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3 Gesondheidskundiges vertel u hoe u u nuwejaarsvoornemens vinnig kan begin

3 Gesondheidskundiges vertel u hoe u u nuwejaarsvoornemens vinnig kan begin



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Maak gereed vir die vakansie en begin 'n nuwe begin

3 Gesondheidskundiges vertel u hoe u u nuwejaarsvoornemens vinnig kan begin

"Die nuwe jaar is altyd 'n goeie tyd om na ons lewens te kyk, onsself op die skouer te klop vir alles wat ons bereik het, en ons oog op wat voorlê," sê Alissa Rumsey, geregistreerde dieetkundige en woordvoerder van Die Akademie vir Voeding en Dieetkunde. 'As ons dink aan verbeterings wat ons aan ons gesondheid kan maak, is dit belangrik om meetbare en haalbare doelwitte te stel wat op 'n leeftyd gerig is, eerder as net die volgende paar dae of weke.'

Ons het met vier voedingsdeskundiges gesels oor maniere om gesond te bly gedurende die vakansie en om 'n nuwe jaar se dieetoplossing te begin.

Vermy die vinnige oplossings

Fokus op 'n lewenstylverandering, eerder as 'n vinnige, minder permanente verandering. 'Dit beteken vermy mode dieet met noodlottige eienskappe soos beloftes van 'n vinnige oplossing, min of geen fisieke aktiwiteit, rigiede maaltydplanne, vreemde hoeveelhede kos of spesiale voedselkombinasies, 'sê Rumsey.

Wees bedag op u voedingsbronne

Verbruikers moet volgens Rumsey ook baie bewus wees van die bron van die voedingsvoorligting wat hulle soek. "Byna almal kan hulself deesdae 'n 'voedingkundige' noem," sê Rumsey. 'Maar om advies van 'n ongekwalifiseerde persoon te neem, kan ten minste tydmors en hoogstens gevaarlik wees. Geregistreerde dieetkundiges het die opleiding, opleiding en ervaring om persoonlike, veilige en wetenskaplike voedingsvoorligting jy kan vertrou. ”

Verdeel groot doelwitte in kleiner doelwitte

"Een van die beste metodes vir 'n gesonde gewig en 'n algemene gesonde leefstyl, is om op die kort termyn te fokus, terwyl langtermyndoelwitte gestel word," sê Rumsey. Rumsey beveel aan om groot doelwitte in kleiner, meer spesifieke byt te breek. 'As u 10 pond wil verloor, beplan om elke twee weke 'n pond te verloor. Of as u doel is om meer vrugte en groente te eet, begin dan eers voeg een stuk vrugte by die ontbyt en een groente vir aandete. Kleiner doelwitte is makliker om te bereik, en die resultate word mettertyd meer. ”

Moenie jouself ontneem nie

“As jy jouself van sekere kosse ontneem, lei dit dikwels tot eet, so as jy iets wil eet, eet net kleiner porsies en maak die gesondste keuse, ”sê Caroline Cederquist, M.D.

Moenie in die kitskos-lokval val nie

"Die vakansieseisoen kan u aan die gang hou met min tyd om maaltye voor te berei," sê Cederquist. 'Kitskos is handig, maar bevat dikwels vet en kalorieë. Berei vinnige, gesonde maaltye voor en vries dit voor die tyd om uit die kitskosstrik te bly. ”

Moenie stres-eet nie

Stres eet gebeur met die beste van ons en meestal is ons nie eens honger nie, ”sê Cederquist. 'Ons hou daarvan om iets daar te hê om aan te peusel wanneer ons stres. Hou dus gesonde versnaperinge soos granola, neute, kaasstokkies en vrugte beskikbaar en onderweg. Deur dit te doen, kan u die hele dag versnaperinge eet en verhoed dat u honger ly, u sal nie lus wees vir slegte kos nie, en u sal ook nie eet nie-maar u sal ook weet dat die versnaperinge wat u eet, nie sal veroorsaak nie gewig optel.

Water drink

"Water Dit is belangrik, dit verwyder nie net gifstowwe en spoel die stelsel uit nie, maar dit veroorsaak ook dat een vol is, ”sê Cederquist. "Die liggaam vertolk die dors na honger baie keer verkeerd, en deur goed gehidreer te word, sal dit voorkom dat dit te veel eet, maar ook 'n meer vol gevoel."

Eet skoon

"'N Skoon, lae-inflammatoriese dieet wat u ontsteking laag hou en u immuunstelsel sterk is, is die eerste en belangrikste stap wat u kan neem om te help, "sê Frank Lipman, besturende direkteur." Vermy verwerkte voedsel, suiker en gluten en leer watter kosse ontstekingstelsels veroorsaak. in jou liggaam. ”

Eet kleiner porsies kos

iStock / Thinkstock

Restaurante en vakansie buffette kan ons in die moeilikheid bring as ons die regte porsiegrootte raai. 'Dit is veral belangrik tydens 'n buffet, waar u moontlik alles wil probeer,' sê Cederquist. "Kies die items wat u die meeste wil probeer, en eet 'n klein gedeelte daarvan."

Geniet Turkye gedurende die vakansie

iStock / Thinkstock

Turkye bevat groot hoeveelhede tryptofaan, wat die verantwoordelikheid is vir die voedselkoma op Thanksgiving, ”sê Cederquist. 'Die aminosuur wat in proteïenbevattende voedsel voorkom, help om serotonien te produseer. In 'n studie uit 2006 wat in die Journal of Psychiatry Neuroscience gepubliseer is, is bevind dat tryptofaan aansienlike gedrag aansienlik verminder en aangename gedrag en persepsies van aangenaamheid by mans en vroue verhoog. Verder kan verhoogde serotonienvlakke sosiaal konstruktiewe gedrag verbeter en sosiale persepsies verbeter. Moet dus nie hierdie vakansieseisoen wegskram van die vakansie -witvleis nie. Dit sorg vir 'n rustiger en gelukkiger vakansietyd! ”

Beperk die sterk drink

Thinkstock

Alkohol bevat baie kalorieë, net soos eiernag, pons en koeldrank, probeer dit dus beperk, ”sê Cederquist. 'As u 'n koeldrankdrinker is, probeer om 'n seltzer by te voeg en meng dit miskien met 'n bietjie sap. As u nog eier hoef te hê, probeer om uself tot een te beperk en probeer om vetvrye melk te gebruik. ”

Maak slaap 'n prioriteit

'Te min slaap veroorsaak die vrystelling van te veel kortisol,' sê Lipman. Te min slaap maak ons ​​meer honger en veroorsaak ook drang na suiker, koolhidrate en kafeïen. ” Gewig verloor kan begin met genoeg slaap.

