| How to Accomplish Your New Year's Resolutions Posted: 01 Jan 2019 12:00 AM PST New Year's resolutions are goals or promises that people make for the New Year holiday to try to make their upcoming year better in some way. Many people sometimes find it difficult to maintain and accomplish their resolutions. Here is a list of things you can do to help make sure you accomplish the goals you set for the New Year. EditCreating Resolutions and Preparing to Begin - Brainstorm about changes and improvements you'd like to make. These can be about anything, not just the big ones like quitting smoking and losing weight that many people associate with New Year's resolutions. Jot down some notes while doing the following:
- Consider how you can improve your health. Ask yourself, Can I drink more water? Quit smoking? Stop eating fast food or fried food? Become vegetarian? Exercise more?
- Consider your relationships with others. Are there ways that you can be a better spouse, parent, other family member, or friend?
- Consider your work life. Ask yourself, Can I be more successful and happier at work? Be more organized? Stop procrastinating?
- Consider ways to make a difference. Are there ways you could make a difference in the world through activism, awareness raising or promoting a cause?
- Choose one or two attainable larger goals. Look over your notes and determine what items on it are most important to you. Don't take too long choosing; often it's the things that leap out at you straight away that have the most meaning for you personally.
- Create "systems." Systems are the ways that you carry out a larger goal. You need to break down large goals into smaller actions that can are easier to carry out. If you leave your larger goals too vague, you may get confused and change your mind frequently on the ways to accomplish them. This is the purpose of creating systems.
- For example: if your goal is to lose 30 pounds in the following year, you can resolve to cut out fast food, soft drinks, sugary snacks and drinks, drink more water, and walk three days a week until March, and then gradually add in two days at the gym.[1]
- Look at your list and reflect, using the SMART mnemonic. Make sure your goals are:
 - S – Specific (or Significant). This means your goals include systems for achieving them. You have specific actions that can be carried out that work toward your larger goal.
- M – Measurable. This means that the changes you see once the goal is reached is noticeable. You will feel different (better), because you are healthier, because your family or social life has improved, etc.
- A – Attainable. This means that the goal is realistic and can be reached. There are benefits to aiming high, but you don't want to aim so high that you become disappointed and discouraged from making any changes at all if you can't reach the goal you set.
- For instance, if you've never run a day in your life, don't make running a marathon your goal quite yet. Perhaps start with shorter races like a 3K or 5K, and work up from there.
- R – Relevant (or Rewarding). This means that there is a real need for your goal. You have been unsatisfied with a certain area of your life for some time, and you have a strong motivation to want to change it.
- T – Trackable. This is similar to measurable, but means that you can assess your progress throughout the process. Have you made a schedule and are you following it? Are you losing weight gradually (if that's your goal)? Are you getting along better with your loved ones? Etc.[2]
- Talk to others about your goals. Discuss your goals and why you made them with your family and friends. This step is very important!
- Ask for others' support on these goals throughout the year. If possible, team up and visit the gym or shop at the health food store together. Ask them to speak up if you slip and order a Diet Coke instead of a water, or forget another goal on your list.
- People who tell others about their goals are more likely to accomplish them, whether it's because they have extra support they need, or because they're afraid of being embarrassed if they don't accomplish them, it's hard to say.[3]
- Print out copies of your resolutions. Save a copy on each computer or electronic device you own, such as your cell phone and tablet.
- Email a copy to your work address and save it to your work computer.
- Make a smaller copy and keep it in your wallet.
- Post a copy on the outside of your refrigerator! Use bright paper so it catches your eye and don't let it get hidden behind coupons and artwork.
EditStarting Your Resolutions - Create a schedule. Even more important than a specific deadline for your goals is to set a schedule of how you will reach the goal. Some goals are actually lifelong changes that you will continue after the goal is reached.
- For instance, systems for weight loss and for improving your relationships don't necessarily "end" once you've reached the goal. To keep weight off, you have to maintain the healthier lifestyle system that you created. To maintain healthy relationships, you would want to continue the things you started doing in your resolutions. So consider:
- If the goal is losing weight, be sure that you have researched a healthy amount of time to lose a certain amount of weight, and write down your exercise schedule and the changes you will make in your diet for each day.
- If you're trying to be a better parent or friend, or to be more successful at work, make a schedule of when and how you will do each thing that's on your systems list.[4]
- Start following your plan immediately. Don't wait for inspiration to strike. The best thing to do is start on January 1 and start tracking your progress.
- If your goal is to lose weight, don't say, "I'll start tomorrow." Start right away! Starting may actually be the toughest part, but once you get into a routine it should become easier.[5]
- Create accountability. Set up dates for evaluation with a mentor. This helps you to stay focused and evaluates methods for improvement.
