WIF New Year’s Resolution Sampler

Leave a comment

Top 10 Simple

New Year’s Resolutions

 I hate to be a New  Years Eve party-pooper, but I thought you should know that approximately  half of you will make New Years resolutions this year, but only 8% of you will  successfully achieve them.

 In the interest of turning these dismal results around, I’ve come up with  some alternative resolutions for you before it’s too late, because I think the  secret to achieving New Years resolutions is to keep them as simple as  possible.

For example, you’ll see several alternatives to the ever-popular resolution  to lose weight (the number one resolution in 2012).  Achieving any one of  at least 4 of the resolutions I’ve listed below could in fact result in weight  loss. Or not. In fact, since the resolutions below are more specific than ‘lose  weight,’ they might actually improve your chances of dropping a few pounds – but  without that heavy load of guilt on your shoulders if you don’t.

Simple, yes. But- unlike the empty calories in those light snack bars I may  have just spared you from consuming- the 10 simple resolutions I’ve selected are  also bursting with life-altering potential. Consider them the ‘super foods’ of  resolutions… super resolutions, in fact.

Here, ranked in order from most challenging to s-o-o-o-o-o simple, is a top 10 list of simple new years resolutions:

10. Show Up

Kathrine Switzer, the first woman to officially enter and run the Boston Marathon  has said “there is an expression among even the most advanced runners that  getting your shoes on is the hardest part of any workout.” As a runner who  belongs to more running Meetups in my city  then the number of runs I’ve actually gone on in the entire year, I can attest  to this.

Furthermore, I think this saying probably applies to any activity requiring  shoes. Strapping shoes on is so difficult that I have ranked it as the most  difficult of my 10 simple resolutions. I dare you to prove me wrong!

Guidelines

To achieve this resolution (i.e. Show Up) you are not merely required to  leave your couch and arrive somewhere else- but you also have to be present. The length of the journey and what you do when you get there  is up to you, but consider this: ‘showing up’ might involve some sort of active  engagement on y0ur part (i.e. learning something, meeting new people,  performing, participating in a lively debate).

Keep it Simple

Put one foot in front of the other, and soon you’ll be walking out the  door – Kris Kringle, (Santa Claus is Coming to Town)

Eighty percent of success is showing up. – Woody Allen

9. Listen to the Voices

This year, make a commitment to listen for those voices in your head and  challenge them.

We observe, we tell a story, and then we feel. …Since we and only we are  telling the story, we can take back control of our own emotions by telling a  different story.

These are the claims made in Chapter 6 of Crucial Conversations: Tools for  Talking When Stakes are High (Patterson, Grenny, McMillan, Switzler). The  chapter proposes that if you “question your feelings and stories,” “look for  other possible explanations,” and “get back to the facts” you can break the  loop. It points out 3 common story themes: 1. the villain, 2. the victim, 3.  helplessness.

Keep It Simple

Try to identify the stories you are listening to in that lightning fast  moment between something you see or hear and your response.

Keep it Up

Try to replace your stories based on the willingness to consider that others  involved are reasonable, rational and decent people.

8. Expense Yourself

Most people who are working one job know exactly how much money they bring  home every month – but how many people know exactly how much money  they really spend? In an ideal world, everyone would balance their personal  books – but in reality, many of us have already crossed into another universe  where the money we use has very little to do with the money we actually  generate…

Just doing this once might blow your mind. You may find yourself taking  leftovers to work for lunch, growing your own vegetables, or cancelling your  cable.

Guidelines

Get all business-like and compare household revenue to expenses.

Keep it Simple

The simplest way to review your spending habits is to look at your bank  account and credit card statements and categorize your purchases. For more  accuracy, you could track your spending (including small cash purchases) for one  month.

Keep It Up

Even better: set a budget based on your actual income and track and manage  your spending from now on, using the envelope  method or free software such as mint.com.

7. Distant Gratification

Take a break from this world of short cuts, fast food, and even shorter  attention spans and plan for some distant gratification. As Tony Robbins  once said, “most people overestimate what they can accomplish in a year – and  underestimate what they can achieve in a decade.”

Keep It Simple

The simplest examples of this resolution in action: plant a tree or bury a  time capsule in your yard.