Gesonde etes

'Vooruit kook kan help spanning te verminder en beter eet, ”sê Cederquist. 'Kook een of twee keer per week grootmaat kos. Kies een dag per week, gewoonlik werk 'n Sondag die beste en sit een tot twee uur opsy om 'n paar verskillende soorte maaltye te kook, en sit dit dan in 'n stoorhouer om in die yskas te hou; dit spaar u baie tyd gedurende die week en geld ook. Deur dit te doen, verminder u die kommer oor kook en wat u vir middagete of aandete moet eet, en kan u gesonder bly deur die kans te verminder om vinniger, minder gesonde maaltye soos kitskos te gebruik. ”

Bevredig u soettand op 'n gesonde manier

'As u iemand is wat lief is vir hulle vakansie pasteie u het nie geluk nie, maak net slimmer keuses, ”sê Cederquist. 'Appeltaart is waarskynlik beter as ander vakansie -gunstelinge, want dit bevat vrugte en nie soveel suiker en kalorieë as ander ryk nageregte nie. Pampoentert is ook 'n gesonder keuse as koekies en koeke. Vrugteslaai maak ook 'n heerlike woestyn. ”

Vertraag as jy eet

'U sal u maaltye beter geniet as u stadig eet,' sê Cederquist. 'U sal ook minder eet, want u maag en brein sal tyd hê om te besef dat dit' vol 'is.

Snacks moet ook gesond wees

Of jy nou jou spens opberg of 'n partytjie hou, gesonde versnaperinge is net so belangrik soos gesonde maaltye. "Bedien salsa met volgraan, transvetvrye skyfies of pitavleis," sê Cederquist. "Bied guacamole met vars groente. ”

Gebruik gesonde bakvervangers

'As 'n deel van u vakansietradisie dit behels koekies bak, maak dit met groente -olie in plaas van vaste vette of verkort, ”sê Cederquist. 'Voeg 'n paar volgraan of koringkiem, rosyne en neute by. Maak ook die koekies klein. Gebruik 'n teelepel in plaas van 'n eetlepel vir koekies en sny koekies in klein stukkies. U kan meer variëteite aanbied en u hoef nie naastenby soveel te bak nie. ”

Op Die Groen Blaargroente

Groen blaargroentes soos romaine blaarslaai en spinasie bevat folaat, wat dopamien produseer, 'n breinchemikalie wat plesier veroorsaak en help om kalm te bly, 'sê Cederquist. '' N Studie van 2012 in die Journal of Affective Disorders van 2800 middeljarige en bejaardes het bevind dat diegene wat die meeste folaat inneem, 'n laer risiko het vir depressiesimptome as diegene wat die minste ingeneem het. Probeer daarom om 'n heerlike, gesonde slaai te maak, gevul met hierdie groot folaatgroente vir middagete of as 'n bykomstigheid. Dit sal nie net vinniger vul nie, maar u ook stresvry hou. ”


Presies wat om te doen as u nuwejaar- en rsquos -resolusie al besig is om te gly

Voel u dat u vasbeslote word? 'N Gedragsielkundige verduidelik die mees algemene redes waarom resolusies misluk, en hoe u die uwe kan laat vashou.

Met elke nuwe jaar kom 'n nuwe kans om onsself te verbeter. Ons belowe om ons suikerverslawing op te skop, ons ouers meer te bel en minder op Facebook te kyk. Tog is die meeste van ons binne enkele weke terug om te peusel, na oueroproepe te kyk en deur ons nuusvoer te blaai.

Maar voordat u nog 'n persoon word wat die resolusiedag van u nuwe jaar waarneem en waarneem (ja, dit is 'n ware ding op 17 Januarie, die dag waarop die meeste mense die handdoek ingooi): daar is nog tyd om 'n nuwe opknapping te maak resolusie wat verloor, en#xA0 verloor, en begin met die blywende verandering wat u op 1 Januarie wou beoog. gedragsielkundige Art Markman, PhD.

Markman, die skrywer van Slim verandering: vyf gereedskap om nuwe en volhoubare gewoontes in jouself en ander te skep verduidelik die vyf belangrikste redes waarom nuwejaarsvoornemens misluk, en die klein aanpassings om elke fout reg te stel.

U resolusie word op 'n negatiewe manier opgestel

Ons neem gereeld besluite oor wat ons wil hê stop doen in plaas van wat ons wil begin doen, sê Markman.   “ As jy 'n gedrag het wat jy probeer verander, of dit minder eet of jou e -pos minder keer per dag nagaan, moet jy eintlik 'n ander gedrag in die plek plaas, en# x201D verduidelik hy. “ Die sleutel is om te fokus op 'n positiewe aksie wat u gaan doen in die situasie waarin u die ou gedrag gedoen het. ”

Dus, in plaas daarvan om te beloof om 'n sekere gedrag op te gee of sonder iets te doen, raam u besluit rondom die nuwe positiewe aksie wat u in die plek daarvan sal doen. Laat ons sê dat u die aand sonder ophou deur u telefoon wil ophou blaai. In plaas daarvan om te belowe om u toestel teen 22:00 af te skakel, moet u op daardie tydstip begin bederf. Op hierdie manier ontkoppel u die digitale aansluiting terwyl u uself beloon met meer slaap en 'n positiewe aksie wat werklike verandering kan motiveer.

Jou einddoel is te vaag

Om te besluit om twee keer per week te oefen, klink na 'n soliede plan, maar dit is nie genoeg geteiken nie, sê Markman. dit op u kalender, en#x201D sê hy. “ ‘ Twee keer per week ’ is nie op jou kalender nie, maar ‘ Maandag en Donderdag om 16:00 ’ is. ”

Om spesifiek te raak, help u nie net om te besef wat u moet doen om u resolusie te sien nie, maar dit beklemtoon ook die dinge wat u kan belemmer (dink: u weeklikse manikuur en#xA0ook om 16:00 geskeduleer op Donderdae). Begin rekening hou met alle moontlike padblokkades, en voeg by u beplanner die stappe wat u neem om dit uit die weg te ruim, sodat u eintlik na die gimnasium kan kom, eerder as om verskonings te maak.

U spreek nie die oorsaak aan nie

Om 'n besluit te kan neem, moet u weet wie, wat, wanneer, waar en waarom van die gedrag wat u probeer verander. As u byvoorbeeld wil ophou om u naels te byt, moet u let op die omstandighede waaronder u die gewoonte gebruik.

“I moedig mense aan wat nie hul besluit neem nie, om 'n gewoonte -dagboek vir 'n week of twee te hou, ”, sê Markman. Nie sodat hulle hul gedrag kan verander nie, maar net om daarna te kyk en te sien wat hulle doen. ” As u eers besef dat u altyd u naels byt terwyl u angstig 'n werkprojek voltooi, sal u beter toegerus wees neem aksies om dit te stop —, soos die koop van lessenaarspeelgoed, om u hande gedurende die dag besig te hou, of net meer bedag daarop om u vingers op u sleutelbord te hou terwyl die spertyd weg is.

Jy dink dit gaan alles oor wilskrag

Wilskrag word oorskat. Volgens Markman glo mense dikwels dat hul toewyding genoeg is om te keer dat hulle in hul slegte gewoontes terugval. Ongelukkig gaan 'n spens vol kaasmielies nie op 'n magiese manier minder aanloklik raak nie, net omdat jy vir jouself gesê het dat jy dit nie meer sal laat vaar terwyl jy Netflix kyk nie.

Op hierdie punt ry jy op die rem, ”, sê Markman. Jou motiveringsisteem herinner jou aan die snack in die kombuis, en jy moet op jou wilskrag staatmaak om te keer dat jy dit eet. Maar net soos in 'n motor, as hulle lank genoeg rem, sal hulle misluk. ”

Die oplossing? Struktureer u omgewing eerder as om op wilskrag te vertrou, sodat die ding wat u wil of die gewoonte het wat u probeer breek, so moeilik is om te kry of te doen, en dit sal nie die moeite doen om dit te probeer nie. Omdat u nie 'n pint roomys kan eet wat u nooit gekoop het nie, nie waar nie?

