The New Year is approaching and it’s time to start thinking about New Year’s resolutions. Often you may know that most of us tend to abandon our resolutions quickly.
According to University of Scranton research, approximately 8% of Americans achieve their resolutions at all. That’s probably because we tend to set some unrealistic goals.
In a survey of 822 readers, 23% said that New Year’s resolutions made them feel depressed, underachieved, or disappointed in themselves. The New Year is a great time to start fresh and for self-improvement, however we shouldn’t set ourselves unrealistic goals and put ourselves for failure in the process. There are many goals and achievements we can set for ourselves that we can do.
Let’s rethink how we approach these resolutions. There are many improvements we can make in our lives that hardly take any time. Maybe eventually they’ll build into larger habits or maybe they’ll stay just as tiny parts of your day. The essential point is you make the time do them – even if it’s just a short moment each day. Here are seven resolutions that you can complete in one minute every day.
1. Keep a journal
Even if you simply write down one thing that you’re grateful for that day, it’s a great start. It’s proven that gratitude journals have been shown to have a positive effect on your mood.
In 2012 study in Psychology Today found that keeping a daily gratitude journal helped people with anxiety and depression. The participants in the study found it lessened their symptoms and helped them sleep better.
People often think meditation requires to do a full 90-minute session to get a sense of peace. In fact, if you’re new to meditation, you can start with baby steps.
Jamison Monroe Jr., the Founder and CEO of Newport Academy Mental Rehab Center says, “meditation is the most effective way to slow down and bring us back to the present moment.” Meditation may be much more simple than many people think.
Nowadays there are some great applications on your smartphones that can help or if you feel stressed, just take one minute to close your eyes and focus on taking long breaths in and out. It’s worth the try.
3. Eat more vegetables
Going on a diet or losing couple pounds may be some of your new resolutions. Instead of cutting something out of your diet, try adding healthy food in. Instead of looking at the frozen food aisle, take the time to pick out healthy produce at the supermarket.
Tiye Massey, Director of Content at Clean comments, “everyone can add more antioxidant-rich fruits and vegetables to their diet. Antioxidants can help us look and feel better by preventing cell damage caused by the free radicals we are all exposed to every day.”
Next time you go grocery shopping, make sure to pick out fresh fruits and vegetables. It doesn’t take more than a minute to pick fresh and green broccoli to cook.
4. Drink more water
We know that water is essential to our body. Water is like a magic elixir – it boosts your immune system, gives you energy, flushes out toxins, and many more. Being dehydrated is the worst and could harm our body. If you’re used to it, you might not even realize how dehydrated you are.
If you do not have a water bottle, first thing, go buy yourself a big AF water bottle. Then every morning take thirty seconds to fill up that water bottle and make sure to drink it every day. Take thirty seconds later in the day and do it again.
Massey explains, “The number you end up with is the minimum amount of after in ounces we suggest drinking every day.” So, make sure to drink it up and you will feel different when you begin your new day.
5. Practice self-care
Take some extra minute every day for a little self-care, whatever that means to you. Everyone is different how they practice self-care. You can treat yourself and download songs that makes you smile. just give yourself a little treat. Often when things are stressful, it’s easy to let taking care of yourself fall as you prioritize other people.
Dr. Erika Martinez, a psychologist says, “Don’t forget to live your life.” She further explains, “spend time with your family and friends. Go to hot yoga. Schedule the spa day with your best friends or whatever else relaxes and restores you.”
Remember that your health and self-care come first, nothing else.
6. Take a moment to stretch every day
Stretching every day for more than 60 seconds is highly recommended. Especially important to those who work at a desk all day or have a sedentary lifestyle. Stretching every morning when you wake up can make a huge difference to your morning.
Stephanie Eris, the national yoga director at Exhale Spa says, “Do gentle head and shoulder circles, lie on your back, hug your knees into your chest, and make circles with your knees to massage your low back.” Simple stretches and movements will keep your joints lubricated and you will feel much better, and help your body in the long-term.
7. Say a positive affirmation
Take 60 seconds and say it to yourself whatever you need to hear. All of us need something different to feel good – maybe you need to be reminded that you’re feeling great, beautiful, smart or strong. Look yourself in the mirror and say it.
A study published in the journal Personality and Social Psychology Bulletin of 282 participants found that self-affirmation boosted performance and were especially helpful in high-stress situations. It’s a big help in professional situations and it’s a great tool. Simply take a minute out of your day and say positive things about yourself.
It’s very easy to start off 2017 with another set of unrealistic resolutions. Just take a minute each day to think about your resolutions and yourself. Stay happy and take a short moment to think about your goals that you can reach.
Sam Lee / Illinois