Or, consider long-term  goals – – think about how much can be achieved in a year – or 5 years – if a  little bit of progress is made every day. For example you could write a novel  (10 pages a week) or walk 100 miles (45 minutes a week). You might decide to  save for a visit to Chile, learn to play chess, or sponsor  a child in another country- all by making small investments of money or time  stretched out over a long period.

Keep It Up 

Instead of stressing out about a concrete deadline or specific result, focus  on moving forward. Remember Hofstadter’s Law, “It always takes longer than  you expect, even when you take into account Hofstadter’s Law” (psychcentral.com).  In most cases, it’s best not to check progress until a considerable amount of  time has passed, and don’t beat yourself up – just keep going!

“It is good to have an end to journey toward; but it is the journey that  matters, in the end.” Ernest Hemingway

6. Eat Vegetables

The USDA site choosemyplate.gov  describes over 20 ways that vegetables are good for you, including reducing the  risks of birth defects, cancer, kidney stones, heart disease, obesity, type 2  diabetes, bone loss, high blood pressure, constipation, and infection.

Guidelines

Make half your plate fruits  and vegetables, suggests choosemyplate.gov.

Keep it Simple

Even if you just eat one more vegetable than you did in 2012, you’re going to  be successful.

Or, you might try to gradually add more vegetables to your regular weekly  meals – stir spinach into your favorite pasta sauce and stuff those chicken  breasts with asparagus and cheese.

Don’t like vegetables? Invest in a few books and sneak them into smoothies  and meals (Skinny  Smoothies, The Sneaky  Chef).

Keep It Up 

When you are buying groceries make sure fruits and vegetable purchases  reflect your new eating habits (for example, review your shopping cart before  you get in line at the cashier). Or, purchase a share in a CSA  and receive a box of produce from a local farm each week. That way, you will  consistently receive vegetables (and the reminder to eat them) and you will  probably be exposed to some new produce that you might not otherwise pick up at  the store.

Local fresh fruits and vegetables are best, however frozen vegetables are a  nutritious and convenient alternative. Make sure you have some in your freezer  so that you always have some vegetables on hand.

If you are really serious about a veggie heavy diet, restrict meat to dinner  or weekend meals only.

5. Hello, Neighbor

According to an article at psychologytoday.com by Linda Wasmer Andrews, a “study from Umea University in Sweden showed that people who said they trusted  their neighbors were twice as likely as those who didn’t to rate their health as  good.” Plus, “research from Duke University found that people aged 55 to 80 who  were high in interpersonal trust lived longer, on average, over the next 14  years than those who were lower in that quality” (Trust  Your Neighbor, Boost Your Health).

Even the most casual, surface interactions with other members of your  community can lower stress and give you a sense of belonging. If your neighbors  know you, they are much more likely to notice if your house is being robbed or  if you need medical help. You also benefit from sharing local information with  each other (local schools, local events).

Keep it Simple

“Who are the people in your neighborhood? The people that you meet  each day.” Jeff Moss, Sesame Street songwriter.

Say hello to people you pass on the street (‘Good Morning,’) and work your  way up to chatting with neighbors, clerks and people waiting in line or waiting  to cross the street).

Keep It Up

Keep it up, and simple greetings will transform into short conversations and  a local network of neighbors.

Attend local community events: block parties, school plays, craft fairs,  theatre productions, live music.

Drop Christmas cards (or cookies!) off at your neighbor’s houses, shovel  someone’s walk or water their plants when they go on vacation, hire a neighbor  kid to mow your lawn.

4. Read the Ingredients

Food manufacturers rely on the general population’s disinterest in the  details when it comes to ingredients. They will use big labels or  official-looking check marks on packaging to advertise products as “low-fat,”  “natural” (an unregulated term), “whole grain,” and “100 calories.”  However, the ingredients  of these products often include artificial colors, flavors, thickeners,  genetically modified foods, and hydrogenated oils to keep costs or calories  down. Critics of these ingredients, including respected health experts, warn  that they can lead to everything from obesity, hyperactivity in children, heart  disease, and cancer (Sofia Layarda, MPH RD, Which  Food Additives to Avoid, healthcastle.org).

