Ditch the Resolution. Set a SMART Resolution for 2021.

A hot topic of conversation this time of year is New Year’s Resolutions.  Research done by Discover Healthy Habits revealed that there’s a near even 50/50 split of people who make resolutions versus those who don’t.  The number one reason why people don’t make a resolution is that they’ve been unsuccessful in keeping resolutions in the past so why bother.  Of those surveyed who made a resolution in 2019 only 7% were successful in keeping their resolution.  7%!!!  That means that 93% gave up before the year’s end.  With those odds I’d be hesitant to make a resolution.

  

But hold on.  Don’t stop reading just yet.  There is hope for New Year’s Resolutions.

The #1 reason why people said that they were unsuccessful in keeping their resolution is that their resolution was unrealistic.  Looking at the statistics of resolution maintenance throughout the year, the percentage of people holding strong to their resolution dropped month by month.  This demonstrates to me that the timeliness of a typical resolution is too long.  It’s tough to wait twelve months to acknowledge success. 

Wait a minute – do two of the words in that paragraph look familiar to some of you?  Realistic.  Timely.  Don’t we find them in the goal acronym – SMART? 

Let’s look at the most popular resolutions of 2020 and see how we can make them SMART Resolutions for 2021.

Resolution: I will eat better in 2021.

SMART Resolution: I will eat one piece of fresh fruit five days a week in January.

Resolution: I will get in shape in 2021.

SMART Resolution: I will take a walk four times a week in January.

Resolution: I will save money in 2021.

SMART Resolution: I will set-up an automatic transfer of $50 from every paycheck to my Savings Account by January 31, 2021.

You might be asking yourself, “These are SMART goals, but what about the other eleven months of the year?”  Well, who says that a resolution can only be made on January 1^st and must end on December 31^st?  One of my personal mottos is: 

Set Small Goals, Celebrate Often

 By January 31 your January resolution has become a habit.  HIGH FIVE!!  So you keep doing that one and set another resolution on February 1^st.

Resolution: I will eat better in 2021.

SMART Resolution: I will eat one piece of fresh fruit five days a week in January.

SMART Resolution: I will eat one vegetable five days a week in February.

Twelve months from now on December 31, 2021 you will have developed several new healthy habits resulting in you “eating better in 2021.”

I encourage you to not quickly brush off the idea of setting a New Year’s Resolution.  Instead, pause and consider how setting a SMART Resolution for yourself this year can change your life.

 

Resources:

www.discoverhappyhabits.com

Photo credit: www.fairygodboss.com, www.pinterest.com, www.blog.v-comply.com, www.goodnewsnotebook.com, www.vectorstock.com

Silence Negative Self-Talk by Phoning a Friend

For many of us these next few days are going to be difficult with changed holiday plans and missing family and friends.  When we are feeling down in the dumps it’s easy for our self-talk to guide us down a deep dark hole.  You don’t have to listen to that.  Interrupt that voice.  End that conversation by starting a new one – phone a friend!

1. Call the person who is always in your corner . . . your head cheerleader . . . that person who believes in you 100%!  Tell them you need a holiday pep talk and let them work their magic. 

2. Call someone you think would benefit from hearing a friendly voice on the other end of the line. Doing something for someone else will not only make that person happy but will re-focus your heart and put a smile back on your face.  

Don't let negative self-talk bring you down.  Take control by reaching out and talking with a friend.

Photo found on Pinterest

The Homestretch of 2020

“Be so proud of yourself for how you’ve handled this year.  I don’t know about you, but I fought so many silent battles.  I had to humble myself, wipe my own tears and pat myself on the back.  I’m sure you had to do the same.  Be proud of you.”   ~ Author Priscilla A. Ransom ~

We are entering the home stretch of 2020.  However, the home stretch is normally filled with family, friends, celebrations and many memory-making moments. 

For many of us this may be the hardest two weeks of the entire year.  The separation and isolation from family and friends will feel heavier than ever.  But you know what?  You have made it this far.  Holding tight to that fact, you can continue to move forward through these next two weeks.