- It's even better if you find someone who has the same resolution. If you have a friend who's also trying to lose weight, check in with each other and motivate each other. It may also help to consult with your doctor or a trainer about your progress
- Remind yourself about your goals. For every day on your calendar or schedule, write down what you will do for that day, what time you will do it, and don't forget to actually do it, no matter how busy you are.
- If your goal is losing weight, write down what you will eat, and when and how you will exercise each week.
- Focus on the process rather than the end goal. Take each step one at a time and be happy with your progress. The only way you'll get to where you want to go is to complete every small step along the way, checking it off with pride as you accomplish each step.[6]
- Remind yourself of the weight you are losing or how you are feeling healthier instead of the fact that you haven't reached a certain number of lost pounds yet. You will get there.
- Create your environment so that you will accomplish your goals. It's also good to get rid of habits that don't coincide with your goals and may contribute to you being unable to reach them.
- For example, set your running shoes next to the door. Put fruits and veggies in the front of the fridge. Get rid of the junk food and don't buy more.
- If something you regularly do for fun with family and/or friends includes eating out at places where most of the food is unhealthy, choose a different place that offer healthy meals. Or, don't eat out at all and do something else like go for a walk or a bike ride instead.
EditMaintaining and Accomplishing Your Resolutions - Reward yourself. Determine ahead of time what rewards will be at small milestones of accomplishment. Have frequent small rewards and a "grand prize" for completion.
- If your goal is losing weight, you might buy new clothes to replace old ones that don't fit anymore at each milestone, and then plan a nice vacation for when you've reached your goal.
- Remind yourself of your successes. It can be hard to maintain your motivation and dedication to making a change in your life when you can't see immediate results for your efforts.
- At each low point, have faith that persisting and being consistent in reaching your goal will pay off in the long run. If you're trying to lose weight and are struggling to keep up with your workouts, just think about how each minute you exercise burns fat and gets you closer to your goal.[7]
- Face your fear of change. Fearing change often stops us from achieving a goal. Making a goal sounds good at the time, but then the fear of change surfaces. To avoid this happening to you, realize that your excuses are a way of covering up a fear of change.
- Look beyond "I can't" and start substituting this with "I can" and "I am".
- Identify your excuses for not going through with parts of your goal. By listing excuses, you can see them for what they are and move beyond the fear of change.
- Sidestep blaming other people or circumstances for not achieving your goals. If you take responsibility for achieving your goal, these external factors cannot sap your power to do what you've said you'd do.
- Recognize your self-defeating behaviors. Write down the things you do out of habit that distract you from what really matters. Then, list things that you consider to be more positive and fulfilling behaviors and choices you want to make instead.
- This includes adjusting the habits mentioned in a previous step, even if they were things you once enjoyed. For instance, if are trying to lose weight and you eat out with family or friends as bonding time, either choose restaurants that offer healthy meals or decide to do something else fun together instead of eating out.
- Begin again if you slip up. Everyone encounters occasional outside stressors and events that take us out of focus on our goals. Use Monday as your day to regroup and start over if you slip and have a bad week completing your goals for any reason.
- The "Monday Campaigns" is a group of nonprofit health organizations that organize various healthy things to do on Mondays, such as "Meatless Mondays," "De-Stress Mondays," and "Move-It Mondays." Don't be too hard on yourself if you slip and remind yourself of the progress you have made. Just start over on Monday.[8]
- Lean on your support team. Whoever you've chosen to help you, be it family, friends, a life coach, therapist, or someone else, lean on them to support you through times of weakness, when you need a booster to get back on track.
- Don't expect to do this completely alone; look for other people's advice, ideas and feedback to help you keep going.[9]
- Keep a journal. Document at least one thing every single day in the following year for which you feel grateful and one sentence for the progress you have made.
- When writing, consider: What memorable moments can you draw from each day? In what ways did you grow today or find that your awareness shifted? Keeping note of this will help you to stay grounded and motivated with your goals.
- Don't try to plan your resolutions when you're in a bad mood or pressed for time. Taking time to make a thoughtful list will make your goals easier to achieve.
- Keep a Diary of your goals. Mark when you began, and set a date to accomplish them by. Do this for every goal and try to always improve upon your previous time.
- Research your goals. Be sure you understand how to schedule your system to accomplish what you want to accomplish.
- Consider setting up a little competition with your family or friends to keep focused on a tough goal. Should the loser buy a healthy lunch? Maybe take a family vacation to a great beach if everyone hits their goals by July.