U kan dit alleen doen

Nuusflits: as u daarin slaag om u resolusie uit te voer, sal niemand dit sê nie Baie geluk, maar dit is beslis nie so 'n groot probleem nie, want jy het 'n ondersteuningstelsel.  As u agterkom dat u u resolusie laat vaar, skakel 'n vriend en stel Markman voor. Vind iemand wat bereid is om as u rugsteun te dien, sodat u, as u op die punt staan ​​om te gly, u kan bel of 'n SMS kan stuur vir ondersteuning. dit met 'n bietjie hulp van u vriende.

Meld u aan vir die Gesonde Lewe om ons topverhale in u inkassie te stuur nuusbrief


Presies wat om te doen as u nuwejaar- en rsquos -resolusie al besig is om te gly

Voel u dat u vasbeslote word? 'N Gedragsielkundige verduidelik die mees algemene redes waarom resolusies misluk, en hoe u die uwe kan laat vashou.

Met elke nuwe jaar kom 'n nuwe kans om onsself te verbeter. Ons belowe om ons suikerverslawing op te skop, ons ouers meer te bel en minder op Facebook te kyk. Tog is die meeste van ons binne enkele weke terug om te peusel, na oueroproepe te kyk en deur ons nuusvoer te blaai.

Maar voordat u nog 'n persoon word wat die resolusiedag van u nuwe jaar waarneem en waarneem (ja, dit is 'n regte ding op 17 Januarie, die dag waarop die meeste mense die handdoek ingooi): daar is nog tyd om 'n nuwe opknapping te maak resolusie wat verloor, en#xA0 verloor, en begin met die blywende verandering wat u op 1 Januarie wou beoog. gedragsielkundige Art Markman, PhD.

Markman, die skrywer van Slim verandering: vyf gereedskap om nuwe en volhoubare gewoontes in jouself en ander te skep verduidelik die vyf belangrikste redes waarom nuwejaarsvoornemens misluk, en die klein aanpassings om elke fout reg te stel.

U resolusie word op 'n negatiewe manier opgestel

Ons neem gereeld besluite oor wat ons wil hê stop doen in plaas van wat ons wil begin doen, sê Markman.   “ As jy 'n gedrag het wat jy probeer verander, of dit minder eet of jou e -pos minder keer per dag nagaan, moet jy eintlik 'n ander gedrag plaas, x201D verduidelik hy. “ Die sleutel is om te fokus op 'n positiewe aksie wat u gaan doen in die situasie waarin u die ou gedrag gedoen het. ”

Dus, in plaas daarvan om te beloof om 'n sekere gedrag op te gee of sonder iets te doen, raam u besluit rondom die nuwe positiewe aksie wat u in die plek daarvan sal doen. Laat ons sê dat u die aand sonder ophou deur u telefoon wil ophou blaai. In plaas daarvan om te belowe om u toestel teen 22:00 af te skakel, moet u op daardie tydstip begin bederf. Op hierdie manier ontkoppel u digitaal, terwyl u uself beloon met meer slaap en 'n positiewe aksie wat werklike verandering kan motiveer.

Jou einddoel is te vaag

Om te besluit om twee keer per week te oefen, klink na 'n soliede plan, maar dit is nie genoeg geteiken nie, sê Markman. dit op u kalender, en#x201D sê hy. “ ‘ Twee keer per week ’ is nie op jou kalender nie, maar ‘ Maandag en Donderdag om 16:00 ’ is. ”

Om spesifiek te raak, help u nie net om te besef wat u moet doen om u resolusie te sien nie, maar dit beklemtoon ook die dinge wat u kan belemmer (dink aan: u weeklikse manikuur en#xA0ook om 16:00 geskeduleer op Donderdae). Begin rekening hou met alle moontlike padblokkades, en voeg by u beplanner die stappe wat u neem om dit uit die weg te ruim, sodat u eintlik na die gimnasium kan kom, eerder as om verskonings te maak.

U spreek nie die oorsaak aan nie

Om 'n besluit te kan neem, moet u weet wie, wat, wanneer, waar en waarom van die gedrag wat u probeer verander. As u byvoorbeeld wil ophou om u naels te byt, moet u let op die omstandighede waaronder u die gewoonte gebruik.

“I moedig mense aan wat nie hul besluit neem nie, om 'n gewoonte -dagboek vir 'n week of twee te hou, ”, sê Markman. Nie sodat hulle hul gedrag kan verander nie, maar net om daarna te kyk en te sien wat hulle doen. ” As u eers besef dat u altyd u naels byt terwyl u angstig 'n werkprojek voltooi, sal u beter toegerus wees neem aksies om dit te stop —, soos die koop van lessenaarspeelgoed, om u hande gedurende die dag besig te hou, of net meer bedag daarop om u vingers op u sleutelbord te hou terwyl die spertyd weg is.

Jy dink dit gaan alles oor wilskrag

Wilskrag word oorskat. Volgens Markman glo mense dikwels dat hul toewyding genoeg is om te keer dat hulle in hul slegte gewoontes terugval. Ongelukkig gaan 'n spens vol kaasmielies nie op 'n magiese manier minder aanloklik raak nie, net omdat jy vir jouself gesê het dat jy dit nie meer sal laat vaar terwyl jy Netflix kyk nie.

Op hierdie punt ry jy op die rem, ”, sê Markman. Jou motiveringsisteem herinner jou aan die snack in die kombuis, en jy moet op jou wilskrag staatmaak om te keer dat jy dit eet. Maar net soos in 'n motor, as hulle lank genoeg rem, sal hulle misluk. ”

Die oplossing? Struktureer u omgewing eerder as om op wilskrag te vertrou, sodat die ding wat u wil of die gewoonte het wat u probeer breek, so moeilik is om te kry of te doen, en dit sal nie die moeite doen om dit te probeer nie. Omdat u nie 'n pint roomys kan eet wat u nooit gekoop het nie, nie waar nie?

U kan dit alleen doen

Nuusflits: as u daarin slaag om u resolusie uit te voer, sal niemand dit sê nie Baie geluk, maar dit is beslis nie so 'n groot probleem nie, want jy het 'n ondersteuningstelsel.  As u agterkom dat u u resolusie laat vaar, skakel 'n vriend en stel Markman voor. Vind iemand wat bereid is om as u rugsteun te dien, sodat u, as u op die punt staan ​​om te gly, u kan bel of 'n SMS kan stuur vir ondersteuning. dit met 'n bietjie hulp van u vriende.

Meld u aan vir die Gesonde Lewe om ons topverhale in u inkassie te stuur nuusbrief


Presies wat om te doen as u nuwejaar- en rsquos -resolusie al besig is om te gly

Voel u dat u vasbeslote word? 'N Gedragsielkundige verduidelik die mees algemene redes waarom resolusies misluk, en hoe u die uwe kan laat vashou.

Met elke nuwe jaar kom 'n nuwe kans om onsself te verbeter. Ons belowe om ons suikerverslawing op te skop, ons ouers meer te bel en minder op Facebook te kyk. Maar binne enkele weke is die meeste van ons weer besig om te peusel, na oueroproepe te kyk, en onsinnig deur ons nuusvoer te blaai.

