, handicap, sabotage) their physiology. They simply stop doing what they started. Great at starting, crap at persevering and ultimately getting the job done. Their mind is the problem and their body is the consequence.

    For many of us, the external is merely a reflection of the internal. This is the point of the lesson where you can be enlightened or offended; it’s your choice. For the majority, obesity is a symptom (physical consequence) of underlying emotional and psychological issues. Master the mind and you’ll master the body. In order to create different, we need to do different, yet far too many of us are creatures of habit and repetition. If we take the same mindset into the weight-loss process (the one that didn’t work the last fifty times), then we’ll produce the same result; failure.

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    Not Just Another Resolution

    If your goal is to change your behaviour for a week or three, lose and regain some weight, get even more frustrated than you are now and to continue on with the stop-start cycle you’ve been on for years, then another traditional New Year’s Resolution is exactly what you need. However, if you would like your next weight-loss (health/fitness/lifestyle/diet) resolution to be your last, you might want to pay attention to (and implement) the following advice:

    1. Don’t try to change fifty things at once. The more things you try to change in a short time frame, the less likely you are to change anything over the long term. Life ain’t a hundred metre sprint and changing your life (body, thinking, habits, diet) ain’t a two week process. Pace yourself and don’t try to undo ten (twenty, thirty, forty) years of less-than-desirable habits, behaviours and results by next Tuesday.

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    2. Don’t make stupid resolutions. Blokes are champions of the ridiculous. Stop letting your big fat ego get in the way of your brain. Set goals which are logical, practical and maintainable. Not everything is a competition, not everything needs to be hard core to be effective and sometimes what you need to do (to create forever results) will not be what you want to do.

    3. Create an accountability system. Once the excitement, the motivation and the initial momentum subside (and they will), what will keep you doing what you need to do, to create the change you want to see in your world? What will keep you committed and proactive while others are throwing in the towel? Why will it be different for you this time? Why will this be your last resolution (of this kind)? If you don’t know, you better find out fast.

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    4. Remember what you did last time? Don’t do that again!! Same produces same. Yes we are creatures of habit and repetition; we do what’s comfortable and familiar – even when it doesn’t work. Don’t do what’s comfortable, do what works.

    5. Work in four week blocks. Here’s my practical tip for the day. In my experience (working with people to change outcomes in their world), the four week time frame is long enough to produce significant practical change but also short enough for us to stay focused, motivated and in the game emotionally. Of course we’re all about creating big picture results and long-term change but breaking the big process down into a series of twenty eight day game plans seems to work for most people.

    6. Weigh up the cost. For some people, the ‘idea’ of change is far more appealing than the practical, physical process. That is, the theory is far easier than the reality. I’ve met many people who simply don’t want it enough (whatever it is). In fact, what often determines success or failure is the ‘want’ factor; a person’s level of drive, desire and commitment. Everything in life has a price (money, time, emotion, physical energy, pain, discomfort, risk), you need to decide if you’re willing to do what needs to be done (to pay the price), to achieve what you want to achieve. And as I’ve said too many times on this site, if you want to create exceptional outcomes, then you must be prepared to do exceptional things.

    Okay, get busy.

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    Last Updated on October 18, 2018

    10 Benefits of Sleeping Naked You Probably Didn’t Know

    10 Benefits of Sleeping Naked You Probably Didn’t Know

    Sleeping is one of the most important things we do every night.

    Getting the right amount of sleep has an untold number of health benefits and not getting enough sleep is a serious problem in many countries around the world.

    So you should have heard of the many benefits of getting adequate sleep, but did you know that you can get additional benefits by sleeping naked?

    Here are some benefits of sleeping in the nude:

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    Video Summary

    1. It is easier.

    When you don’t have to worry about sleeping in clothes, things start to get easier. You don’t have to buy pajamas, which can save you money. You have less clothes to wash and less clothes to put away. You may have to clean your bed sheets more often, but not nearly as often as you’d have to wash your pajamas when you run out.

    2. It forces you to be ready to go more often.

    Some people get off of work, change into their pajamas, and use this as an excuse to stay home the rest of the evening. This can lead to a more sedentary lifestyle, which has been attributed to things like weight gain.[1] When you keep your regular clothes on, you tend to go out more often and that’s a good thing.

    3. It can make you feel happier and more free.

    Just imagine the feeling of laying in bed naked. You’re free of your pants and underwear. Women, you’re not wearing a constrictive bra. It’s just you sandwiched between two cool sheets. The feeling just makes you want to smile and it makes you feel more free. Everyone can use that kind of good feeling every now and then, and it may even help you be happier as a person.

    4. Skin-on-skin contact is the best.

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      If you’re married, or living with your significant other, sleeping naked gives a greater chance of skin-on-skin contact, especially when it comes to cuddling. This kind of contact can also lead to a more active sex life. All of this releases copious amounts of oxytocin, which is the neurotransmitter that helps you feel those good feelings about your significant other.[2]

      5. It could lead to better sleep.

      Let’s revisit the scenario I described above. There are no drawstrings or clothes getting tangled in sheets. You don’t have to worry about shirts getting twisted. All of these distractions go away when you sleep naked and it may help you get better, deeper sleep. You don’t need science to tell you that better, deeper sleep only helps you be healthier.

      6. It can help your skin.

      For once your body gets to breathe. Your private parts, armpits, and feet are generally restricted all day and are often covered by multiple layers, even in the summer time. Give those parts a chance to air out and breathe. This can lower the risk of skin diseases, like athlete’s foot, that result from wet, restricted skin.[3]

      7. It helps you regulate your cortisol.

      Cortisol is a very strange chemical in the body but it can do a lot of damage. When you sleep naked, it helps keep your body temperature at the optimal ranges so your body can better create cortisol. If you sleep overheated your cortisol levels tend to stay high, even after you wake up. This can lead to increased anxiety, cravings for bad food, weight gain, and more terrible things.[4] Sleep naked so you can keep your body temperature down and sleep well so your body can properly produce and regulate cortisol.

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      8. It balances your melatonin and growth hormone.

      Continuing along that same vein, keeping your sleeping environment below 70 degrees (F) every night can help your body regulate its melatonin and growth hormone levels. These chemicals help the body do things like prevent aging and are essential to good health. When you sleep in clothes, your body heats up and prevents effective use of these hormones. In other words, sleeping with clothes on makes you grow old faster.

      9. It can keep your sex organs happier.

      For men, the cooler sleeping conditions allows your testes to remain at a cooler temperature. This helps keep your sperm healthy and your reproductive systems functioning as normal. For women, the cooler and more airy sleeping conditions can actually help prevent yeast infections. Yeast grows better in warm, moist conditions.[5] When it’s cooler and dryer, the growth of yeast is prevented.

      10. Sleeping in the summer is more bearable.

        Summertime is a tricky time to get good sleep. If you don’t have air conditioning, then you may find your bedroom a bit stuffy at night.

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        Shedding those bedtime clothes can help the bedroom feel more comfortable. You may even be able to turn the A/C off on those cooler nights, which can save you a few bucks on your electricity bill.

        Don’t wake up drenched in sweat again because your thermostat is downstairs and the hot air expands up to your bedroom where the thermostat can’t read the warm temperatures.

        Sleep well with your naked body!

        With these tips in mind, it’s time to start taking off your clothes at night!

        Of course, there are times where clothes are preferable. If you are ill or it’s cold outside, then you should sleep with clothes on to help you stay warm and prevent further illness. Otherwise, go commando!

        If you’re looking for more tips to sleep well and get up feeling energetic, I recommend you to check out this guide:

        Want to Feel More Energized Throughout the Day? Start With This

        Reference

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