January Newsletter

27-Jan-2010

Steps to Accomplishing Your health goals for 2010
Now is the Time to Plan Your Relaxation

7 Steps to Accomplishing Your Health Goals for 2010

Hopefully, you’re feeling well rested and ready to create a new year. January is a natural time to take stock and consider what you want to do more or less of in 2010. It’s a great opportunity to set goals, make changes and design new projects.

It’s become popular to dismiss the idea of ‘New Year’s resolutions’, as though it’s silly to be interested in taking on something new. Maybe we think it’s too hard to change things, so it’s not worth trying. Why get idealistic if you’re only going to fail?

That’s a pity, because the problem is not our desire to change, but the way we go about it. Mostly we assume that the key to success is willpower, but if there’s one thing missing in the design of most human beings, it’s willpower.

The key is to create structures that reinforce what we want to accomplish and support us, rather than thinking we’ll pull through if we’re just determined enough.

I’ve written about this in the article Change your Habits, Change your Life. If you want to make a change to your lifestyle this year, it’s a good place to start. You might also find this 7-step process helpful.

STEP 1 is to get clear on exactly what you want to achieve and why you want to achieve it. Imagine you’ve accomplished it. What would that be like? What would be different? This should help you to decide whether this is really something you’re committed to, just a nice idea, or something you think you should do but aren’t going to follow through on.

Once you are clear you’re taking it on, STEP 2 is to write down your goal. Make it specific and give it a realistic deadline.

STEP 3 is to put it somewhere visible, such as on your computer, your desk, bathroom mirror, or bedside table. If you’re visual, you might use pictures to inspire you, an auditory person might imagine the sound of your friends and family congratulating you, and a kinesthetic person might feel what it would be like to have successfully achieved that goal. Use any of these that make the experience more real for you and keep you present to what you want to accomplish.

STEP 4 is to get your friends and family on side. Tell them what you are out to achieve and what you need from them. Too many of us don’t have what we want because we’re too scared to ask for help and try to do everything ourselves. We avoid rejection by never asking. The crazy thing is that the people in our lives are often falling over themselves to help us, but we won’t ask. By the way, if your reason for keeping quiet is that no one need know if you don’t follow through, that’s setting yourself up to fail!

STEP 5 is to make an effective plan. There’s not much point in sticking to a plan that isn’t going to give you the result you want. The health area is rife with poor information, so get some expert advice if you need it.

Break your goal down into manageable steps, then work out what support you need to accomplish each one. For example, finding a reliable buddy could be the support you need in getting a new exercise program off the ground.

STEP 6 is to check your goals and get present to them each week. I do this on a Sunday, so I can design the coming week. You don’t want your plan to fall by the wayside the moment you get a visitor or get busy at work. Look ahead at your schedule to see any clashes that might be looming and work out a solution.

Finally, STEP 7 is to reward yourself and acknowledge your progress. That helps keep you on track and present to your accomplishments.

This kind of process is familiar to most of us, but how often do we use it? One of its advantages is that if things fall over, it’s easy to spot where the problem is. We can rectify what we’re doing at that step and get going again.

Occasionally it’ll all go out the window, but if you do the planning it won’t happen often. And when it does, all there is to do is get back on course.

Now is the Time to Plan Your Relaxation

While we’re on a planning theme, this is a good time to look at when and how you’re going to take time out this year. Stress is a big factor in our health, and

most of us don’t do a good job of getting enough relaxation.

An annual holiday is one thing, but we also need smaller breaks. You might opt for three or four weekends or long weekends throughout the year. It doesn’t have to be extravagant; just give yourself time — preferably away from home — to sit, relax and unwind.

It’s also important to get some down time each week. Get clear on what provides that for you. Music, massage, yoga, reading, gardening, movies, golf, time with friends? Make time for three or four relaxing activities each week.

In addition, aim for 7 or 8 hours sleep a night and find yourself at least 10 minutes to stop and relax each day.

Some weeks might not even go close, but it’s what you do most of the time that counts. If you hate the idea of planning a break and prefer to do it spontaneously, that’s great provided you do it. Too often we sail on regardless until life catches up with us. Planning your relaxation is an important way to take care of yourself, and hopefully that’s high on your agenda for 2010.

Happy Australia Day!

Until next time

Dr Rhonda Anderson

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