Tag: #GoalSetting

10 Tips for Beating the Winter Blues

by Laura

Winter can be a challenging time for many of us. The shorter days, colder temperatures, and lack of sunlight can all contribute to feelings of sadness and lethargy. But fear not! There are plenty of strategies you can use to lift your spirits and embrace the season with positivity.

Here are 10 tips for beating the winter blues:

  1. Get Outside: Even though it may be cold, getting outside and soaking up some natural sunlight (and vitamin D!) can do wonders for your mood. Bundle up and take a brisk walk or spend some time in nature to recharge your batteries.
  2. Stay Active: Exercise is a powerful antidote to the winter blues. Find activities you enjoy, whether it’s yoga, dancing, or hitting the gym, and make them a regular part of your routine.
  3. Light Therapy: Consider investing in a light therapy lamp to mimic the effects of natural sunlight. Using a light therapy lamp for just 30 minutes a day can help regulate your circadian rhythm and boost your mood.
  4. Socialize: Make an effort to stay connected with friends and loved ones, even if it’s just a virtual hangout. Surrounding yourself with positive energy can lift your spirits and remind you that you’re not alone.
  5. Practice Gratitude: Take time each day to reflect on the things you’re grateful for. Keeping a gratitude journal or simply pausing to appreciate the small joys in life can shift your perspective and cultivate a sense of contentment.
  6. Stay Hydrated: It’s easy to forget to drink enough water during the colder months, but staying hydrated is essential for overall well-being. Keep a water bottle handy and sip regularly throughout the day. Herbal teas are also a great way to hydrate!
  7. Healthy Eating: Nourish your body with nutrient-rich foods that support your physical and mental health. Focus on incorporating plenty of fruits, vegetables, whole grains, and lean proteins into your diet.
  8. Create Coziness: Embrace the concept of “hygge” and create a warm and inviting environment in your home. Light candles, snuggle up with a soft blanket, and indulge in comforting activities like reading or playing board games. Take rest and hibernate as you need!
  9. Set Goals: Give yourself something to look forward to by setting goals for the winter months. Whether it’s researching a new hobby, planning a future trip, or tackling a home improvement project, having smaller goals can provide motivation and purpose.
  10. Seek Professional Help if Needed: If you’re struggling to cope with the winter blues, don’t hesitate to reach out for professional help. Counselling can offer support and guidance to help you navigate this challenging time.

Remember, it’s normal to experience ups and downs during the winter months, but by implementing these tips, you can take proactive steps to care for your mental and emotional well-being. Stay positive, stay active, and remember that brighter days are ahead!

A New Playbook for New Year’s Resolutions: Unlocking the Power of Motivation

by Laura

Embarking on the pursuit of our New Year’s Resolutions demands more than just sheer willpower – it requires a fresh perspective on motivation and a willingness to embrace unconventional strategies. In this guide, we’ll explore six unexpected tactics specifically designed to invigorate your journey toward achieving your New Year’s goals. From reimagining the concept of rewards to embracing setbacks as stepping stones, these strategies offer innovative approaches to realizing your resolutions. Let’s dive in and uncover how to harness the power of motivation in the pursuit of your New Year’s aspirations.

 

#1. Drop the punishment and reward system.

Telling yourself you can’t watch the latest movie release or go out with friends unless you work out 5 times this week is only depriving yourself of enjoyable activities. If you make it to the gym 4 out of 5 days, it can make you feel like you’ve failed, when in fact, completing 4 workouts is a great thing! In much the same way, promising to treat yourself, for example, to a massage or a new pair of shoes if you go for a run 3 times a week for a month, can actually decrease your motivation. This is because the treat becomes the thing you concentrate on, rather than focusing on the benefits of physical activity. Instead of getting distracted by treats, relish in the energy boost and positive outcomes of your new routine.

 

#2. Understand Your True Motivation.

Look beyond short term satisfaction and identify the deeper reasons driving your goals. When you dig a bit deeper to figure out the real reason behind your goal you’ll unleash a bigger drive for follow through. An example could be cleaning up your diet in an effort to look good for your trip down south for spring break. It’s likely your dedication to clean eating after you return from your trip will not be as strong as it was before you went on your vacation. However, if you associate your new routine with bigger picture ideals, such as feeling lighter and having plenty of energy to play with your kids, or being happy and feeling more confident in yourself, you’re more likely to continue your new healthy habits. Connecting your goals to fundamental values and long term aspirations will strengthen your motivation and endurance.

 

#3. Forget about Back Up Plans.

Avoid setting up safety nets that undermine your commitment to your primary goal. Having a back-up plan can dissuade you from committing fully. Let’s say you want to do the 6am bootcamp on Monday, Wednesday and Fridays, but tell yourself if you miss one day, then you can make it up by going for a walk on the weekend. The walk then becomes a very convenient excuse to not get up for Friday morning bootcamp when the alarm goes off. In reality, either activity is great, but it’s the act of going back on your word to yourself that hurts you in the end. By eliminating alternatives, you’ll be more inclined to persist in your original plan, while developing a sense of pride and self-respect, rather than succumbing to convenient excuses.

 

#4. Keep Your Goals on the Down Low.

Contrary to popular belief, immediately broadcasting your intentions may actually diminish your motivation. Simply announcing your plan to do a thruhike or enter a race can produce a sense of accomplishment quite similar to actually having done it, which can lessen your drive. Also, posting on social media as a means of accountability has its pitfalls too; if your progress posts stop, Jane from Accounting in the office you worked at 5 years ago won’t DM you asking for the latest update, nor will she give you the kick in the butt you might need when you fall off track. Instead, maintain a sense of accountability without external public validation. Consider private journaling, a personal accountability system, or engaging with a coach to stay on track.

 

#5. Focus on Small Achievements.

Break down your overarching goal into manageable tasks and celebrate each small victory. For example, you may want to go gluten/ dairy free, or transition to a non-GMO or vegetarian diet. This objective can be broken down into smaller tasks, such as planning out a menu for the week, clearing out leftovers from the fridge, setting aside items that can be donated or cooked and brought to gatherings, researching labels in one grocery store at a time, and so on. Crossing off a smaller task each day helps track your progress. Paying attention to the details and acknowledging progress reinforces your motivation and momentum.

 

#6. Acknowledge Near Successes.

View setbacks as opportunities for growth and resilience. Perhaps your business didn’t do as well this year, or you had to shut doors entirely. This doesn’t mean you should give up entirely on your dream; persist in your efforts to learn from the experience, adapt your approach and move forward. Remind yourself that all action leads to results, and some results are failure; in which case, you’ve gathered information on what to change and learn from for next time. Near wins serve as reminders of your capability and fuel your determination to conquer future challenges. Be compassionate with yourself and use setbacks as stepping stones toward eventual success.