Meaningful New Year's Resolutions

Can you believe it’s 2020? I don’t know if you agree, but it really feels like the past few months flew by. With the new decade officially upon us, we are inundated with messages that tell us to make 2020 the best year yet. Gym memberships typically spike in January as people frantically try to adopt healthier habits and start the year on the “right foot”. Other facets of life seem to call our attention more fiercely during this time, as we try to embody the mentality of “New year, new you.” In many ways, the process of reflecting on the year past and imagining the year ahead can be centering and meaningful. In other ways, though, it can be easy to judge ourselves for the things we haven’t been doing, and the act of making resolutions can leave us feeling inadequate and disappointed. People often make resolutions that are extreme in nature, like “2020 is the year of NO SUGAR,” “I will exercise every day,” or, “This year, I will go to bed at 9PM every single night.” Hopefully you notice the extreme nature of these proclamations--while well-intentioned, these goals leave little to no room for flexibility, and achieving them seems quite daunting. 

So, how can you make resolutions that are doable and lead you to feel proud instead of inadequate? The magic lies in the way you go about setting your 2020 intentions. Here’s our suggestions on how to make meaningful New Year’s resolutions that will add positivity to your year:

1. Start by setting aside some time to reflect or meditate on 2019. What were some things that went really well for you? Any pleasant surprises or meaningful experiences you had? What habits or behaviors would you like to focus on changing this year? 

2. Strive for balance in your resolutions. Instead of putting demands on yourself to go to the gym every morning, find a doable, realistic goal. Maybe you start by taking a brisk walk around your neighborhood two times a week, or schedule gym time when you have free time. In order to achieve a balanced goal, really picture how to incorporate this change into your existing life. Play out in your head what the first small step might look like, and how you will feel. Remember you’re not going for a lifestyle overhaul, just a small change that easily fits into your existing routine.  

3. During your reflection on what you want to work on in 2020, many ideas might arise. Instead of getting overwhelmed by everything you want to do differently, focus on one behavior at a time. This way you can invest the time and energy into making this change a reality, and then slowly can incorporate another change. Be intentional about working on one thing at a time. 

4. Voice your resolution with friends, family, coworkers, and loved ones. By saying aloud what you’re working on, you create accountability and take the intention from simply a thought to something out in the open. People who know about your goals will likely check-in and see how things are going. If you’re feeling stuck, they may be able to offer support and ideas on how to make the change you are seeking. 

5. Instead of striving for perfection (which is essentially unattainable), strive for progress. Even if you haven’t taken the first step toward behavior change, you are making progress in the sense that you’re thinking about behavior change, whereas in the past you didn’t even identify that you wanted to make a change. Reward yourself for small successes, and keep bringing mindful attention to your goal. Changing behavior takes time, but the rewarding feeling that comes with working toward bettering ourselves is so worth it!

References

American Psychological Association. “Making Your New Year’s Resolutions Stick.” Retrieved from https://www.apa.org/helpcenter/resolution

Dimitrijevic, I. “50 New Year’s Resolution Ideas And How to Achieve Each of Them.” Retrieved from https://www.lifehack.org/articles/communication/50-new-years-resolution-ideas-and-how-achieve-each-them.html

Miller, J. “How to Make (and Keep) a New Year’s Resolution.” Retrieved from https://www.nytimes.com/guides/smarterliving/resolution-ideas

Why Sleep is Important

In Matt Walker’s informative Ted Talk, he dives into the science behind why sleep is our superpower, and the effects of getting too little sleep versus getting enough. The amount of sleep we get each night has profound effects on our brain and body.

You may already be aware of research showing that our most productive learning happens when we take in new information and then get enough quality sleep for our brains to process the learning while we snooze. Essentially, sleep is like a “save” button for the memories and new ideas our brain just took in. Additionally, the amount of sleep we get prior to learning dictates how prepared our brain will be as we seek to learn new information. Matt Walker explains that “without sleep, the memory circuits of the brain essentially become waterlogged, and you can’t absorb new memories.” As we age, our sleep quality starts to decline and it becomes more difficult to achieve deep sleep. As sleep quality declines, so does our memory and cognitive functioning. Over time, lack of restorative sleep can lead to cognitive issues like Alzheimer’s disease.