Guidelines

In her book Go  UnDiet: 50 Small Actions for Lasting Weight Loss, Gloria Tsang warns  that “highly processed foods are ‘the weakest link’ in any eating plan” and  provides 3 warning signs to look for in a 5 second scan: packaging that features  colorful cartoon characters are usually high in sugar, foods  advertised as fat-free use “thickeners and other artificial ingredients to  simulate the texture of the real thing,” and “look for an ingredient list that’s  not too long and includes ingredients you can actually pronounce.”

Keep it Simple

Read the ingredients on everything you purchase.

Keep it Up

If you commit to reading the ingredients on every purchase it will become a  habit and may eventually inform your choices.

For example, I was surprised to discover liquid sugar listed as the  4th ingredient in a popular whole grain meal for children and MSG in  the canned soups I’ve been eating for my entire life.

If you’re not sure what an ingredient is, Google it when you get home.

Eliminating, or even just reducing, one or two ingredients from your diet can  make a big difference.

3. Make Eye Contact

eye contact

Katrina Onstad writes that “the most potent tool of body language is eye  contact, at least in most Western cultures. Human mothers and infants require  eye contact to bond” and “evolutionary scientists propose that eye  contact came to be the cornerstone of communication because of the ‘cooperative eye hypothesis,’ which suggests that collaboration and cooperation  are optimized when our eyes are locked” (Why are We so Scared of Eye Contact? theglobeandmailcom).

Eye contact improves listening and helps the other person feel really  acknowledged. It is also an increasingly brave social act in an environment  where everyone else on the bus or on the street averts their eyes.

Keep it Simple

Look at people’s eyes and wait for them to do the same.

Keep it Up

Caution: if you make eye contact you might feel empathy, invoke a response  from the other person, or otherwise interact with others.

PS: eye contact should be casual and not make people feel uncomfortable.  Don’t be creepy!

2. Drink Water

According to mayoclinic.com, “every system in your body depends on water” and “even mild dehydration can drain your energy and make you tired”.  In the  video above, Lynn Goldstein, a registered dietician, explains that water is an essential  ingredient for health and that it’s important to drink water BEFORE you are  thirsty – because thirst is often the first symptom of dehydration.

Exercise, climate, and other activities such as breastfeeding will increase  the amount of water needed, so there isn’t one amount that applies to all  people.

Basic Guidelines

The most well known recommendation to drink eight 8oz glasses of water a day  is a good place to start.

64oz = ½ US gallon = 2 liters (approximately).

Keep It Simple

You can achieve this resolution by drinking more water than you did in  2012.

Keep It Up 

Consider incorporating one or more of these simple steps into your daily  routine:

1. Each day, drink a 16 oz glass of water first thing in the morning and  before each meal (maybe with a bonus 8 oz before bed just to top up).

2. Carry a water container around with you and use it to measure your  progress towards your target. You can use one 64oz water bottles or plan to fill  up a 1 litre bottle twice during the day, or whatever plan works best for  you.

3. Swap out the other beverages in your daily routine for water or at least  match them up. For example, alternate your coffee or cocktails with glasses of  water.

“Thirst isn’t always a reliable gauge of the body’s need for water,” so  Mayoclinic.com offers these simple indicators: “clear or light-colored urine  means you’re well hydrated, whereas a dark yellow or amber color usually signals  dehydration”.  You can used these guidelines to figure out how much water  you personally need to drink to remain hydrated and to stay on track. Like the  famous potty slogan says, “If it’s brown flush it down, if it’s yellow – go  drink some water.”

1. Hug More

Hugs improve everything from communication and self-esteem to the immune  system, according to Marcus Julian Felicetti’s article 10  Reasons Why We Need at Least 10 Hugs a Day at mindbodygreen.com.

Keep It Simple

If you are uncomfortable at first, just announce your resolution to your  friends – that’s what I did last year, and they hugged me! If  you’re still shy about it you can also practice on stuffed  animals or trees – whatever’s in arm’s reach.  Add a hug into every  greeting and good-bye with bonus spontaneous hugs whenever you feel like it.  Extra hugs for your kids and don’t forget your pets!

Keep it Up

In the same article, Felicetti shares a quote by Virginia Satir, who is  sometimes referred to as the mother of family therapy: “We need four hugs a  day for survival. We need eight hugs a day for maintenance. We need twelve hugs  a day for growth”.

This article is a compilation of advice I have gathered over the years – not all my original thoughts – violating  one of my last year’s resolutions about using other people’s material


New Year’s

Resolution Sampler

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s