6 Easy Do’s and Don’ts for Resolutions that Last!

5 Easy Ways to Manage Stress Over the Holidays

Five Mindfulness Techniques for Lasting Resolutions

 New Year! New You! 

It’s the beginning of the year and we have made our new year’s resolutions. We are excited and motivated to make positive changes in our lives. It might be hard to believe now, but in a few weeks, you might not be feeling so excited about your resolution goals. Our initial enthusiasm starts to disappear and it is difficult to stay motivated. What was new and exciting is now a boring grind and a hassle. How can we keep that enthusiasm and motivation for weeks, months, and even years? By using mindfulness techniques to harness the power of our minds to reach our resolution goals. You might be wondering what mindfulness is and what it has to do with resolutions. Our minds are very powerful. Everything that exists and has been accomplished was once an idea that came from someone’s mind. We can use this power to help us reach our resolution goals and maintain them over time.

Harness the power of your mind by using mindfulness practices.

Mindfulness is calming the mind by focusing on the present moment. During mindfulness practice, you are using the power of your mind to set your resolution goals into motion and make them a reality. Successful athletes, performers, and business people, such as Oprah Winfrey, Will Smith, and Olympian Kerri Walsh Jennings all attribute mindfulness techniques to their success. If it worked for them, it will certainly work for you! Some mindfulness techniques, listed below with brief explanations, include:

  1. Visualization-The process of imagining yourself reaching your desired goal.
  2. Meditation-Involves being in stillness and silence, without distraction. While meditating, some people focus on a question they would like answered. Others focus on a sound, an image, or repeat a mantra or affirmation. Still others might use focused attention to still the mind. For example, a person might use their five senses to notice all the details of an apple, such as how the apple looks, feels, smells, sounds, and tastes while eating it.
  3. Journaling-Writing down affirmations and statements of gratitude. With mindful journaling, you are write down positive affirmations related to your goals, and give thanks for what you already have and your accomplishments.
  4. Guided Imagery-Focuses the mind and imagination on a desired goal, feeling, or state of mind.
  5. Hypnotherapy-Uses relaxation techniques to access the subconscious mind to focus on specific thoughts and tasks. It can be described as using your subconscious mind to reach conscious goals.

Use mindfulness techniques to train your mind to focus on opportunities for success in reaching your resolution goal.

Here are a few tips on how to use these mindfulness techniques in your daily life:

  • Practice mindfulness every day. There is a myth that it takes a lot of time to be mindful. If you have the time, great. If you don’t, don’t scrap mindfulness practices altogether. Quickly imagine yourself reaching your goal. See yourself fitting into a new outfit. Imagine how good you will feel achieving your goal and/or once your goal has been achieved. It only takes a minute. I do, however, recommend finding some time during the week in which you can take your time with your mindfulness practice. This way you can focus on your goals and get maximum impact from your mindfulness practice.
  • Get calm and relaxed for your mindfulness practice. Take a few deep breaths and allow yourself to relax. Even if you are in the middle of a busy day, taking a moment to take a few deep breaths and visualize your success can work wonders.
  • Find a place that is comfortable, quiet, and free from distractions. Even taking as little as 5 minutes of quiet time can be helpful.
  • Schedule mindfulness into your life. Just as you would make time for any other meeting or appointment, you can make time to be mindful. Mindfulness, regardless of your practice, is important not only with achieving goals. These practices also improve your overall sense of wellbeing and calm in your life.

Want to learn more about using the power of your mind to keep your resolution?

Come to my Mindful H.A.B.I.T.S. Realistic Resolutions workshop on January 14th, 2017. In this workshop, you will learn break through techniques to finally make a change and keep your resolution or intention. Click here to register and learn more. You can also schedule a session by clicking here.

Resolution Resources: Find Support for Success

Resolution Resources

To Resolve or Not to Resolve? That is the Question. Use these Resolution Resources to Help you Decide.

With the new year quickly approaching, many of us are starting to think about how we would like to improve our lives in the coming year. Some people make resolutions, others set intentions for the upcoming year. Then there are those who have resolved to never make another resolution again. We stress ourselves out trying to decide what we want to change, how we want to change, or even if we want to change. We remember our past failures and wonder if it is worth it. So we ditch the whole idea about making a resolution, intention, or anything even close. Regardless of what has happened in previous years, you can avoid the pitfalls of the past. How?

Make sure you have the resolution resources and support you need to set you up for success.

Ask yourself these questions:

  • What resources do you already have to help you achieve your goal? Make a list of the things, people, contacts, personal qualities, skills, information, and finances you already have to support your success. You might be surprised at how much awesomeness you already possess! Be sure to incorporate these resources and strengths to your plan.
  • What resources do you need to help you achieve your goal? Next, make a list of the things, people, contacts, personal qualities, skills, information, and finances you need to reach and maintain your goal. Create a plan for how you will get what you need to be successful. You might find that you will need to break your resolution down into smaller goals and timeframes. Struggling to find people to support you in your goals? Consider online support, such as Facebook and/or Meetup groups related to your goal. There is support out there, both virtually and in person. A qualified life coach can also provide you with objective support and keep you on track with your goals. Regardless of what type of support you select, make sure the people you choose  are inspiring and partner with you to positively problem solve and encourage you when you are struggling.
  • What are some possible barriers and obstacles to your success? Once you have identified these possible issues, find ways you can overcome them. Be creative! Avoid getting caught up in the “yeah…but” cycle. “Yeah, I could eat healthy, but there is a pot luck at work tomorrow.” “Yeah, I could exercise more, but I don’t have time.” Let’s face it, if something is really important to you, you will find a way to make it work. Don’t let these “yeah…but’s” keep you from living the life you have always wanted and reaching your goals. Find a way around, over, or through the obstacles and barriers you know about, as well as the ones that will arise over time. You can do it!

By asking yourself these three questions, you can make sure you have everything you need to create a lasting resolution or intention for the new year, or any time you want to make positive changes in your life.

Want to learn more about resolution resources? Come to my Mindful H.A.B.I.T.S. Realistic Resolutions workshop on January 14th, 2017. In this workshop, you will learn break through techniques to finally make a change and keep your resolution or intention. Click here to register and learn more. You can also book a session by clicking here.

Resolution Resources

Joy Carter, MSW, CHt. LC

Life Coach & Certified Hypnotherapist