When you catch a cold or are feeling under the weather, do you notice any links with the amount or quality of sleep you’ve been getting? Our immune system is notably impacted by our sleep patterns. Our immune system is made up of Natural Killer Cells which attack dangerous, unwanted elements like cancer cells, bacteria, and viruses, and eliminate them. Without adequate sleep, Natural Killer Cells are not able to activate, leading to a drop in immune functioning. Risk for colon cancer, prostate cancer, and breast cancer increases as quality sleep is hindered.

The good news is that we can use this knowledge to intervene and make changes in our sleep patterns to improve our brain and physical functioning. Caffeine and alcohol consumption both impact our sleep, and making changes in your intake of these could be a great place to start. Another way to start making positive changes is to reassess your sleep conditions. If you take naps and notice it difficult to fall asleep at night, reconsider your napping habits. Setting a consistent bedtime and wake-up time are two of the most beneficial things you can do to get your body into a healthier sleep routine. This means going to bed at the same time and waking up at the same time each day--even on the weekends or days off. Finally, our bodies need to drop in temperature by a few degrees to fall asleep and stay asleep, so adjust your thermostat to around 65 degrees Fahrenheit.

Most of this is probably not very new to you, and yet it can be so difficult to adopt better sleep habits! Our society prioritizes productivity and staying busy over truly listening to what our bodies need. In order to make the necessary changes to our sleep, we must let go of the idea that sleeping too much is lazy, or that other pieces of life are more important than sleep. We must decide that we deserve to get quality sleep. What are a few small steps you can take to start getting deeper, more restorative sleep tonight?

References

Walker, M. (2019). Sleep is your superpower. Retrieved from https://www.ted.com/talks/matt_walker_sleep_is_your_superpower?language=en

Gift Ideas to Help Avoid the Holiday Shopping Frenzy

December is often a season of gift-giving, as many families celebrate holidays like Christmas, Hanukkah, Kwanzaa, the Winter Solstice, and New Year’s Eve. Most of us probably enjoy giving someone a gift they really love, or being gifted something that makes us smile, but do you ever feel uncomfortable about the frenzy associated with buying gifts during the holidays? Holiday shopping can turn into an expensive, competitive activity that sometimes feels more stressful than meaningful. There can also be a lot of disappointment that results from spending a lot of money on a gift that will go unused or unappreciated by the recipient. 

As with most things that make us feel stressed, we can slow down by bringing some mindfulness and awareness to our gift-giving practices, which will hopefully lead to us feeling more satisfied and intentional with the way we exchange gifts during the holidays. Here are a few ideas of ways to bring more joy into your holiday shopping and gift-giving traditions:

• Give an Experience. For people who don’t need more stuff (which is probably many of us), think about giving them an experience instead of a material object. This could be a cooking class, a gift card to a rock-climbing gym, tickets to a concert or the symphony, or even a membership to something like the MKE Film Festival. Not only will the person enjoy their new experience, they will think of you while doing it. For a budget-friendly route, make your own gift card for items you can provide, like a 30-minute back rub, a hike together at a local park, or a home cooked meal on a date of their choosing. 

• Go the DIY route. If you are a crafty person, by all means share your talents with loved ones by knitting them a hat, making them a piece of art, building them a side table, welding them a piece of jewelry, etc. Let your creativity run wild! For others who don’t identify as artists, don’t underestimate your cooking skills. Gifts like a fresh loaf of bread, a tin of cookies, or a jar of homemade jam or pickles will be greatly appreciated!

• Buy Practical Items. Ask the person what they may need. Is this person going off to college soon or moving into a new apartment in the spring? You could help them buy some of the necessities they would otherwise purchase on their own. A cool pair of socks or a cozy scarf will likely get utilized and appreciated. If the person spends a lot of time in the kitchen, see if they are in need of any cooking utensils or tools. 

• Donate to others in need. In place of gift exchanges, some families spend time together during the holidays doing volunteer work. While serving a meal to families in your community, you will give the gift of service and compassion. Maybe there are opportunities to volunteer an afternoon reading to children or the elderly in various hospitals or local organizations. You could also consider donating gifts to a church or agency who then gives them to families in challenging financial situations. 

However you decide to give gifts this season, be mindful of your purpose in doing so. Gift-giving is a way to show others we care and are thinking of them, and often we can convey this through small gestures. For many of us, simply being around friends and loved ones feels like a gift. Remember to stay grounded in the weeks ahead and try to avoid getting swept up in the holiday shopping frenzy. 

References

Acaroglu, L. (2017). 5 Ways to Disrupt Holiday Consumerism. Retrieved from https://medium.com/disruptive-design/5-ways-to-disrupt-holiday-consumerism-33fae672311f