To help propel you through this time, take a moment to make two lists and post them somewhere where you will see them on a daily basis to provide a visual reminder of your strength, of the good around you and of hope for the future.

1) Reflect on your victories of 2020.  What were your happiest moments? What were the moments that had you laughing until you cried?  What is something that you did that you would have never dreamed you would do?  What are the moments that you are going to cherish forever?  Write them down!

2) Count your blessings.  Take a moment and make a list of all the things that you have to be thankful for in your life.  Focusing on the good can help the bad not seem so bad.

Be proud of yourself for how you have handled 2020 and know that you have the strength and the perseverance to get through these final two weeks of this crazy year.

Picture credit: www.pinterest.com, www.wisemovement.blogspot.com

How are you Sleeping?

 “The best bridge between despair and hope is a good night’s sleep.” ~ E. Joseph Cossman

 Stress and anxiety can negatively impact the quality of our sleep.

 Poor sleep can negatively impact our mood and mental health.

 Low mood and mental health can negatively impact . . . everything!

The holiday season plus the continued presence of Covid-19 is definitely increasing stress and anxiety for many people - including me.  Is that stress and anxiety impacting your ability to fall or stay asleep?  Is there anything you can do to help yourself have a better night’s sleep?  ABSOLUTELY!  

Try one of the suggestions below recommended by the American Alliance of Healthy Sleep (AAHS):

1.       Turn off your electronics an hour before you want to go to sleep.

2.       Enjoy a steaming cup of herbal tea before turning in for the night

3.       Listen to relaxing music (however you define relaxing)

4.       Do a deep breathing meditation activity.  You can find several options on YouTube at no cost.

5.       Avoid caffeine 4-6 hours before going to sleep

6.       Exercise on a regular basis

7.       Wear a sleep mask to block out any light.  There are some really cute inexpensive ones out there! 

This final tip is from me - 

8.       After getting into bed, but before laying down write down everything that you are worried or stressed about on a piece of paper.  Set the paper on your nightstand and say to yourself “I am leaving all of my worries and stressors right here where they will stay until I pick them up in the morning.”  

Here is the true key to getting a better night's sleep: If something doesn’t work the first time you try it, don’t panic and give up.  It can take your body several nights to get used to a new routine.  So often we are ready to give up on something before giving it a fair shot.  Commit to trying something for seven nights before moving on to try something else.  

Picture credit:

www.vectorstock.com

www.pinterest.com

Feel all the Feels

Are you feeling a sense of pressure to maintain a happy demeanor?   You don’t want your kids, your parents or your patients to be sad, worried or upset about how COVID is impacting our lives and the holidays.  You take a deep breath, plaster a smile on your face and push forward. 

People sometimes try to hide their true emotions.  They take their feelings and stuff them deep down in their gut in an effort to ignore them.  In an attempt to make them go away some people may drink, eat, spend or sleep too much.  Or they find that they begin to lose the ability to keep that happy smiling mask on.  Plans to remain happy and positive are thwarted by grouchiness and snippy comments that they just can’t seem to control anymore.

My friend and co-worker Amy Hammond, PCSW, shared with our staff earlier this week about our emotions.  She said, “Name It- Stating our feelings out loud means they are real. When you name it, you feel it.”  If you are one who has stuffed your emotions, I encourage you to take that a step further and release those feelings. 

As a stuffer, I call it “Throwing Myself a Time Limited Pity Party.”  I’ll tell myself that for the next 15 minutes (30 minutes, evening – whatever time I need or have) I’m going to let myself be sad (or angry or upset – you get the idea).  Then I do one or more of the following:

Ø  * Have a good cry.

Ø  * Lay in bed and literally pull the covers over my head.

Ø  * Play music real loud and scream or sing at the top of my lungs. 

Ø  * Write my frustrations or worries down on a piece of paper.  Take that paper and crumble it into a ball and hurl it toward the garbage can or toss it in the fire watching my frustrations and worries go up in smoke.

Ø  * Stand up and march in place lifting my knees high and stomping my feet back to ground.  Or jump and dance around (very much like Kevin Bacon in the movie Footloose - you know what scene I'm talking about!).

