Calm, Cool and Connected - The Guide Book to Peace of Mind

Planning for a Successful New Year

December 24, 2021 Calm, Cool and Connected Season 1 Episode 123
Calm, Cool and Connected - The Guide Book to Peace of Mind
Planning for a Successful New Year
Show Notes Transcript

Planning for a Successful New Year  

The New Year is always an opportunity for fresh starts and new perspectives. It’s normal to set  goals, and it’s just as normal to fail by the time January is over.  

Key Takeaways from Liz:  

• Learn how self reflection can help you to keep your New Years resolutions 
• Hear how using calendars and alarms to create habits can help with the process
• Find out how “bite sized goals” are easier to achieve. Bigger isn’t always better!
• Learn how focusing on things we can control, can help us achieve our goals 
• Hear why a gratitude journal is so helpful 

All of this and more, on this episode of Calm, Cool and Connected.  

For more information on Dr. Elizabeth Fedrick, visit her website: evolvecounselingaz.com
Connect with Dr, Fedrick on Instagram: @drelizabethfedrick

Watch the video interview here

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[00:00:00] 

Dr. Fedrick: Hello and welcome to calm. Cool and connected. I'm your host, Dr. Elizabeth Bedrick. The new year is always an opportunity for fresh starts. New perspectives. Working towards goals that we might've put up put off the previous year or even potentially the year before that. And the new year is really about this search for something new, for something fresh for reaching these goals.

It's really a societal norm that we've all developed of going into the new year [00:01:00] with goals. But the other part of the societal norm is that most of us don't even make it through January without giving up on these goals. Statistics indicate that about 92%. The millions of people who set new year's resolutions every year, ended up giving them up by about a week or two into January.

However, instead of using that data to discourage us, we can use it as a motivator to find better ways to create and maintain healthy habits, to reach these goals. So some ideas to get you started would first be self-reflection as you prepare to head into the new year or possibly you're already in the new year as you're listening to.

Really engage in some honest reflection of what last year, 2021, what it consisted of, what are some things that you're proud of? What are some things that you achieved? What are some things that you learned and in some ways that you grew, but also what are some potential learning opportunities? What are some ways that you want to continue to grow?

Or maybe what are [00:02:00] some new behaviors you want to start to implement? And how do you want to improve upon that in this new year? An effective way to do that would be to create routines. So new habits are only effective. If we're set up for success, as the saying goes, build a plan means you plan to fail.

If you don't have these real safeguards in place, we're likely to give up on these habits immediately. And so this might mean using calendars, alarms reminders, using ways to really. Schedule in and assist you in identifying this is the new habit I'm building into my day. This is the time of day I'm going to do it.

And this is how I'm going to remind myself to do it. And then building on those successes when you make it a week of doing this new habit, really celebrate that and use that as motivation as you head into the new week. Also considering to start small. So it's not necessary to try to work out for an hour every day.

Maybe you are attempting to work out three times a week, or maybe you're attempting to work out 15 minutes a day, [00:03:00] but really making them realistic, small size goals so that you can achieve that. You can feel the success of achieving that, which will then motivate you to keep going. Also considering circle of control.

You hear me talk a lot about circle of control and this meaning that if you were to visualize a circle what's on the inside is the things we can influence what you choose to eat, what you choose to, where the friends you have, the relationships you engage in, and what's outside of that circle are the things that you can't.

This is the weather. This is sports scores. This is how other people treat you. When we focus on what we can influence, this really takes away the opportunity for creating excuses or trying to justify when we don't engage in this new behavior that we're trying to implement.

So when you recognize don't have a babysitter and that's not within my circle of control, but there are other ways that I can go out and exercise, or I can do a video at home or finding what you can control in that situation is a really [00:04:00] empowering way. To help you achieve the goals, stop making excuses and continue to work towards it.

Even when you feel like there's setbacks and barriers, another really effective way to engage in your new goals to celebrate your new goals. And then to use that as motivation is using a gratitude journal. So research indicates that when we use a gratitude journal, when we at the end of the day, identify what went well, what are we proud of?

What is feeling good in our life? This is actually really effective for improving mood states and general wellbeing. And so what I suggest for my clients is something called an evidence log, where they identify at the end of the day pieces of evidence to support that they did well towards that goal, or it just even identifying ways that they focused on their circle of control.

It's an empowering way to see that things are going well, things can go in the right direction. And then again, it helps you to feel like, [00:05:00] yes, I can keep going. I can keep doing this. I am successful. It's also a really powerful way to challenge some of those negative and limiting beliefs that often are what hold us back.

If we believe we can't do something or something's too hard, then we often just give up. And so having this mindset and having this evidence to support that we can do hard things. And what is what pushes us to continue to do hard things and into the new year with specific and realistic goals, a clear game plan on how to achieve these goals will be a total game changer for 2020 to consider using some or ideally all of the tips tips we just talked about.

So that in the new year, you can be a part of that 8% who continues on with their goal. And ends up reaching them. Thank you all for tuning into this episode of calm, cooling, connected. Please make sure to find us on Facebook and Instagram and also make sure to rate and subscribe to our podcast so that others can discover our content as well.

Thank you again for joining us in [00:06:00] this episode of calm, cooling, connected. .