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Why (and how) your resolutions should look different this year
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Setting goals for a new year
- Setting goals is a motivational technique, and when done correctly, it can be effective to help you solve a particular problem.
- We all have an idea about the importance of setting goals, but there is a science behind setting goals and executing them.
- Most New Year’s resolutions will be broken. Many people dread planning any New Year’s resolutions only to fail at them and then feel guilty.
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The science of setting resolutions: start small
Start small and choose just one new thing to change in the new year. Reflecting on each main category of your life and choosing one thing to do differently is a great way to feel like you are starting over.
Starting small can also be a good way to avoid disappointment.
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Reflect on the main categories of your life
- Personal goals: Ask yourself, “How have I taken care of myself this year? What is one thing I can add to my routine that involves self-care?”
- Household goals: Choose one area of the house to clean out in January.
- Relationship goals: How satisfied are you with your relationships right now?
- Spiritual goals: What’s your spiritual practice like? How can you get in touch with this area of your life more?
- Work goals: How did you feel about your work-life balance, work performance and work relationships this year?
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Keep your resolutions manageable
One of the most important things when planning your new year is not trying to change too many things at once.
Focus on achieving one change that can then be turned into a h...
Keep your sleep habits under control
For the new year, focus on good quality sleep as the foundation of good health and longevity.
We are in control of having a regular bedtime and wake-up time and establishing good sleep habits. Once these are set, you'll be in a better place to tackle other goals, such as a regular exercise routine and nutrition.
The self-compassion mindset
So much of the internal problems we have start from beating ourselves up.
Pay attention to how you speak to yourself and try to come to an internal conversation that is not about being hard on yourself.
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Exercise was not necessary until the mid-20th century
Most people didn't see exercise as necessary until the mid-20th century. Food scarcity meant people didn't overeat, and it didn't make sense to try to burn off the calories.
Ho...
The start of the exercise culture
The exercise culture in the U.S. only took off after World War II.
- After a 1955 report showed that 57.9% of American kids failed one or more of six physical fitness tests - versus about 8 % of European kids - an executive order was issued to create the President's Council on Youth Fitness.
- In 1960, President-Elect John F. Kennedy wrote that the increasing lack of physical fitness is a menace to society. This push for fitness led to an expansion of the President's Council on Youth Fitness.
Entrepreneurs played a key role in establishing the fitness industry
Some entrepreneurs and trainers played a vital role in the rising exercise culture.
- Health clubs were popularized by the Vic Tanny Gyms chain.
- Weight-lifting for women was popularized in the 1930s and 1940s by female-bodybuilder Abby "Pudgy" Stockton.
- In 1974, the Equal Credit Opportunity Act paved the way for women to go out and sign up for exercise classes on their own.
- In the '60s and '70s, exercise became a more accepted and celebrated pursuit.
- The '80s and '90s saw the expansion of a conversation about diet and fitness.
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SMART Resolutions
Pick a goal that is meaningful and doable, making sure it's coming from inside you, not imposed by others.
Make specific, realistic plans for your New Year Goal using the time-tested SM...
Creating a Plan
Chances are you won't just wake up one day and suddenly change your life. To go where you want to go, you have to chart out a plan.
Quitting Bad Habits
For example: If you feel the cue of smoking, replace the smoking with some other activity like having a cup of coffee.