Tag Archives: stress management

Why the Ball Drops on Your Intentions

Ever wonder why you have great intentions at the new year and THEN the ball drops? You just need to be a little “S.M.A.R.T” – er.

This formula will help you get on track in any area of your life as you contemplate changes for the new year

S. = Specific

Be specific with what you want during the new year. Most of the time, the ball drops because you are too general with your intentions.

If you want to find balance, then be specific with scheduling. “For an hour a day, I will use 15 minutes to workout, 15 minutes to have quality conversation with someone I love, 15 minutes to decompress after a stressful day, or 15 minutes to have quiet time.”

For weight loss, be specific: “I want to lose 10 pounds.”

M. = Measurable

What tool will you use to measure your progress? A planner? A scale? An iPad? An app?

A. = Achievable

Many times a goal isn’t reached because it’s too big. Start with what IS achievable.  If you have no exercise routine at all, then just start with scheduling time for what you DO have.

R. = Reward

Most S.M.A.R.T. models utilize this as the “realistic” component.  I will insert “REWARD” here as a means to positively reinforce a new behavior.  The best incentive is to reward yourself weekly for having met a goal for just that week. Mind you, not with unhealthy food if your goal is to eat better or lose weight!

T. = Time

Give yourself a timetable for reaching your goal.  If you don’t, it’s easy for the goal to be dropped as fast as the new year’s ball.

 

 

 

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Got Worry? Hope Unveiled Using 4 Tips!

Worry, anxiety, fear, and stress are tightly intertwined.  Although there are differences, this is not an exhaustive or explorative blog regarding the above listed categories. Here are four tips you can learn to implement to get a grip on worry before it grips you.

  1.  Externalize it!  

Are you a “stuffer?”  I used to be.  Worry never gets “smaller” when

you internalize.  Journal what is worrying you or talk to a friend,

counselor, life coach, trusted friend, or pastor.

2.        Explore it!

Examine those worrisome thoughts.  “I’m worried because….”

“Is this worry legitimate?”  The goal is to put worry into

perspective.

3.         Embrace it!

Get a kitchen timer or use your watch to give yourself permission to

worry for 3-15 minutes.  Focus only on the worrisome thoughts.

[The brain usually gets distracted by something else after 15

minutes.]

4.         Extinguish it!

After the allotted time for worry is up, put it behind you and move

on.

 

**If worry overflows into everyday living, please seek professional help.