Ditch the Resolution?

Did you know that less than 25% of people keep their goals past the month of January?

So what does this mean for the rest of the 75% of the population?

Does that mean that we’re all unrealistic in our expectations…

…not disciplined enough,

…not motivated for the right reasons,

…unwilling to make the “right” sacrifices,

…or just plain lazy?

We need to stop that negative self talk NOW!!!

We may be easily tempted into accepting these explanations of our “failure” as truth. Especially since social media is constantly screaming how we are not enough without this product, that body, or those fad diets or trends.

Maybe the fact that the majority of the population is unable to follow through with their resolutions, speaks more to the ineffectiveness of resolutions rather than us. Maybe the concept of resolutions does not align with how we as humans are typically wired. Keeping goals and following through is a hard task for anyone, so what can you do to make this process easier? We encourage you to instead establish small changes in your ROUTINE rather than resolutions. How is establishing a routine different? Below are 5 tips to making realistic routine changes that will help you reach your goals.

Start Small

This is so important to avoid burnout. If your goal is to exercise consistently, refrain from initially making a goal that reflects your ideal frequency, duration, and intensity. Instead, start with small increments of an exercise or activity that will slowly get you to that goal. This could include walking in the morning or after you get home from work, performing a short yoga flow routine on youtube, or even doing pushups before you get ready for work. The important part is that it starts to become your routine and then you can always progress the amount of time and intensity of the activity as it becomes an automatic part of your day.

Ban the Barriers

Barriers are anything that block you from performing your intended task. Some examples of barriers are relying on the presence of another individual to complete the task, only exercising in a gym, and only doing an act of self care when everyone around you is content and happy. The more steps or conditions needed to complete a task, the less likely you are to follow through. There is not a problem with performing your routine with other people or going to the gym to exercise, but always have a back up plan and follow through even if the conditions aren’t ideal. 

Combine It

Combine it with something that gives you joy. This will be different for each individual person. This may be listening to a beloved audiobook or podcast, sharing the activity with a family member or friend, or making sure to give yourself a reasonable reward each time you perform the task. Even if the actual task is daunting and overwhelming, you will still have something to look forward to, which will help to reduce your avoidance of following through.

Pair It

Pair it with activities already in your routine. Take advantage of all the routines you have already established throughout your day. By coupling your new activity with something you already automatically do in your day, it will boost your ability to follow through. An example of this is if your goal is to spend more time with your child, perform fun activities at a consistent time in your day that you are already with your child. For example, have an ice cream date or do a puzzle or play on the playground with your child after driving them home from school, after dinner, or before the bedtime routine.

Make It Sustainable

If you intend on making lifestyle changes that last longer than a few months or a year, then it has to be reasonably sustainable. It is important to choose goals that allow you to function in a normal daily routine without significant stress and sacrifice as this can be unhealthy for your body. Make sure to allow yourself a balance of productivity, connection with loved ones, adventure, self care, and rest. 

If you’ve already ditched the resolution, its not too late to make a change. Think new routines, not resolutions and try some of the above tips to put them into action!

Habits and Routines Can Help You Stick to Your Resolutions
Resolutions and Routines
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Calming Strategies for Kids

We’re now in a new year and we all know what ringing in the new year means, brand new goals and shiny new dreams! A new year can serve as a reset for some of our goals. We all hope that with the shift into a new year, we will be able to do things we haven’t done before, reach new heights, and achieve our dreams. With all of our heads in the clouds, we also have to remember that 2021 was tricky for us all and we also deserve some rest and relaxation. We want to ring in the new year with a new sense of calm for both us and our kids. With a calm mind, we can think through anything and achieve things we never thought possible while keeping our stress levels comfortably low. Here is how to get started:

  1. Diaphragmatic breathing – This activity can be helpful for anyone, of any age! Just lie on the ground or sit in a chair. Place one hand on your belly and make sure you are “belly breathing”, aka, make sure you can feel your tummy moving up and down every time you breathe. This way you know you are doing it correctly. You can stack your breathing by counting up to five, then down to five. Repeat the counting process about ten times to allow the body time to relax, the heart rate to slow down, and the nervous system to slow down with it!
  1. Heavy work activities – this one gives the body a sense of where it is, which works especially well for the kids who seem to physically be in one million places at once, touching everything, bouncing and jumping around, and having difficulty focusing on one task at a time. Heavy work activities can be done by pushing or pulling a loaded wheel barrow, carrying a full laundry basket, or helping stack heavy cans onto low shelves. (PS this is also a great way to get your child to help out with chores as well – its a win win!)
  1. Make the “Bubble” – This game uses similar principles as heavy work, and turns it into something fun and interactive you and your child can do together! First, have your child hold their hands in front of them with their palms facing each other. Then you put your hands on the outside of their hands with your palms touching the backs of their hands. Tell them to push out into your hands as hard as they can, and meet the resistance they are giving you (aka give them as much force as they are giving you). Count to 60 together while pushing with force, then slowly release their hands. Tell them to now slowly move their hands apart and together, but don’t change their hand position or let them touch their hands to each other. While they move their hands in and out slowly, it will feel like they are making a large bubble bigger and smaller right between their hands! When they’re ready to be finished with the bubble, tell them to POP it by clapping their hands together!
  1. Slow Rocking on an exercise ball – this activity uses the vestibular system (the little system of tubes and fluid in your ears that helps with balance, sensing the body in space, and understanding movement of the body through space). Lie on an exercise ball with the belly downward. The hands will touch the ground with every forward movement. Make sure the rocking is SLOW, if the rocking is too quick, it may have the opposite effect!

If you tried any of these strategies or if you would like more tips on how to stay calm and focused in the new year, email us at info@kidpt.com or message us on instagram @kidpt or facebook @kidptnj. 

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