- Track the results in your diary so that you get to know you improved and feel to hard work until you reach your goal.
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| How to Start the New Year Fresh Posted: 31 Dec 2018 04:00 PM PST After you celebrate New Years Eve, it's time to get to work on those New Year's resolutions! If you are looking for a way to start the new year fresh, consider changing your look, tidying up your life, and setting goals and intentions. You can do things like get a haircut, donate unworn clothing, start a workout routine, or perform more random acts of kindness. Whatever approach you prefer, it's great to start the new year feeling refreshed and focused, so you are ready to take on the year ahead. EditPolishing Your Look - Get a haircut to freshen up your face. Schedule an appointment with your stylist early into the new year. You can get a trim for a subtle upgrade or go for a bold new hairstyle for a totally different look. This way, you'll feel fresh for the year ahead.
- For instance, if you have long, straight hair, consider chopping it to shoulder-length and adding some layers.
- If you have a short hairstyle, consider cutting the sides even shorter for a subtle change. For example, if you have a pixie cut, you can take it even shorter.
- Experiment with your look by trying something new appearance-wise. Doing something new with your appearance can help you feel confident as you enter the new year. You can do things like rock a bold lip color, get a new facial piercing, or upgrade your current glasses style. Find what works for your style and budget, and go for something new![1]
- You can also dye your hair a bright color, go on a shopping spree for new clothing, or invest in a new pair of shoes.
- Start a fitness routine. Think about your current health and your overall fitness goals, and make a plan to improve your health based on where you are. For instance, you can start taking a 20-minute walk after work every day, or you can train to run a marathon in the fall. Start simply and gradually so you can stick with your goals.[2]
- If you are new to exercise, you can find a gym in your area and start going 3 times a week. Walk on the treadmill for 20 minutes each time to get started.
- If you are a fitness enthusiast, make a goal to improve your BMI or get a six-pack by the end of the year, for instance.
EditUpdating Your Attitude - Practice gratitude every day to fill your life with kindness. Practicing gratitude can boost your mood overall and improve your outlook on life. Each day before you go to sleep, write down 3 things you are grateful for. In addition, express your gratitude for the people in your life by telling them you appreciate them.[3]
- For example, you can write things like, "I am grateful for my cat," or "I am grateful for the sunshine today."
- Include a positive affirmation in your daily routine. Positive affirmations refer to a simple, short sentence that you can use as a reminder throughout your day. Using positive affirmations can boost your self-esteem over time, which is helpful when starting off a new year. To work with positive affirmations, find a phrase that works for you, like "I am worthy," or "I am capable of challenges." Tell yourself this first thing in the morning and throughout your day as you start to doubt.[4]
- Tailor your affirmation to your particular life and circumstance. For example, if you are working on being a more supportive friend, your affirmation can be "I am fun and loyal."
- Do random acts of kindness as often as possible. Random acts of kindness are small, deliberate actions performed to bring happiness to other people's day. Do these actions without expecting to get anything in return, but rather to brighten someone's day. This is a great way to start off the new year on a positive, compassionate note.[5]
- You can do things like giving generous compliments, smiling at strangers, and volunteer for charities.
- Pick up trash on the side of the road, help an elderly citizen cross the road, or give food to the homeless.
- You can also pay for the next person's coffee or give your server a large tip.
EditTidying up Your Environment - Start your spring cleaning early to tidy up your space. Shortly into the new year, clean up your room, kitchen, bathroom, and/or basement. Tidy up any cluttered areas, throw away garbage, and put away items that are out of place. This way, you'll enter the new year feeling neat and organized.[6]
- It is also helpful to clean out your car. Get rid of any trash, and sort through your center console and glove box, for instance.
- Sort through your clothes and get rid of those you don't wear often. The new year is a great time to take inventory of your wardrobe and get rid of items that no longer fit or suit your style. Take out the clothing in each of your drawers, and create 1 pile for clothing to keep and 1 pile for clothing to rehome. Then, fold your clothes neatly and return them to your dresser or closet. This helps you declutter your space and freshen up your style.[7]
- After you create a "rehome" pile, consider giving your items to your friends or family members, or donating them to a thrift store or consignment shop.
- Add a fresh coat of paint to your walls to freshen up your room. Consider repainting the walls of your home early into the year. Cover the floor and your furniture with a drop cloth, and use a paint roller to apply indoor house paint to your walls. You can pick a new color for a change of pace, for instance.
- Purchase a few new decorations to revamp your space. Visit a local thrift or home supply store, and pick out a couple new items to redecorate with. For example, you can get 2-3 decorative throw pillows, a rug, a lamp, or a new bookshelf. Adding a few new items can make your home feel fresh and new.
