Happy 2020! The start of a new year is the perfect time to set goals for yourself and work on improving your daily habits and routines. One amazing practice to begin is mindfulness.
In our everyday lives, there are plenty of things that can distract us from our goals, but if we practice the art of mindfulness we improve our odds of sticking to our resolutions.
What it means to be Mindful
Mindfulness is an age-old practice that involves focus. When our focus veers from the matter at hand, we lose touch with our bodies. We often begin obsessing over something that just happened or worrying about the future. We begin to feel anxious. This uneasy feeling can, in turn, distract us and keep us from sticking to our resolutions and goals that we have set out for ourselves. During these anxious distracted moments, we need to learn how to calm ourselves and refocus on the present. This ability to focus on just one thing at a time can be a bit of a struggle at first. Just keep bringing yourself back to the current moment so you remain present.
Yet, this seemingly very simple act is very often difficult to do.
On the other hand, when you are mindful, you're fully engaged in the present, acknowledging your current thoughts or feelings. You are focused on what’s happening around you, to what you’re doing, and where you are. It’s a quality that every human being possesses, you just have to learn how to access it.1
Mindfulness helps us to accept that thoughts are just thoughts. We should acknowledge them, but not to dwell on them, and let them pass. Just doing this can help with your motivation in the new year. For example, if you have a goal to lose weight, you shouldn’t be stressing over the items on your to-do list while you are eating. These thoughts prevent you from focusing on thoroughly chewing and appreciating the flavors of your meal. You might find yourself finishing your meal without feeling satisfied, which can lead to second helpings or reaching for that sweet treat you wanted to avoid.
Here are a few ways you can use mindfulness to stick to your New Year's resolutions, no matter what they may be.
Start with a Plan
The first step to focusing on what you want to accomplish is clearly defining that goal. Create a plan on how you'll achieve your New Year's resolution, and then stick with that plan. You can do this by making a list or setting some milestones for the year. Once you complete your plan, you'll be ready for the next step which is executing it.
I find writing things down helps me focus and define what it is I want to accomplish. Studies show the more specific your goal, the more likely your success. Many resolutions and goals that people set in the new year fail not out of lack of motivation, but more because they were just not achievable. You can avoid this pitfall by making sure your goal is realistic and truly attainable. You want to be able to feel successful and remain positive, rather than defeated by an overly ambitious goal. For instance, a goal to lose 50 pounds in a month is not realistic, nor is it healthy or sustainable. However, a goal to improve your eating habits by eliminating sugary afternoon snacks and after dinner desserts might be something you will be able to stick to. Once this behavior has become a healthy habit for you, you can move on to yet another goal towards healthy weight loss.
A wonderful tool to help you in defining your specific goal is the S.M.A.R.T. goals method. Use this helpful tool to help you determine if your goal is realistic, attainable, and that you understand the steps required in order to reach that goal. You will know you are successful because you will also define ways to measure your results.
Execute Your Plan
Depending on your goal, you may want to outline specific daily tasks to stick with your resolution. Set yourself up for success by committing to completing these tasks each day. Make a to-do list, and then focus on your mission. When you're working on a task, set aside all other distractions and worries. Your plan and your list will keep you on track. Trust yourself
and your goals. Then stay in the moment.
As long as you have a good plan in place, you will be more willing to get it done right.
Envision Yourself Completing Your Goal
Use daily meditation to keep yourself on track and stay focused. Meditation doesn’t have to be a difficult, involved daily ritual. It can simply mean setting aside some time each day to envision yourself achieving your goal. This is a great way to start your day focused and committed. You can chant your goal out loud if that helps you. But any committed act that regularly reminds you of your goal will keep you focused on the prize. For more information on meditation, use this link.
A vision board is another way to remind yourself of your goals. Check here for a great reference on how to make your own vision board.
Allow Yourself to Take Breaks
Mindfulness is all about staying in the present. If you're constantly thinking about your resolution and ignoring all else, you are not being mindful. This may sound contradictory, but part of the process is accepting where you are at that moment and honoring that feeling. Use your plan as a guide and allow yourself to let go of the constant pressure of achieving your goals. That may mean deviating from your plan for a day or two in order to focus on another pressing matter, like a family birthday. Come back to your plan when you can, trust that it will be successful and stay in the moment.
Open Yourself to Opportunity
By practicing mindfulness, you'll be ready and open to opportunities that come your way. You never know who or what may help you achieve your resolutions. Enter each experience with an open mind and an open heart. You'll be surprised how many new experiences may shape your year.
Your New Year's resolution may change as you maintain mindfulness. Remember that mindfulness itself can be a goal. Enjoy the journey.
Yours in Health,
Evey