Maar voordat u nog 'n persoon word wat die resolusiedag van u nuwe jaar waarneem en waarneem (ja, dit is 'n regte ding op 17 Januarie, die dag waarop die meeste mense die handdoek ingooi): daar is nog tyd om 'n nuwe opknapping te maak resolusie wat verloor, en#xA0 verloor, en begin met die blywende verandering wat u op 1 Januarie wou beoog. gedragsielkundige Art Markman, PhD.

Markman, die skrywer van Slim verandering: vyf gereedskap om nuwe en volhoubare gewoontes in jouself en ander te skep verduidelik die vyf belangrikste redes waarom nuwejaarsvoornemens misluk, en die klein aanpassings om elke fout reg te stel.

U resolusie word op 'n negatiewe manier opgestel

Ons neem gereeld besluite oor wat ons wil hê stop doen in plaas van wat ons wil begin doen, sê Markman.   “ As jy 'n gedrag het wat jy probeer verander, of dit minder eet of jou e -pos minder keer per dag nagaan, moet jy eintlik 'n ander gedrag plaas, x201D verduidelik hy. 𠇍ie sleutel is om te fokus op 'n positiewe aksie wat u gaan doen in die situasie waarin u die ou gedrag gedoen het. ”

Dus, in plaas daarvan om te beloof om 'n sekere gedrag op te gee of sonder iets te doen, raam u besluit rondom die nuwe positiewe aksie wat u in die plek daarvan sal doen. Laat ons sê dat u die aand sonder ophou deur u telefoon wil ophou blaai. In plaas daarvan om te belowe om u toestel teen 22:00 af te skakel, moet u op daardie tydstip begin bederf. Op hierdie manier ontkoppel u digitaal, terwyl u uself beloon met meer slaap en 'n positiewe aksie wat werklike verandering kan motiveer.

Jou einddoel is te vaag

Om te besluit om twee keer per week te oefen, klink na 'n soliede plan, maar dit is nie genoeg geteiken nie, sê Markman. dit op u kalender, en#x201D sê hy. “ ‘ Twee keer per week ’ is nie op jou kalender nie, maar ‘ Maandag en Donderdag om 16:00 ’ is. ”

Om spesifiek te raak, help u nie net om te besef wat u moet doen om u resolusie te sien nie, maar dit beklemtoon ook die dinge wat u kan belemmer (dink: u weeklikse manikuur en#xA0ook om 16:00 geskeduleer op Donderdae). Begin rekening hou met alle moontlike padblokkades, en voeg by u beplanner die stappe wat u neem om dit uit die weg te ruim, sodat u eintlik na die gimnasium kan kom, eerder as om verskonings te maak.

U spreek nie die oorsaak aan nie

Om 'n besluit te kan neem, moet u weet wie, wat, wanneer, waar en waarom van die gedrag wat u probeer verander. As u byvoorbeeld wil ophou om u naels te byt, moet u let op die omstandighede waaronder u die gewoonte gebruik.

“I moedig mense aan wat nie hul besluit neem nie, om 'n gewoonte -dagboek vir 'n week of twee te hou, ”, sê Markman. Nie sodat hulle hul gedrag kan verander nie, maar net om daarna te kyk en te sien wat hulle doen. ” As u eers besef dat u altyd u naels byt terwyl u angstig 'n werkprojek voltooi, sal u beter toegerus wees neem aksies om dit te stop —, soos die koop van lessenaarspeelgoed, om u hande gedurende die dag besig te hou, of net meer bedag daarop om u vingers op u sleutelbord te hou terwyl die spertyd weg is.

Jy dink dit gaan alles oor wilskrag

Wilskrag word oorskat. Volgens Markman glo mense dikwels dat hul toewyding genoeg is om te keer dat hulle in hul slegte gewoontes terugval. Ongelukkig sal 'n spens vol kaasmielies nie op 'n magiese manier minder aanloklik word nie, net omdat jy vir jouself gesê het dat jy dit nie meer sal laat vaar terwyl jy Netflix kyk nie.

Op hierdie punt ry jy op die rem, ”, sê Markman. Jou motiveringsisteem herinner jou aan die snack in die kombuis, en jy moet op jou wilskrag staatmaak om te keer dat jy dit eet. Maar net soos in 'n motor, as hulle lank genoeg rem, sal hulle misluk. ”

Die oplossing? Struktureer u omgewing eerder as om op wilskrag te vertrou, sodat die ding wat u wil of die gewoonte het wat u probeer breek, so moeilik is om te kry of te doen, en dit sal nie die moeite doen om dit te probeer nie. Omdat u nie 'n pint roomys kan eet wat u nooit gekoop het nie, nie waar nie?

U kan dit alleen doen

Nuusflits: as u daarin slaag om u resolusie uit te voer, sal niemand dit sê nie Baie geluk, maar dit is beslis nie so 'n groot probleem nie, want jy het 'n ondersteuningstelsel.  “ As u agterkom dat u u resolusie laat vaar, skakel 'n vriend en stel Markman voor. Vind iemand wat bereid is om as u rugsteun te dien, sodat u, as u op die punt staan ​​om te gly, u kan bel of 'n SMS kan stuur vir ondersteuning. dit met 'n bietjie hulp van u vriende.

Meld u aan vir die Gesonde Lewe om ons topverhale in u inkassie te stuur nuusbrief


Presies wat om te doen as u nuwejaar- en rsquos -resolusie al besig is om te gly

Voel u dat u vasbeslote word? 'N Gedragsielkundige verduidelik die mees algemene redes waarom resolusies misluk, en hoe u die uwe kan laat vashou.

Met elke nuwe jaar kom 'n nuwe kans om onsself te verbeter. Ons belowe om ons suikerverslawing op te skop, ons ouers meer te bel en minder op Facebook te kyk. Maar binne enkele weke is die meeste van ons weer besig om te peusel, na oueroproepe te kyk, en onsinnig deur ons nuusvoer te blaai.

Maar voordat u nog 'n persoon word wat die resolusiedag van u nuwe jaar waarneem en waarneem (ja, dit is 'n regte ding op 17 Januarie, die dag waarop die meeste mense die handdoek ingooi): daar is nog tyd om 'n nuwe opknapping te maak resolusie wat verloor, en#xA0 verloor, en begin met die blywende verandering wat u op 1 Januarie wou beoog. gedragsielkundige Art Markman, PhD.

Markman, die skrywer van Slim verandering: vyf gereedskap om nuwe en volhoubare gewoontes in jouself en ander te skep verduidelik die vyf belangrikste redes waarom nuwejaarsvoornemens misluk, en die klein aanpassings om elke fout reg te stel.

U resolusie word op 'n negatiewe manier opgestel

Ons neem gereeld besluite oor wat ons wil hê stop doen in plaas van wat ons wil begin doen, sê Markman.   “ As jy 'n gedrag het wat jy probeer verander, of dit minder eet of jou e -pos minder keer per dag nagaan, moet jy eintlik 'n ander gedrag in die plek plaas, en# x201D verduidelik hy. 𠇍ie sleutel is om te fokus op 'n positiewe aksie wat u gaan doen in die situasie waarin u die ou gedrag gedoen het. ”

Dus, in plaas daarvan om te beloof om 'n sekere gedrag op te gee of sonder iets te doen, raam u besluit rondom die nuwe positiewe aksie wat u in die plek daarvan sal doen. Laat ons sê dat u die aand sonder ophou deur u telefoon wil ophou blaai. In plaas daarvan om te belowe om u toestel teen 22:00 af te skakel, moet u op daardie tydstip begin bederf. Op hierdie manier ontkoppel u die digitale aansluiting terwyl u uself beloon met meer slaap en 'n positiewe aksie wat werklike verandering kan motiveer.