Ø  * Call a friend and let her know that I need a no-holding-back-venting session. 

Heading into the weekend, take a moment and do an emotional inventory.  Are their emotions that you are not recognizing because you feel the need to be the one who always has a happy face?  If you find them tucked deep within, take some time and let them out.  Give yourself permission to feel all the feels.  Once your emotions are out in the open, your smile will be ready to return to its proper place and continue to spread comfort and joy to those you see.

picture credit: www.sacmag.com; www.pinterest.com 

Check Out Your Neighborhood's Holiday Lights on Foot

Is your neighborhood as lit up as mine with twinkling lights, blow-ups dancing in the breeze and spotlights showing off garland and bows?  Looking at the forecast, this is going to be a great weekend to bundle up, fill a travel mug with steaming hot cocoa and head out one evening to look at the lights . . . on foot.  That’s right.  I said on foot.  Skip the traditional car ride around the neighborhood and take a walk by yourself or with your family.  There are so many benefits to this activity – physical exercise, fresh air, a moment to slow down time as your stroll through your neighborhood, time to connect with your family away from technology, feelings of joy as you soak in the holiday spirit and an opportunity to see your world from a new perspective.  

Beautiful lights shining through the snow.

I have to confess that I have absolutely no research to back-up any of those benefits – just personal experience of a favorite holiday tradition I introduced my family to a couple of years ago.  However, research on perspective tells us that purposefully looking at a situation from a different angle boosts creativity, increases curiosity and builds community.  All skills that will benefit us personally and professionally during this time when the holiday blues and stress related to COVID are impacting a majority of people. 

A nighttime walk through your neighborhood is fun on its own.  But you could also change things up a bit to add to the fun.  You can turn your walk it into a scavenger hunt by putting a list together of things for your family to look for - blow-up Santa, red lights, wreath on door, lit up tree in window, reindeer on roof.  Your family could vote on who has the best decorations in your neighborhood.  Before you head out the door, young kids could make a poster or ribbon to post on the winners door.  You could bake cookies to drop off for the winner as their prize.  There are so many ways to turn this simple walk into a winter adventure!  

Regardless of what direction you take this idea, I encourage you to pause and enjoy the moment.  Taking a quiet evening stroll by yourself or leading your family on a nighttime escapade will help you to relax and soak in some holiday joy.
 

A few safety tips for nighttime walks:

Wear reflective gear

Carry a flashlight (but don’t aim it directly as passing vehicles)

Walk facing traffic

Walk with young children next to the curb placing yourself between them and traffic

Take a mask (in case you have the chance to stop and share a socially distanced conversation with a neighbor)

Don't Forget to Eat Fresh Fruit!

After several days of delicious holiday leftovers, you may be feeling a little sluggish and full – both physically and mentally.  Get your body moving again and keep it rolling by adding fresh fruit to your diet.  

Fresh fruit often gets overlooked during the colder months.  The health benefits of fruit make it worth the conscious effort to include it in your diet!  Fruit is naturally low in fat, sodium and calories.  Fruit is a great source of fiber which keeps our bowels in check.  Fruit can help to maintain a healthy blood pressure, lower cholesterol and prevent heart disease.  (www.choosemyplate.gov)    

Fresh bananas and blueberries mixed
into my oatmeal.

Here are some tips for making fresh fruit accessible and appealing to you and your family:

·        * Keep a bowl of fresh fruit on your kitchen counter or table.

·       *  Cut-up fruit and keep it in your refrigerator to grab for a quick snack.

·        *  No time to prep fruit?  Check out the produce section of your grocery store for pre-cut packages of fresh fruit.

·       *  Add some pizzazz to your fruit choices by trying something new.  There are so many varieties of apples and pears - grab one you’ve never had before!  Check out fruits that are in season.  You’re sure to find some unique ones such as a cactus pear, feijoa, kumquat or persimmons.

     * Serve fruit with your meals. 

     Next time you stop at the grocery, don't fly through the produce section without grabbing a few pieces of fruit.  Your body will thank you!

      Looking for more information about fresh fruit?  Check out

www.choosemyplate.gov

www.fruitsandveggies.org