- You can also get small items like paperweights, vases, and magnets.
EditSetting Goals and Intentions - Aim to try 1 new thing every month. In addition to your personal resolutions, it is helpful to strive to get out of your comfort zone at least 1 time each month. You can schedule 1 new thing each month, or you can pick a few things and choose when the time comes. Regardless, choose to do something you've never done before or learn about something brand-new to expand your horizons and grow as a person.[8]
- Trying a new thing can be as simple as eating a cuisine you've never tried before.
- You can do active things like going kayaking, horseback riding, or skydiving.
- Other ideas include taking a language class, joining a yoga studio, or planning a camping trip.
- Make a bucket list of 20-50 things to try in the upcoming year. Shortly into the beginning of the year, sit down with a notebook and write out several things you want to do throughout the year. Choose simple, easy things such as "eat more vegetables" or specific, realistic goals like "Go back to college." Add as many items to your list as you feel compelled, and check them off as you complete them throughout the year. The list provides a visual reference, helpful when trying to set goals.[9]
- You can use this list to help get ideas of new things to try each month.
- Ideas for your bucket list could include visiting New York City, picking your own pumpkin, adopting a dog, taking a cooking class, and traveling to the beach.
- Update your resume so you're ready for new opportunities. Shortly into the new year, open up your resume, read it over, and look for ways to improve it. For instance, if you started a new job at the end of the year, add it under your "Employment" section. You can also update the dates to reflect the new year. This way, if you want to apply for a job, you are ready when the time comes.[10]
- You can also update your contact information or address.
- Strive to improve your sleep habits. When the new year rolls in, getting more meaningful and restful sleep is a great goal to add to your resolution list. You can aim to relax more before you go to sleep, such as taking a bath, drinking chamomile tea, and reading a book. You can also go to sleep and wake up around the same time each day to get into a natural rhythm. Improving your sleep will, in turn, help you feel focused and energized throughout the year.[11]
- You can also use white noise or nature sounds to help you fall asleep.
- Consider taking a melatonin supplement if you have trouble sleeping. Melatonin is a hormone produced in your brain that helps regulate sleep cycles. By adding 1-3 mg a day, you may get more restful sleep over time.
- Ask a friend to do some of these things with you. This is a great way to make new year's resolutions fun and engaging.
- Avoid setting too many goals. Sometimes, trying to do too many things at once gets overwhelming rather than inspiring. Keep your ideas realistic to your life, and start simple so you can get stuff done!
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| How to Acquire New Skills Posted: 31 Dec 2018 08:00 AM PST A large part of achieving both personal and professional success is learning new skills. All skills take time to learn, but you can simplify the process by setting goals and breaking the skill up into smaller steps. Practice every day and hold yourself accountable so you'll be able to add that new skill to your repertoire in no time. EditSelecting Your Skill - Think about skills that would benefit you. You may feel more motivated to learn a new skill if you pick something you think will benefit you in your work or daily life. Ask yourself if there are any skills that would help you get ahead at work, help you at school, or give you an advantage in your everyday life.[1]
- Skills that many people find useful for their education and career include learning a new language, programming, photography, writing, public speaking, data analysis, and cooking.
- List skills you would enjoy learning. Make a list of 5-10 skills that you think you'd enjoy learning. These don't have to benefit your job or schoolwork directly, although they can. Just think about things you've found interesting or that you've always wanted to learn how to do.[2]
- For example, have you always wanted to make your own scarf? If you have, then knitting or crocheting may be an enjoyable activity. Or, perhaps you want to learn how to play a new sport or take up a hobby like doing card tricks.
- Calculate how much time you can devote to learning. Think about how much time you can devote on a daily or weekly basis to learning your new skill. If you don't have a lot of extra time, a lower-commitment skill like learning to drive a manual car might be a good skill. If you have more time, a skill that takes a lot of practice, such as learning how to play an instrument, might be right for you.[3]
- Pick a skill that you actually have time for right now. Picking a difficult skill and hoping you can learn it when you don't have much time to practice is more likely to lead to you abandoning the skill.
- Focus on a single skill at a time. Pay attention to learning one skill at a time rather than trying to master multiple skills at once. If you divide your attention, it will take longer for you to master your desired skill.[4]
- This doesn't mean you can't learn lots of new skills. Just take the time to thoroughly learn the basics of one new skill before you move onto the next one.
