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Are You Planning for the New Year?

December 31, 2014

In a few hours, 2014 will come to a close (at least where I am living).  With that, we start a new year.  Most people are thinking about their resolutions for the next 12 months and the goals they hope to achieve.  As you are reflecting back on this year, if you were able to reach your goals (or even exceed them), then congratulate yourself on your success.  If, however, for whatever reason, you weren’t successful in meeting your resolutions, then here are three simple tips (yes, I want to make this easy rather than complicated) to consider as you are making your resolutions for the year.

  1. Shake it off.  It’s a new year.  Whatever happened in 2014, whatever you’ve been through, it’s time to “shake it off” and move forward.  Even if you are still dealing with a certain situation, tell yourself that you will keep on moving forward no matter how small the progress or how difficult it may be to do this.  As in Taylor Swift’s song Shake It Off, “But I just keep on cruising, can’t stop, won’t stop moving.  It’s like I got this music in my mind singing, it’s gonna be alright.”  Keep on cruising and don’t stop moving forward.
  2. Take the good and learn from the bad.  As much as there may have been difficult circumstances or negative events during the year, you probably experienced positive situations as well.  If you really thought about all the things that went well (again, no matter how minor or small they may seem—think “things-to-be-grateful-for”), you can come up with a list of these events.  Don’t take them for granted.  As for the challenges, what can you learn from them?  What is the takeaway you can apply in the new year, if not the future?  Even in the most negative situations, there lies a learning opportunity if you are willing to look for it.
  3. The power of 1.  When you are thinking of your resolutions, rather than listing all of the changes you will make, identify the one thing (i.e., one behavior) you can do now.  For example, if you are planning to change and improve your eating habits, what can you do today?  Will you consider enjoying the party foods, but in moderation?  Can you plan your meals for tomorrow?  Keep it simple.  One behavior may not seem like much, but think about how changing one behavior consistently will add up 12 months from now.

I hope the next year will bring you much joy and fulfillment.  I wish you much success in reaching your goals.

Categories: Goal setting, Motivation, Psychologist, Self-Help
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How to Get Up and Go When Your “Get Up” Has Gone

September 15, 2014

It’s Monday . . . the beginning of another week.  You may be bleary-eyed from your weekend, thinking about needing another day just to recover from the past two days.  It’s easier just to stay in bed rather than get up and go. We’ve all probably felt this way at one time or another. However, the motivation to get up and do something is low especially if you are feeling stressed, depressed, or anxious. You know you have to move, but you’re stuck and feel you can’t find the energy to do anything.

Here are some strategies to help you get going. Notice that it’s all about taking the first step to get started.

Create momentum.

Take one small step. Do something, anything. Remember Newton’s Law: Objects at rest tend to stay at rest. Objects in motion tend to stay in motion.
When starting an activity you don’t feel motivated to do, use the 10-minute rule. If after 10 minutes, you really don’t feel like you want to continue, stop. However, more often than not, I found that I’ve created enough momentum in 10 minutes to keep on going.

Take a shower and get dressed.

This sounds simple and basic, but for some, just taking a shower and getting dressed can be a chore. By taking this simple step, not only will feel better (think “fresh and clean”), but it “tells” your mind that you’re ready to do something (or go out—see below).

Go outside.

I lived in Vermont for a few years, so I know how depressing it can get when you are stuck inside due to bad weather. It’s easy to feel “unmotivated” when you are indoors and looking at the four walls of your room. Being outdoors, getting some fresh air, and Vitamin D sunshine tends to lift your spirits to get things done.

Follow a routine.

Create a schedule and follow it even if there are only a few tasks that you do or no matter how “mundane” or minimal they seem. Put them on your calendar. Think of the sense of accomplishment you’ll feel at the end of the day when you “check off” those tasks on your list (see below). You may be inspired to do more!

Think about how you’ll feel later.

How will you feel once you get going? or How will you feel if you don’t?  Will you feel gratified that you were able to get up and get things done or will you feel disappointed that you weren’t able to do this?  For some, the positive feeling of accomplishment may be a good motivator, for others, it may be the “pain” of disappointment that they want to avoid.

Waiting for “when I feel like it” may never come (or it may be a long time before it does).  Try any of these strategies and find your “get up and go!”

Categories: Anxiety, Depression, Mental Health, Motivation, Procrastination
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