So it’s a New Year : Happy 2019
I stopped making resolutions and I now aim for New Years goals
That’s pretty simple – because goals are more specific, whereas resolutions tend to be vague.
Goals are much more actionable, which is what makes them more effective for me.
How can you turn your New Year’s resolutions into goals?
Get clear on what you want to accomplish, why it’s important, and how you will make it happen.
Take something broad such as making more money in the next year and break it down.
How are you going to make more money? Will that be getting a promotion, changing jobs, or starting a side business?
What steps do you need to take? If you’re looking to change jobs, then you’ll need to start networking, update your resume,
Or if you want to lose weight.
And break it down, what will I do to lose weight.
Change your diet
Exercise 3-4 days a week
You can improve your odds of successful resolution completion, however, by implementing a few simple tricks:
• Make goals small but specific . Instead of saying you want to lose 25-50 or however many pounds, aim to exercise three to four days a week for the next 30 days.
• You’ll be achieving the same goal (losing weight) but you’ll be framing it in a way that makes it seem more manageable. This will ensure you don’t become so overwhelmed and intimidated that you quit before you’ve had the chance to start.
• Set short-term objectives. If your New Years Resolution is to eat healthy, instead of telling yourself “I’m not going to eat junk food for the next three months”, tell yourself “I’m not going to eat junk food for the next week”. Breaking up a large goal into smaller chunks will give you the sense of accomplishment you’ll need in order to stay motivated enough to see your goals through to completion.
• Or I’m going to start adding more healthy food choices into my daily meals.
• Get a “goal buddy” You’ll be far more likely to achieve your objectives if you have a friend by your side to encourage you to stay persistent.
• If you don’t have a goal buddy I’ll be your goal buddy.
Even with these tips, however, New Years Resolutions and Goals can still be a challenge, especially for chronic pain sufferers.
Finding a healthy way to effectively deal with pain can be difficult when you’re still struggling to accomplish every day activities like getting out of bed or walking to the mailbox.
Nevertheless, if you start small and stay realistic, you’ll be able to make real strides towards becoming healthier and happier. Here are four resolutions to get you started.
Walk at least three times a week
Research suggests that light to moderate exercise helps with chronic pain because it lessens inflammation and promotes healing by pumping oxygenized blood to injured areas of the body. It also strengthens muscles, which can become weak and stiff when underused.
By building muscle strength through low-impact workouts, you’re helping to reduce and prevent the painful side effects of inactivity side effects that often exasperate the symptoms of chronic pain.
While any form of regular exercise can help, walking makes for an ideal New Years Goal
because it’s simple and doesn’t require fancy equipment or expensive gym memberships.
All you need is a comfortable pair of walking shoes (and a dog, child or friend to keep you company) and you’re set!
How long and how far you walk will depend on your level of ability and comfort, but if a jaunt around the block sounds intimidating, you can start by incorporating more walking into your every-day routine.
Next time you go grocery shopping, for example, deliberately park a little ways away from the main entrance so that you’ll be forced to journey on foot more than you would normally.
Or use your lunch break at work to take a short walk around the building.
For those experiencing more intense pain, walking on a padded treadmill can help, as can walking in a swimming pool or riding a recumbent bike Once regular exercise has become part of your routine, you can begin working on other aspects of physical fitness.
2. Meditate for 7 minutes every day
Though it may seem too simple, meditation is one of the most powerful tools available when it comes fighting chronic pain.
Sitting quietly for a few minutes every day can help because it refocuses your thoughts away from the pain and onto your breathing.
Over time, this can lead to a reduction in the intensity of the pain.
Meditation also helps to eliminate stress and increase happiness levels, both of which can affect your perception of pain.
If you’re new to mediation, i recommend starting with 7 minutes per day. If you can meditate longer, that’s great, but the most important thing is that you commit to doing it every day.
The process is simple; sit in a quiet place, close your eyes and focus on the feeling of the air entering and leaving your body as you inhale and exhale.
3. Write in your Gratitude Journal every evening
Make 2019 the year you start a “Gratitude Journal”.
The concept of a Gratitude Journal is straightforward: Before you go to sleep each night, write down three things that happened that day that made you happy and then write down the reasons why.
Research has found that doing this every day will lower your stress levels and make you feel calmer.
Feeling calm and relaxed at night will help you sleep better, which can also help to decrease pain levels.
Plus, focusing your thoughts and mental energies on the positive aspects of your life will keep you from dwelling on anything negative.
4. Eat one anti-inflammatory food each day
Foods like broccoli, blueberries, salmon and green leafy vegetables help to reduce one of the major causes of chronic pain: muscle and joint inflammation.
While it would be ideal if every meal included several food items with inflammation-fighting properties, a more realistic goal is to start small.
Focus on eating one healthy, anti-inflammatory fruit or veggie per day and then you can increase from there.
Set yourself up for success and not failure
Wishing you a happy healthy prosperous new year.