Tag Archives: goals

The Littlest Resolutions That Will Change Your Life

Those gleefully optimistic “Happy New Year” cheers aren’t that far away, which means resolutions are right around the corner. However, we don’t seem to be very good at sticking with them. Unsurprisingly, a massive 80% of people’s resolutions fall to the ground by February.

While a complete overhaul may have been a little ambitious, there are still small ways you can improve your life. And, let’s be real: small, lasting changes are way better than massive ones you can’t hold down. Here are some of the littlest resolutions you can make that will have a major impact on your life.

Write Down Your Strengths Each Day

writing down resolutions

Self-acceptance. A phrase that’s easy to say and equally hard to put into practice. When surveyed, only 5% of people said they exercise self-acceptance as much as they could each day. And yet, the same piece of research from the University of Hertfordshire found this small act could be the key to a happier life. How can you start to accept yourself more?

One of the simplest things you can do is merely notice your strengths and the things you do well. The research suggests you should ask a friend to list these things for you, but you could equally do it yourself. Spend a little time each day (or each week) writing down the things you’re good at. You won’t believe the difference it makes.

Stop Saying Negative Things About Yourself

Are you guilty of putting yourself down? Once you get into this habit, it can be difficult to break. Negative talk is bad for your health, and it’s something you should stop sooner rather than later. The key to kicking the habit is noticing when you do this and making a conscious effort to cut it out. You may not even realize how often you think and/or say damning things about yourself.

Call Your Folks More Often

For many of us, our parents are the closest people to us in the world. No matter how geographically far away your folks are, you should keep them close. While we all have busy lives (no, seriously, we all do!), making the time to drop your family a line could be all it takes to lift your spirits. What’s more, they will appreciate the effort you’re making more than you know.

Don’t think of this as a chore. Instead, whenever you need someone to talk to or just have a spare moment, give them a call. Your folks know you better than anybody. Plus, they’re likely to give you some seriously stellar advice to boot. Go ahead and pick up the phone.

Cuddle Up With Your Pet Regularly

playing with dog

Personally, I strongly believe your pets can enhance your life. If you’re lucky enough to have a fuzzy, furry little creature in your life, simply cuddling up with it now and then could be enough to bring a tad more joy into your life.

In fact, a recent study from the American Psychological Association found owning a pet could enhance your overall well-being. And, let’s face it, there’s nothing quite like cuddling up on the sofa with your very best friend (read: your pet) snuggled on your lap.

Read More Books

By now, we’re all well-versed in the countless benefits of reading and understand we should make time for it. While you may have a reading list as long as your arm, making the time and space to sit down with a book is often a real stumbling block. With that in mind, set aside time each week for this activity and try to limit your distractions. You may find it helpful to set up a reading nook, complete with cozy cushions and throws.

Start Walking to Work (If You Can)

Commuting to work can be a real drag – and don’t we know it. Whether you take the tube or drive, it’s unlikely the prospect of another commute fills you with delight. Well, here’s a novel idea. Should you live near enough to your job, why not consider walking there each day? It may seem like a major effort, but not only will this change help you boost your fitness levels, but it will also make you happier.

There’s been a whole body of research into the effects walking can have on you. In 2016, a study found practicing this habit can have a positive effect on you regardless of why you happen to be doing it (in other words, just walk more!). The research suggested it can cheer you up and prevent your mood from worsening if you’re having a bad day.

Go to Bed at a Decent Time

going to bed earlier

All those super late nights could be playing havoc with your emotions. In a bid to get more “you time,” you could be burning the wick at both ends; but that’s a real mistake. Research has linked late nights and a lack of sleep to repetitive negative thoughts. In short, failing to get the rest you need on a night by night basis could be bringing you down.

Of course, many people have trouble dropping off to sleep when they hit the hay, no matter how early that may be. One of the easiest ways to combat this issue is to remove the gadgets from your bedroom. Put your phone on charge in a separate room and leave your laptop in its case. That way, you won’t be tempted to check them before bed. It may be a teeny-tiny resolution, but it could make a world of difference to your daily life.

How to Stick to Goals, According to Science

“There’s nothing more constant than change,” or so the Greek philosopher, Heraclitus, supposedly once wrote. Except there is, isn’t there? For many of us, the only real constant in our lives is that we absolutely refuse beyond all reason to make any changes. We’re creatures of habit, which is not entirely productive when trying to make and stick to new life goals. Still, the reason we resist straying from our deep-rooted customs is simple — change is hard.

If you’ve ever tried to diet or even save a little money, you will know that this is one of the fundamental truths of life. You might start out with the very best of intentions; but before you even have time to see them in action, you stumble and give up completely. If that sounds all too familiar, you’ve come to the right place. Here are some actionable tips that will help you stick to your goals, according to science.

How to Stick to Goals

Start Small (and Work Your Way Up)

woman thinking about how to stick to goals

First, let’s focus on the planning process. While the idea of a complete lifestyle overhaul might be utterly appealing right now, it’s probably not particularly realistic. Trying to make a hoard of major life changes is likely to leave you burned out faster than you know. So, instead, you absolutely have to start small. Setting yourself reasonable, achievable goals will put you on the path to success. While our innate logic tells us that this is true, there’s been research to back it up too.

In one study by the University of Alabama at Birmingham, the findings suggested that when losing weight, participants were much more likely to reach their goals if they started out small. This doesn’t just apply to weight loss either; it can also be relevant in a work setting. In fact, according to research by Harvard researcher Teresa Amabile, the best way to reach greater workplace goals was to set daily ones. So, rather than setting the grand old goal of gaining a promotion, you might want to set smaller, daily tasks that will help you get there.

Make a Step-by-Step Plan

Let’s face it: You’re getting nowhere fast unless you have a plan in place. Blindly stating that you’d like to achieve something without considering how you’re going to do it is, frankly, insane. If you’re genuinely serious about wanting to reach your goals, you will need to have a plan of action.

What’s more, the plan has to be specific, rather than flexible — at least, according to a study published in the Journal of Consumer Research. The research noted that people are reluctant to follow specific steps (because it makes the process seem harder), but that they should do so all the same. The reason is this: When you break goals down into specific steps, the opposite of what people assume is true, i.e. they are actually easier to reach.

woman learning how to stick to goals

Keep Tabs on Your Progress

If you don’t tend to keep tabs on your progress, you might just want to start. One particular review by researchers at The University of Sheffield stresses the importance of “self-regulation” when trying to pursue goals. The theory rests on the idea that being ignorant of the process will mean we fail in the long run. The researchers dub this the Ostrich Problem since we tend to bury our heads in the sand to avoid doing what we really know we should. It’s not particularly healthy, but it’s something that we all do; so how can we quit it?

Well, to avoid this problem scuppering our best-laid plans, it’s important to keep track of your goals. You might want to do this by setting a reminder on your phone or tablet or keeping a daily journal of your activity. In addition, simply writing down your targets makes them all the more real to you. In short, they come to life and you can no longer ignore them.

Forget the Backup Plan

Finally, it’s time to ditch your backup plan. While it’s human nature to consider all the possible outcomes and plan for them, it may not be particularly helpful. When you’ve got a plan B already laid out in your mind, it’s ever so tempting to fall back on it. Surprisingly, research from the University of Wisconsin-Madison found that preparing for failure actually makes it all the more likely.

So, while it may not feel particularly comfortable going full-steam without considering the alternatives, it might be just the thing that pushes you forward. When you’re making a backup plan, you’re subconsciously admitting that you don’t have faith in yourself. That’s not exactly the right footing to start on, is it? Trying avoiding this step altogether, and it might just make all the difference.