Jou einddoel is te vaag

Om te besluit om twee keer per week te oefen, klink na 'n soliede plan, maar dit is nie genoeg geteiken nie, sê Markman. dit op u kalender, en#x201D sê hy. “ ‘ Twee keer per week ’ is nie op jou kalender nie, maar ‘ Maandag en Donderdag om 16:00 ’ is. ”

Om spesifiek te raak, help u nie net om te besef wat u moet doen om u resolusie te sien nie, maar dit beklemtoon ook die dinge wat u kan belemmer (dink: u weeklikse manikuur en#xA0ook om 16:00 geskeduleer op Donderdae). Begin rekening hou met alle moontlike padblokkades, en voeg by u beplanner die stappe wat u neem om dit uit die weg te ruim, sodat u eintlik na die gimnasium kan kom, eerder as om verskonings te maak.

U spreek nie die oorsaak aan nie

Om 'n besluit te kan neem, moet u weet wie, wat, wanneer, waar en waarom van die gedrag wat u probeer verander. As u byvoorbeeld wil ophou om u naels te byt, moet u let op die omstandighede waaronder u die gewoonte gebruik.

“I moedig mense aan wat nie hul besluit neem nie, om 'n gewoonte -dagboek vir 'n week of twee te hou, ”, sê Markman. Nie sodat hulle hul gedrag kan verander nie, maar net om daarna te kyk en te sien wat hulle doen. ” As u eers besef dat u altyd u naels byt terwyl u angstig 'n werkprojek voltooi, sal u beter toegerus wees neem aksies om dit te stop —, soos om speelgoed te koop, om die hele dag deur u hande besig te wees, of om net meer aandag daaraan te gee om u vingers op u sleutelbord te hou terwyl die spertyd verby is.

Jy dink dit gaan alles oor wilskrag

Wilskrag word oorskat. Volgens Markman glo mense dikwels dat hul toewyding genoeg is om te keer dat hulle in hul slegte gewoontes terugval. Ongelukkig gaan 'n spens vol kaasmielies nie op 'n magiese manier minder aanloklik raak nie, net omdat jy vir jouself gesê het dat jy dit nie meer sal laat vaar terwyl jy Netflix kyk nie.

Op hierdie punt ry jy op die rem, ”, sê Markman. Jou motiveringsisteem herinner jou aan die snack in die kombuis, en jy moet op jou wilskrag staatmaak om te keer dat jy dit eet. Maar net soos in 'n motor, as hulle lank genoeg rem, sal hulle misluk. ”

Die oplossing? Struktureer u omgewing eerder as om op wilskrag te vertrou, sodat die ding wat u wil of die gewoonte het wat u probeer breek, so moeilik is om te kry of te doen, en dit sal nie die moeite doen om dit te probeer nie. Omdat u nie 'n pint roomys kan eet wat u nooit gekoop het nie, nie waar nie?

U kan dit alleen doen

Nuusflits: as u daarin slaag om u resolusie uit te voer, sal niemand dit sê nie Baie geluk, maar dit is beslis nie so 'n groot probleem nie, want jy het 'n ondersteuningstelsel.  “ As u agterkom dat u u resolusie laat vaar, skakel 'n vriend en stel Markman voor. Vind iemand wat bereid is om as u rugsteun te dien, sodat u, as u op die punt staan ​​om te gly, u kan bel of 'n SMS kan stuur vir ondersteuning. dit met 'n bietjie hulp van u vriende.

Meld u aan vir die Gesonde Lewe om ons beste verhale in u inkassie te stuur nuusbrief


Presies wat om te doen as u nuwejaar- en rsquos -resolusie al besig is om te gly

Voel u dat u vasbeslote word? 'N Gedragsielkundige verduidelik die mees algemene redes waarom resolusies misluk, en hoe u die uwe kan laat vashou.

Met elke nuwe jaar kom 'n nuwe kans om onsself te verbeter. We vow to kick our sugar addictions, call our parents more, and check Facebook less. Yet within weeks, most of us are back to snacking, screening parentalꃊlls, and mindlessly scrolling through our newsfeeds.

But before you become one more person observing਍itch Your New Year’s Resolutions Day (yep, it’s a real thing January 17 is the day most people throw in the towel), know this: There’s still time to revamp a resolution that&aposs losing steamਊnd initiate the lasting change you aimed for back on January 1. “The most important thing is to first figure out the top reasons why resolutions fail, and then use that to get back on track,” says behavioral psychologist Art Markman, PhD.

Markman, the author of Smart Change: Five Tools to Create New and Sustainable Habits in Yourself and Others explains the top five reasons New Year’s resolutions fail𠅊nd the small tweaks to make to fix each mistake.

Your resolution is framed in a negative way

We often make resolutions around what we want to stop doing instead of what we want to start doing, says Markman. “When you have a behavior you’re trying to change, whether it’s eating less or checking your email fewer times a day, you actually have to put another behavior in its place,” he explains. “The key is to focus on a positive action that you’re going to perform in the situation where you were doing the old behavior.”

So instead of vowing to give up a certain behavior or do without something, frame your resolution around the new positive action you will do in place of it. Let&aposs say you want to quit mindlessly scrolling through your phoneਊt night. Instead of pledging to turn off your device by 10 p.m., vow to start getting ready for bed at that time instead. This way, you unplug digitally while rewarding yourself with more sleep𠅊 positive action that can motivate real change.

Your end goal is too vague

Resolving to exercise twice a week sounds like a solid plan, but it isn’t targeted enough, says Markman. “Your goal has to be so specific that the actions you’re going to take [to accomplish it] can make it onto your calendar,” he says. “‘Twice a week’ isn’t on your calendar, but ‘Mondays and Thursdays at 4 p.m.’ is.”

Getting specific doesn’t just help you realize what you need to do in order to see your resolution through it also highlights the things that could get in the way of it (think: your weekly manicure ook scheduled at 4 p.m. on Thursdays). Start accounting forਊll possible roadblocks, and add into your planner the steps you’re taking to get them out of the way so you can actually make it to the gym, rather than make excuses.

You don't address the root cause

In order to carry out a resolution, you need to know the who, what, when, where, and why of the behavior you’re trying to change. For example, if want to stop biting your nails, pay attention to the circumstances under which you engage in the habit.

“I encourage people failing at their resolution to keep a habit diary for a week or two,” says Markman. “Not so they can change their behavior, but just to watch it and see what they’re doing.” Once you realize that you always bite your nails while anxiously finishing a work project, you’ll be better equipped to take actions to stop it—like buying desk toys to busy your hands throughout the day or just being more mindful about keeping your fingers on your keyboard as the deadline ticks away.

You think it's all about willpower

Willpower is overrated. According to Markman, people often believe their commitment is enough to prevent them from falling back into their bad habits. Sadly, a pantry full of cheese popcorn isn’t going to magically become less tempting just because you’ve told yourself you’ll stop gobbling it down while you watch Netflix.

𠇊t this point you’re riding the brakes,” says Markman. “Your motivational system is reminding you of the snack in the kitchen and you have to rely on your willpower to keep you from eating it. But just like in a car, if you ride the brakes long enough, they’re going to fail.”

