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Small Habits that have Big Rewards

Once the New Year's afterglow begins to fade, many of us lose inspiration to create or continue positive change in our lives. In fact, Jan 12th was National Quitters Day - the day that most people abandon their resolutions. One of the reasons resolutions don't tend to stick is because they are often drastic/extreme, requiring huge life changes, or they're goals that are too vague, and therefore difficult to work toward. An example: Deciding you're going to work out 7x/week as a resolution is drastic and unsustainable if you were working out 0x/week before, and deciding to "be more active" is too vague...if you wanted to cheat the system, you could stand up from your desk 1 extra time per day, and you'd technically be "more active"!

In order for positive changes to happen and stick, it's often a good idea to start with small habits. Although small habits & changes may initially seem insignificant, any kind of consistent change is better than short-lived big changes or no changes at all. Here are some small habits you can try to incorporate into your life that can have massive payoff!

 

1. Set a goal for Hydration

Saying "I want to drink more water" simply isn't enough if you really want to enact change. A good benchmark for how much water you should drink is calculated like so: divide your weight (lbs) in half, and that's how many ounces you should try to drink each day. For example: a 200-pound man should try to drink 100 oz of water/day. These numbers may seem daunting, but if you commit to steadily drinking water (for me it took buying a huge water bottle with a carrying strap!), you'll begin to notice positive changes. Your skin can clear up, you can feel more energized, you'll even feel less hungry--did you know that oftentimes, your stomach can't distinguish hunger from thirst? Next time you feel the munchies, drink a glass of water.

2. Meditate!

I'm not saying you have to get up at the crack of dawn and climb to the top of a mountain to "experience nature"--I'm just saying that meditation as a practice is really beneficial to your life. If you're like me, and you're bad at emptying your mind, try guided meditations. I use an app called "Calm" every night, and I use guided meditations/sleep stories to help my mind shut off and get ready for rest. It's become a routine of mine, and I've noticed a massive positive change in my sleep quality and how fast I can fall asleep. Try incorporating meditation into your morning or night routines--the results could surprise you.

3. Take care of yourself.

This doesn't mean you need to blow money on tons of expensive treatments or pampering sessions (although you're welcome to do so!). It's simply important to dedicate time each day to caring for one's self. In my own life, I practice self care by treating myself to face masks, and by dedicating time every evening to being alone. This allows me time to recharge (I'm an introvert so solitude is a must), and to spend quality time with my pet cat Rosie (the ultimate therapy!). Try carving out just 10 minutes a day for yourself, whether it's to paint your nails, do some feel-good stretches, etc--giving yourself time to be "selfish" is imperative! The better you take care of yourself, the better your perform in other aspects of life: work, relationships, finances, and more.

 

I hope this little list inspires some of you to make small adjustments to your routines! It can have a profound impact.

 

Best,

 

~Meg

New Year, New You? Happy 2019!

Hello everyone and Happy New Year!

 

Another year has just began and that’s the time when many of us are going to make (if not yet) New Year’s Resolutions. Statistically only 1 of 13 people is successful in achieving them. We all hope that the new year is going to be a much better one especially if the previous year was a tough one. I know that I am one of those people who hope for the best.

 

What do you think are the most popular New Year’s resolutions?

Here are the top 10 New Year's resolutions according to inc.com’s survey of 2,000 people:

  1. Diet or eat healthier (71 percent)
  2. Exercise more (65 percent)
  3. Lose weight (54 percent)
  4. Save more and spend less (32 percent)
  5. Learn a new skill or hobby (26 percent)
  6. Quit smoking (21 percent)
  7. Read more (17 percent)
  8. Find another job (16 percent)
  9. Drink less alcohol (15 percent)
  10. Spend more time with family and friends (13 percent)

Those are all great goals but why are we failing them every year? The one reason could be that the goals we are setting are too ambitious. Unfortunately people do not realize that in order to achieve those goals you have to make a commitment and start small.

If you plan on quitting smoking  - do not just stop smoking at the moment. It has to be a process. If you smoke 7 cigarettes a day reduce it to 6, then to 5 and so on until you are READY to quit completely.

Is your goal clear? You have better chances to achieve your goal if your goal is specific. Examples of GOOD GOALS:

  • I want to save $5000 this year vs I want to save money this year
  • I want to lose 6 lbs before summer vs I want to lose weight
  • I will start walking/running 3 times a week vs I want to exercise more.

We work better when we have a clear mind. More over, those goals are measurable. Since you can measure the results, every little accomplishment (saved $500, ran 2 miles, lost 2 lb) will motivate you to do even MORE.

I’m no different in my New Year’s resolutions. I want to eat healthier, -finally- start going tothegym and save X amount of money.

What’s YOUR New Year’s resolution and how are you planning to achieve it?

- Violetta