Happy new year everyone! What a wonderful year it is going to be. I am so excited, we all get to start the new year with a clean slate, right? Out with the old and in with the new. It is new year resolution time. We have all done it before. We say, “I’m going to start a new project,” “I’m going to lose weight,” or I am going to start my own business.
These are all great ways to start off the new year, but the reality is that most of these so call resolution end up failing. Trust me, I too have falling into the same resolution pit. So, you are not alone. Matter of fact According to U.S. News & World Report, the failure rate for New Year’s resolutions is said to be about 80 percent, and most lose their resolve by mid-February. Now why is that?
I have discovered it is simply Because most of the time we do not set realistic goals, we do not make real plans to achieve our goals. This can wear on your mental and physical health.
Thankfully, your goals do not have to remain mere thoughts sitting on a shelf or just daydreams. You can take yourself from a path with unachievable goals to one with attainable targets by just changing your approach. Looking at things in a new way and become laser focused.
Today we are going to focus on you! Yes you! Because taking care of both your physical and mental health is critical in achieving your success with your goals whatever they may be.
Before we get started!
Let us cover a few quick and easy tools needed before we get started.
- Start with a main list. Instead of just Thinking about the things you would like to achieve in the coming year, take the time to sit down and write them on an overview. Get specific about exactly what you want and how much (make it measurable).
- Prioritize your goals. By the time you are done writing, you’ll probably have a list of 20-30 goals. First, arrange your list in the order in which you want to achieve them and then zoom in on the top four or five.
- Set attainable targets. Now that you have identified the four or five most pressing goals, plan out attainable sub-targets for each of these goals and give yourself a timeline to achieve each step.
- Reaffirm your commitment by reaffirming your commitment, you officially vow to do what is necessary to achieve the goals.
Now we are ready to get started. Try out these 14 commitments you can make to improve your physical and mental wellbeing during the next year.
Commitments to Improve Your Physical Health
- Eat right. Don’t take this lightly. Focus on adopting healthy eating habits rather than resorting to crash diets. Learn to eat more slowly and reduce your portion sizes. Try new recipes to put some flare to your meals.
- Exercise daily. Aim for at least 30 minutes of moderate aerobic exercise every day. Round that out with training for strength and flexibility. Find a variety of activities that you enjoy, like brisk walks and biking. Take a class at home or in the studio. (I hear You Tube is great for this)
- Get good sleep. Insufficient sleep can make you more vulnerable to weight gain and many illnesses. Different individuals need different amounts of sleep, but the conventional eight hours is a good rule for most people. And if you can squeeze in a power nap even better.
- Take care of your bones. Half of all women over 50 will suffer an osteoporosis-related fracture. Men can be at risk too. Eat plenty of foods rich in calcium and vitamin D. Get some sunshine and lift weights or do other resistance training.
- Practice good posture. Strong abdominal muscles will protect your back from injury and help you look younger. Get used to pressing your navel towards your lower back and keeping your shoulders relaxed. Breathe from your abdomen rather than your chest.
- Drink alcohol in moderation. Some people may need to avoid alcohol all together. Others can stay safe within the general limits of one drink a day for women and two for men. Avoid alcohol before bed so you get excellent quality sleep.
- Build a plan with your doctor. Regular checkups enable early treatment to keep small health issues from growing worse.
Commitments to Improve Your Mental Health
- Manage stress. Keeping stress under control lets you enjoy life more. Set aside time each day for meditation or listening to soothing music.
- Build healthy relationships. Develop a strong network of support. Communicate openly and with respect. Talk to your friend’s family, or those you trust.
- Monitor your thoughts. Think positive. Divert your attention away from nonproductive worrying by brainstorming creative solutions to challenging situations.
- Practice positive self-talk. Be a good friend to yourself. Remind yourself of your strengths and accomplishments. Try affirmations or journaling.
- Be compassionate. Show compassion to yourself and others. Be aware of the suffering in the world and look for ways to alleviate it.
- Engage in lifelong learning. Keep your mind sharp by giving it constant challenges. Take a class that interest you, learn a new skill or foreign language. Online learning is a fantastic way to get started
- Consider counseling. It’s wise and courageous to ask for help when you need it. Professional counseling or spiritual practices may help you bounce back from unfortunate events. They can be useful for smaller things, too, like if you have just had a rough week.
New Year’s resolutions can get discarded faster than the dried-out Christmas tree, but changing from resolution to commitments, setting specific goals that are meaningful and attainable for you are ways to make them stick.
See not so hard right? And before you know it you will be on your way to reaching your goals. Besides Improving your physical and mental health is a great gift for yourself and your entire world!