Die oplossing? Rather than relying on willpower, structure your environment so the thing you want or habit you&aposre trying to break is so difficult to get or do that won’t bother attempting it. Because you can’t eat a pint of ice cream you never bought, right?

You&rsquore going at it alone

News flash: If you succeed in carrying out your resolution, no one’s going to say Congratulations, but it&aposs not that big a deal because you had a support system. “If you find yourself ditching your resolution, phone a friend,” suggests Markman. 𠇏ind somebody who’s willing to serve as your backup so that when you’re about to slip, you can call or text them for support instead.” Crushing your goals਍oesn’t count any less if you do it with a little help from your friends.

To get our top stories delivered to your inbox, sign up for the Healthy Living nuusbrief


Exactly What to Do if Your New Year&rsquos Resolution Is Already Slipping

Feel your resolve getting weak? A behavioral psychologist explains the most common reasons resolutions fail&mdashand how to make yours stick.

With each new year comes a new opportunity to better ourselves. We vow to kick our sugar addictions, call our parents more, and check Facebook less. Yet within weeks, most of us are back to snacking, screening parentalꃊlls, and mindlessly scrolling through our newsfeeds.

But before you become one more person observing਍itch Your New Year’s Resolutions Day (yep, it’s a real thing January 17 is the day most people throw in the towel), know this: There’s still time to revamp a resolution that&aposs losing steamਊnd initiate the lasting change you aimed for back on January 1. “The most important thing is to first figure out the top reasons why resolutions fail, and then use that to get back on track,” says behavioral psychologist Art Markman, PhD.

Markman, the author of Smart Change: Five Tools to Create New and Sustainable Habits in Yourself and Others explains the top five reasons New Year’s resolutions fail𠅊nd the small tweaks to make to fix each mistake.

Your resolution is framed in a negative way

We often make resolutions around what we want to stop doing instead of what we want to start doing, says Markman. “When you have a behavior you’re trying to change, whether it’s eating less or checking your email fewer times a day, you actually have to put another behavior in its place,” he explains. “The key is to focus on a positive action that you’re going to perform in the situation where you were doing the old behavior.”

So instead of vowing to give up a certain behavior or do without something, frame your resolution around the new positive action you will do in place of it. Let&aposs say you want to quit mindlessly scrolling through your phoneਊt night. Instead of pledging to turn off your device by 10 p.m., vow to start getting ready for bed at that time instead. This way, you unplug digitally while rewarding yourself with more sleep𠅊 positive action that can motivate real change.

Your end goal is too vague

Resolving to exercise twice a week sounds like a solid plan, but it isn’t targeted enough, says Markman. “Your goal has to be so specific that the actions you’re going to take [to accomplish it] can make it onto your calendar,” he says. “‘Twice a week’ isn’t on your calendar, but ‘Mondays and Thursdays at 4 p.m.’ is.”

Getting specific doesn’t just help you realize what you need to do in order to see your resolution through it also highlights the things that could get in the way of it (think: your weekly manicure ook scheduled at 4 p.m. on Thursdays). Start accounting forਊll possible roadblocks, and add into your planner the steps you’re taking to get them out of the way so you can actually make it to the gym, rather than make excuses.

You don't address the root cause

In order to carry out a resolution, you need to know the who, what, when, where, and why of the behavior you’re trying to change. For example, if want to stop biting your nails, pay attention to the circumstances under which you engage in the habit.

“I encourage people failing at their resolution to keep a habit diary for a week or two,” says Markman. “Not so they can change their behavior, but just to watch it and see what they’re doing.” Once you realize that you always bite your nails while anxiously finishing a work project, you’ll be better equipped to take actions to stop it—like buying desk toys to busy your hands throughout the day or just being more mindful about keeping your fingers on your keyboard as the deadline ticks away.

You think it's all about willpower

Willpower is overrated. According to Markman, people often believe their commitment is enough to prevent them from falling back into their bad habits. Sadly, a pantry full of cheese popcorn isn’t going to magically become less tempting just because you’ve told yourself you’ll stop gobbling it down while you watch Netflix.

𠇊t this point you’re riding the brakes,” says Markman. “Your motivational system is reminding you of the snack in the kitchen and you have to rely on your willpower to keep you from eating it. But just like in a car, if you ride the brakes long enough, they’re going to fail.”

Die oplossing? Rather than relying on willpower, structure your environment so the thing you want or habit you&aposre trying to break is so difficult to get or do that won’t bother attempting it. Because you can’t eat a pint of ice cream you never bought, right?

You&rsquore going at it alone

News flash: If you succeed in carrying out your resolution, no one’s going to say Congratulations, but it&aposs not that big a deal because you had a support system. “If you find yourself ditching your resolution, phone a friend,” suggests Markman. 𠇏ind somebody who’s willing to serve as your backup so that when you’re about to slip, you can call or text them for support instead.” Crushing your goals਍oesn’t count any less if you do it with a little help from your friends.

To get our top stories delivered to your inbox, sign up for the Healthy Living nuusbrief


Exactly What to Do if Your New Year&rsquos Resolution Is Already Slipping

Feel your resolve getting weak? A behavioral psychologist explains the most common reasons resolutions fail&mdashand how to make yours stick.

With each new year comes a new opportunity to better ourselves. We vow to kick our sugar addictions, call our parents more, and check Facebook less. Yet within weeks, most of us are back to snacking, screening parentalꃊlls, and mindlessly scrolling through our newsfeeds.

But before you become one more person observing਍itch Your New Year’s Resolutions Day (yep, it’s a real thing January 17 is the day most people throw in the towel), know this: There’s still time to revamp a resolution that&aposs losing steamਊnd initiate the lasting change you aimed for back on January 1. “The most important thing is to first figure out the top reasons why resolutions fail, and then use that to get back on track,” says behavioral psychologist Art Markman, PhD.

Markman, the author of Smart Change: Five Tools to Create New and Sustainable Habits in Yourself and Others explains the top five reasons New Year’s resolutions fail𠅊nd the small tweaks to make to fix each mistake.

Your resolution is framed in a negative way

We often make resolutions around what we want to stop doing instead of what we want to start doing, says Markman. “When you have a behavior you’re trying to change, whether it’s eating less or checking your email fewer times a day, you actually have to put another behavior in its place,” he explains. “The key is to focus on a positive action that you’re going to perform in the situation where you were doing the old behavior.”

So instead of vowing to give up a certain behavior or do without something, frame your resolution around the new positive action you will do in place of it. Let&aposs say you want to quit mindlessly scrolling through your phoneਊt night. Instead of pledging to turn off your device by 10 p.m., vow to start getting ready for bed at that time instead. This way, you unplug digitally while rewarding yourself with more sleep𠅊 positive action that can motivate real change.

Your end goal is too vague

Resolving to exercise twice a week sounds like a solid plan, but it isn’t targeted enough, says Markman. “Your goal has to be so specific that the actions you’re going to take [to accomplish it] can make it onto your calendar,” he says. “‘Twice a week’ isn’t on your calendar, but ‘Mondays and Thursdays at 4 p.m.’ is.”

Getting specific doesn’t just help you realize what you need to do in order to see your resolution through it also highlights the things that could get in the way of it (think: your weekly manicure ook scheduled at 4 p.m. on Thursdays). Start accounting forਊll possible roadblocks, and add into your planner the steps you’re taking to get them out of the way so you can actually make it to the gym, rather than make excuses.