EditGetting Started - Set a realistic goal. Your goal doesn't need to represent your endpoint with the skill. It should, however, encourage you to grow and push yourself as you learn your new skill. If, for example, you want to learn web design, your goal may be to build yourself an online portfolio that you design from scratch.[5]
- Don't make your goal too lofty to start. If you want to learn to cook, don't start with the initial goal of a 3-course meal. Instead, focus on learning how to make 1 dish really well. After you learn basic skills, you can learn more recipes and build up toward that meal.
- Break your goal down into steps. Even reasonable goals can feel overwhelming if you don't know where to start. Start by breaking your goal down into small steps. The exact number of steps you'll need will depend on your goal.[6]
- Think about your steps like lessons. Each step should be small enough that you can achieve it in 1-2 lessons, but not so small that it's not enough for a lesson unto itself. Remember, each step builds toward your goal. They may feel small now, but they'll accumulate.
- For example, if you're learning photography, a good step would be learning how to adjust the settings on your camera. This can usually be learned easily, but it's a bigger task than just learning to turn the flash on and off, which can usually be done in just a few seconds. Then, you can learn how to use light in photography, take still photos, take action photos, and edit photographs, for instance.
- Choose a platform that fits your learning style. There are online tutorials, in-person classes, books, articles, and videos that can teach you all kinds of skills. Think about what learning platforms best enable you to absorb and apply new information.[7]
- If you're a visual learner, for example, try video tutorials instead of reading a text-only book or listening to a podcast on the subject.
- Think about what is most conducive to your new skill, too. Learning a new language using only books, for example, may not be the best choice because the text alone doesn't give you a good idea of word pronunciation and accents in everyday speech.
- Find a mentor who is an expert in your skill to guide you through the process. The best tool in your journey to build a new skill is to find an expert to tutor you and help guide your progress. Reach out to an expert in your skill and set up a face-to-face meeting to talk to them about possible mentor opportunities.[8]
- In some fields, mentoring is a formal process, while in other fields, it's more organic. Do some research online to see how others learning your desired skill found a mentor.
- For example, if you want to learn to use Microsoft Excel, ask a friend or family member who is familiar with the program to help you learn how to use it. If you want to learn to windsurf, you can hire an instructor with a lot of experience to teach you how to do it.
- Set deadlines for yourself. Deadlines will help keep you accountable and help you stay on track. If you set a deadline without an external commitment, make sure you invest something in your deadline to keep you moving forward.[9]
- If, for example, you say you're going to be able to conjugate 10 verbs in Spanish by next week, reward yourself when you accomplish your goal. For instance, treat yourself to lunch or spend 1 hour doing something you love without feeling guilty.
- If you want to make an external commitment for your deadline, you could try something like signing up for an open mic night to hold you to your goal of learning to play a song on the guitar.
EditBuilding Your Skill - Learn about the fundamentals of your skill. The first thing to do is understand the basics of the skill you want to learn. For instance, if you want to master tai chi, read about the history and development of this martial art. If you want to learn to change your own oil, spend some time learning about the function of oil in an engine and check out a diagram of your specific vehicle's engine bay.[10]
- Take courses and tutorials in your skill. Classes, workshops, and tutorials are great ways to help you build your skill and network with others learning the same skill. If you want consistent formal instruction, look for classes at your local community college, community center, or professional organization.[11]
- You can also check with professional organizations, hobby groups, local businesses, and other organizations to see if they offer workshops or tutorials in your skill. These are usually 1-2 day events that help you focus on building a single aspect of your skill.
- For example, if you are learning to cook, a local specialty food store may have a workshop on learning to cook make-ahead meals or cooking for college freshmen.
- Start with the first step and move on as you master each portion. The only way to learn is by doing, so start trying out your new skill. Use the resources available to you, whether that may be reading a tutorial or having an expert walk you through the steps. Complete each step and ensure you understand it fully before moving on.
- For instance, if your goal is to learn to type, begin by learning the home keys. Once you've mastered those, move on to the keys you type with your right hand, then the keys you type with your left hand.
- Ask your mentor for help if you get stuck. Learning a new skill can be frustrating, but don't give up when you hit a roadblock. Instead, seek help from an expert. Your mentor can explain what's going wrong and help you correct the process so that you continue to make progress.[12]
- Practice a little every day. Building any new skill takes time, so you must dedicate yourself to this endeavor. After you've learned a portion of your new skill, take time every day to practice what you've learned. This should be separate from the time you take to learn a new portion of your skill.[13]
- For example, if you're learning to play the piano, set aside an hour a day to practice: 30 minutes to review chords you've already learned and an additional 30 minutes to learn new chords.
- The exact amount of time you'll need to practice each day will depend on the skill your learning, as well as your personal learning style.
- The best way to learn is to do. Regardless of how unprepared you feel, make sure you are continually physically engaged.
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