You don't address the root cause

In order to carry out a resolution, you need to know the who, what, when, where, and why of the behavior you’re trying to change. For example, if want to stop biting your nails, pay attention to the circumstances under which you engage in the habit.

“I encourage people failing at their resolution to keep a habit diary for a week or two,” says Markman. “Not so they can change their behavior, but just to watch it and see what they’re doing.” Once you realize that you always bite your nails while anxiously finishing a work project, you’ll be better equipped to take actions to stop it—like buying desk toys to busy your hands throughout the day or just being more mindful about keeping your fingers on your keyboard as the deadline ticks away.

You think it's all about willpower

Willpower is overrated. According to Markman, people often believe their commitment is enough to prevent them from falling back into their bad habits. Sadly, a pantry full of cheese popcorn isn’t going to magically become less tempting just because you’ve told yourself you’ll stop gobbling it down while you watch Netflix.

𠇊t this point you’re riding the brakes,” says Markman. “Your motivational system is reminding you of the snack in the kitchen and you have to rely on your willpower to keep you from eating it. But just like in a car, if you ride the brakes long enough, they’re going to fail.”

Die oplossing? Rather than relying on willpower, structure your environment so the thing you want or habit you&aposre trying to break is so difficult to get or do that won’t bother attempting it. Because you can’t eat a pint of ice cream you never bought, right?

You&rsquore going at it alone

News flash: If you succeed in carrying out your resolution, no one’s going to say Congratulations, but it&aposs not that big a deal because you had a support system. “If you find yourself ditching your resolution, phone a friend,” suggests Markman. 𠇏ind somebody who’s willing to serve as your backup so that when you’re about to slip, you can call or text them for support instead.” Crushing your goals਍oesn’t count any less if you do it with a little help from your friends.

To get our top stories delivered to your inbox, sign up for the Healthy Living nuusbrief


Exactly What to Do if Your New Year&rsquos Resolution Is Already Slipping

Feel your resolve getting weak? A behavioral psychologist explains the most common reasons resolutions fail&mdashand how to make yours stick.

With each new year comes a new opportunity to better ourselves. We vow to kick our sugar addictions, call our parents more, and check Facebook less. Yet within weeks, most of us are back to snacking, screening parentalꃊlls, and mindlessly scrolling through our newsfeeds.

But before you become one more person observing਍itch Your New Year’s Resolutions Day (yep, it’s a real thing January 17 is the day most people throw in the towel), know this: There’s still time to revamp a resolution that&aposs losing steamਊnd initiate the lasting change you aimed for back on January 1. “The most important thing is to first figure out the top reasons why resolutions fail, and then use that to get back on track,” says behavioral psychologist Art Markman, PhD.

Markman, the author of Smart Change: Five Tools to Create New and Sustainable Habits in Yourself and Others explains the top five reasons New Year’s resolutions fail𠅊nd the small tweaks to make to fix each mistake.

Your resolution is framed in a negative way

We often make resolutions around what we want to stop doing instead of what we want to start doing, says Markman. “When you have a behavior you’re trying to change, whether it’s eating less or checking your email fewer times a day, you actually have to put another behavior in its place,” he explains. “The key is to focus on a positive action that you’re going to perform in the situation where you were doing the old behavior.”

So instead of vowing to give up a certain behavior or do without something, frame your resolution around the new positive action you will do in place of it. Let&aposs say you want to quit mindlessly scrolling through your phoneਊt night. Instead of pledging to turn off your device by 10 p.m., vow to start getting ready for bed at that time instead. This way, you unplug digitally while rewarding yourself with more sleep𠅊 positive action that can motivate real change.

Your end goal is too vague

Resolving to exercise twice a week sounds like a solid plan, but it isn’t targeted enough, says Markman. “Your goal has to be so specific that the actions you’re going to take [to accomplish it] can make it onto your calendar,” he says. “‘Twice a week’ isn’t on your calendar, but ‘Mondays and Thursdays at 4 p.m.’ is.”

Getting specific doesn’t just help you realize what you need to do in order to see your resolution through it also highlights the things that could get in the way of it (think: your weekly manicure ook scheduled at 4 p.m. on Thursdays). Start accounting forਊll possible roadblocks, and add into your planner the steps you’re taking to get them out of the way so you can actually make it to the gym, rather than make excuses.

You don't address the root cause

In order to carry out a resolution, you need to know the who, what, when, where, and why of the behavior you’re trying to change. For example, if want to stop biting your nails, pay attention to the circumstances under which you engage in the habit.

“I encourage people failing at their resolution to keep a habit diary for a week or two,” says Markman. “Not so they can change their behavior, but just to watch it and see what they’re doing.” Once you realize that you always bite your nails while anxiously finishing a work project, you’ll be better equipped to take actions to stop it—like buying desk toys to busy your hands throughout the day or just being more mindful about keeping your fingers on your keyboard as the deadline ticks away.

You think it's all about willpower

Willpower is overrated. According to Markman, people often believe their commitment is enough to prevent them from falling back into their bad habits. Sadly, a pantry full of cheese popcorn isn’t going to magically become less tempting just because you’ve told yourself you’ll stop gobbling it down while you watch Netflix.

𠇊t this point you’re riding the brakes,” says Markman. “Your motivational system is reminding you of the snack in the kitchen and you have to rely on your willpower to keep you from eating it. But just like in a car, if you ride the brakes long enough, they’re going to fail.”

Die oplossing? Rather than relying on willpower, structure your environment so the thing you want or habit you&aposre trying to break is so difficult to get or do that won’t bother attempting it. Because you can’t eat a pint of ice cream you never bought, right?

You&rsquore going at it alone

News flash: If you succeed in carrying out your resolution, no one’s going to say Congratulations, but it&aposs not that big a deal because you had a support system. “If you find yourself ditching your resolution, phone a friend,” suggests Markman. 𠇏ind somebody who’s willing to serve as your backup so that when you’re about to slip, you can call or text them for support instead.” Crushing your goals਍oesn’t count any less if you do it with a little help from your friends.

To get our top stories delivered to your inbox, sign up for the Healthy Living nuusbrief


Exactly What to Do if Your New Year&rsquos Resolution Is Already Slipping

Feel your resolve getting weak? A behavioral psychologist explains the most common reasons resolutions fail&mdashand how to make yours stick.

With each new year comes a new opportunity to better ourselves. We vow to kick our sugar addictions, call our parents more, and check Facebook less. Yet within weeks, most of us are back to snacking, screening parentalꃊlls, and mindlessly scrolling through our newsfeeds.

But before you become one more person observing਍itch Your New Year’s Resolutions Day (yep, it’s a real thing January 17 is the day most people throw in the towel), know this: There’s still time to revamp a resolution that&aposs losing steamਊnd initiate the lasting change you aimed for back on January 1. “The most important thing is to first figure out the top reasons why resolutions fail, and then use that to get back on track,” says behavioral psychologist Art Markman, PhD.

Markman, the author of Smart Change: Five Tools to Create New and Sustainable Habits in Yourself and Others explains the top five reasons New Year’s resolutions fail𠅊nd the small tweaks to make to fix each mistake.

Your resolution is framed in a negative way

We often make resolutions around what we want to stop doing instead of what we want to start doing, says Markman. “When you have a behavior you’re trying to change, whether it’s eating less or checking your email fewer times a day, you actually have to put another behavior in its place,” he explains. “The key is to focus on a positive action that you’re going to perform in the situation where you were doing the old behavior.”

So instead of vowing to give up a certain behavior or do without something, frame your resolution around the new positive action you will do in place of it. Let&aposs say you want to quit mindlessly scrolling through your phoneਊt night. Instead of pledging to turn off your device by 10 p.m., vow to start getting ready for bed at that time instead. This way, you unplug digitally while rewarding yourself with more sleep𠅊 positive action that can motivate real change.

Your end goal is too vague

Resolving to exercise twice a week sounds like a solid plan, but it isn’t targeted enough, says Markman. “Your goal has to be so specific that the actions you’re going to take [to accomplish it] can make it onto your calendar,” he says. “‘Twice a week’ isn’t on your calendar, but ‘Mondays and Thursdays at 4 p.m.’ is.”

Getting specific doesn’t just help you realize what you need to do in order to see your resolution through it also highlights the things that could get in the way of it (think: your weekly manicure ook scheduled at 4 p.m. on Thursdays). Start accounting forਊll possible roadblocks, and add into your planner the steps you’re taking to get them out of the way so you can actually make it to the gym, rather than make excuses.

You don't address the root cause

In order to carry out a resolution, you need to know the who, what, when, where, and why of the behavior you’re trying to change. For example, if want to stop biting your nails, pay attention to the circumstances under which you engage in the habit.

“I encourage people failing at their resolution to keep a habit diary for a week or two,” says Markman. “Not so they can change their behavior, but just to watch it and see what they’re doing.” Once you realize that you always bite your nails while anxiously finishing a work project, you’ll be better equipped to take actions to stop it—like buying desk toys to busy your hands throughout the day or just being more mindful about keeping your fingers on your keyboard as the deadline ticks away.

You think it's all about willpower

Willpower is overrated. According to Markman, people often believe their commitment is enough to prevent them from falling back into their bad habits. Sadly, a pantry full of cheese popcorn isn’t going to magically become less tempting just because you’ve told yourself you’ll stop gobbling it down while you watch Netflix.

𠇊t this point you’re riding the brakes,” says Markman. “Your motivational system is reminding you of the snack in the kitchen and you have to rely on your willpower to keep you from eating it. But just like in a car, if you ride the brakes long enough, they’re going to fail.”

Die oplossing? Rather than relying on willpower, structure your environment so the thing you want or habit you&aposre trying to break is so difficult to get or do that won’t bother attempting it. Because you can’t eat a pint of ice cream you never bought, right?

You&rsquore going at it alone

News flash: If you succeed in carrying out your resolution, no one’s going to say Congratulations, but it&aposs not that big a deal because you had a support system. “If you find yourself ditching your resolution, phone a friend,” suggests Markman. 𠇏ind somebody who’s willing to serve as your backup so that when you’re about to slip, you can call or text them for support instead.” Crushing your goals਍oesn’t count any less if you do it with a little help from your friends.

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Exactly What to Do if Your New Year&rsquos Resolution Is Already Slipping

Feel your resolve getting weak? A behavioral psychologist explains the most common reasons resolutions fail&mdashand how to make yours stick.

With each new year comes a new opportunity to better ourselves. We vow to kick our sugar addictions, call our parents more, and check Facebook less. Yet within weeks, most of us are back to snacking, screening parentalꃊlls, and mindlessly scrolling through our newsfeeds.

But before you become one more person observing਍itch Your New Year’s Resolutions Day (yep, it’s a real thing January 17 is the day most people throw in the towel), know this: There’s still time to revamp a resolution that&aposs losing steamਊnd initiate the lasting change you aimed for back on January 1. “The most important thing is to first figure out the top reasons why resolutions fail, and then use that to get back on track,” says behavioral psychologist Art Markman, PhD.

Markman, the author of Smart Change: Five Tools to Create New and Sustainable Habits in Yourself and Others explains the top five reasons New Year’s resolutions fail𠅊nd the small tweaks to make to fix each mistake.

Your resolution is framed in a negative way

We often make resolutions around what we want to stop doing instead of what we want to start doing, says Markman. “When you have a behavior you’re trying to change, whether it’s eating less or checking your email fewer times a day, you actually have to put another behavior in its place,” he explains. “The key is to focus on a positive action that you’re going to perform in the situation where you were doing the old behavior.”

So instead of vowing to give up a certain behavior or do without something, frame your resolution around the new positive action you will do in place of it. Let&aposs say you want to quit mindlessly scrolling through your phoneਊt night. Instead of pledging to turn off your device by 10 p.m., vow to start getting ready for bed at that time instead. This way, you unplug digitally while rewarding yourself with more sleep𠅊 positive action that can motivate real change.

Your end goal is too vague

Resolving to exercise twice a week sounds like a solid plan, but it isn’t targeted enough, says Markman. “Your goal has to be so specific that the actions you’re going to take [to accomplish it] can make it onto your calendar,” he says. “‘Twice a week’ isn’t on your calendar, but ‘Mondays and Thursdays at 4 p.m.’ is.”

Getting specific doesn’t just help you realize what you need to do in order to see your resolution through it also highlights the things that could get in the way of it (think: your weekly manicure ook scheduled at 4 p.m. on Thursdays). Start accounting forਊll possible roadblocks, and add into your planner the steps you’re taking to get them out of the way so you can actually make it to the gym, rather than make excuses.

You don't address the root cause

In order to carry out a resolution, you need to know the who, what, when, where, and why of the behavior you’re trying to change. For example, if want to stop biting your nails, pay attention to the circumstances under which you engage in the habit.

“I encourage people failing at their resolution to keep a habit diary for a week or two,” says Markman. “Not so they can change their behavior, but just to watch it and see what they’re doing.” Once you realize that you always bite your nails while anxiously finishing a work project, you’ll be better equipped to take actions to stop it—like buying desk toys to busy your hands throughout the day or just being more mindful about keeping your fingers on your keyboard as the deadline ticks away.

You think it's all about willpower

Willpower is overrated. According to Markman, people often believe their commitment is enough to prevent them from falling back into their bad habits. Sadly, a pantry full of cheese popcorn isn’t going to magically become less tempting just because you’ve told yourself you’ll stop gobbling it down while you watch Netflix.

𠇊t this point you’re riding the brakes,” says Markman. “Your motivational system is reminding you of the snack in the kitchen and you have to rely on your willpower to keep you from eating it. But just like in a car, if you ride the brakes long enough, they’re going to fail.”

Die oplossing? Rather than relying on willpower, structure your environment so the thing you want or habit you&aposre trying to break is so difficult to get or do that won’t bother attempting it. Because you can’t eat a pint of ice cream you never bought, right?

You&rsquore going at it alone

News flash: If you succeed in carrying out your resolution, no one’s going to say Congratulations, but it&aposs not that big a deal because you had a support system. “If you find yourself ditching your resolution, phone a friend,” suggests Markman. 𠇏ind somebody who’s willing to serve as your backup so that when you’re about to slip, you can call or text them for support instead.” Crushing your goals਍oesn’t count any less if you do it with a little help from your friends.

To get our top stories delivered to your inbox, sign up for the Healthy Living nuusbrief


Kyk die video: Inspiring alumni: My Anh Truong (Augustus 2022).