The Anatomy of a New Year's Resolution in Time Magazine

17 strategies for constructing a New Year's goal

On January 1, we’re all in. I’m going to do it! A month, a week, or a day later, we’ve backed out. Helloooo double-decker corned beef! To avoid the same fate in ’15, use these tactics while creating your diet and exercise declarations. Nowadays, the word “resolution” almost comes with the understanding that you’re going to fizzle out by February. Better to re-frame the process and call it a goal. Or give it a life of its own with a name, like Operation Less-Jiggle, or The 2015 Strategic Body Re-Engineering Implementation Strategy, or Fred. Vague platitudes (“lose some weight”) are less effective than specific directives (“I will set my alarm for noon every weekday for a 30-second stretch of my adductor longus muscles”). Go back to the drawing board if your resolution includes the words “more selfies in the gym locker room.” Motivation research tells us that three things need to be present to sustain your fire over time: autonomy (you control what you do, rather than letting others dictate it); competence (you have some success the more you do it); relatedness (you share the experience with others). Which means: You can manufacture your own motivation by choosing an action that includes all three elements.

Resolutions often fall into the all-or-nothing category. Therefore, rates of failure increase if you attempt an outright ban on gravy. The common characteristic of exercise-quitters: Too much too soon. For newbies, three days a week in January will be better in the long run than six. Slow and steady won’t win many races, but it will this one. Trying to stick to a daily resolution comes with pressure and stress that often leads to midnight lasagna binges. Instead, try weekly metrics. Rather than count daily calories, which can be frustrating and destructive if you miss your mark, give yourself a weekly benchmark to hit. (Note: There is some debate about whether calorie-counting works for everyone, but self-monitoring certainly can be effective for some people.) That gives you some flexibility to stray, incentive to eat well most of the week, and more of a global picture for what you’re trying to accomplish—that is, eat right most of the time. If you want wiggle room in your clothes, you have to give yourself wiggle room in your expectations.

Tweet/Facebook/Instagram/Snapchat your goal so that you can feel accountable. Do not do No. 8 when the reasoning centers of your brain may be compromised, such as at 12:03 a.m. on January 1. #HappyNewYearImGivingUpBreakfastMeatsFOREVER won’t stick. If you want to rid yourself of your dietary Achilles heel, cold turkey can be a rocky road. But eliminating your most evil temptation can work if you can choose some kind of substitute behavior for the addiction or habit, so that you give your brain something to do in its place. Do not make the substitute barbecue corn chips.

If your resolution involves a new exercise plan, make a 5-minute backup workout for times you just don’t have the oomph to complete your intended session. It can be as simple as a handful of pushups, jumping jacks, lunges, and squats (no equipment required). The point: Do something that gives you some energy, so that you don’t beat yourself up for missing your workout on days when life gets in the way

Pick a skill rather than a size. One of my favorite yearly goals came when I vowed to stand up on a surfboard (on a wave). Picking something you physically can’t do right now (run a certain distance, climb a small mountain) requires you to break down the steps that will help you get there—physically, nutritionally, mentally. The declaration of a goal isn’t what gets you to the goal; process is what gets you to the goal. One of the best goals I heard in 2014 came from one of the spiritual leaders of the Sub-30 Club—a club I started a few years ago for people who wanted to run a sub-30-minute 5K, but includes many folks who were already speedier than that, like Laurie Canning. Laurie had said that her only running goal this year was to run with as many new people as she could, including those she had never met from our virtual group. Between training, new races, and meet-ups all over, she ended the year running with 25 new people. She says, “I have never enjoyed running as much as I have this year—ever.” By the way, Laurie also completed the year doing 20,000 strict military pushups and crushed her previous best marathon time, running a 4:11. My takeaway: You can use a deeper goal to help achieve other ones.

The best resolutions are also ones that you can share with other people. Recruit a couple of friends to join you (live or digitally). Report your progress, kick each other’s butts, high-five successes, hold regular meetings to discuss ups and downs. Do not bring cupcakes to those meetings.

Set a date on the calendar, not a number on the scale. Find something—an event, a vacation—that means something to you. That’s where you’re headed. That’s why you’re running or swimming or getting your butt whooped by a boot-camp instructor. That’s why you reach for radishes when you need something to crunch. No, it’s not a finish line in this seemingly never-ending struggle, but it does give you a vision of where you want to go—and a few hints about why you want to get there.

6 Ways to create More Happiness Now by Gregory de Tisi

These Are My Favourite 6 Ways To Create More Happiness NOW! Happiness is something that is not outside of you. You in fact have access to it right now and it is your right to experience more natural happiness as life is really too short not to be happy. I hope that these ideas can help you and you can overcome the stresses of life to be happier and more successful in life. If you suffer from stress or anxiety and panic attacks or depression then these ideas may assist your day and perhaps your life from now on. Sometimes it's just like flipping a switch in our mind so that we can see things differently, and the fact that you are here is already a positive step. Keep doing things like this. I hope that these ideas can help you and you can overcome the obstacles of life to be happier and more successful. We tend to make life far more complicated than it needs to be, so when we create more simplicity we can master our minds and bodies.

So here are your 6 Ways To Create More Happiness NOW! 1) USE POSITIVE SELF TALK AND NOTICE YOUR NEGATIVE TALK It is very hard to notice all of your words and thoughts as there are so many that we have each day that we cannot possibly monitor everything, but just try to notice where you may be talking yourself out of happiness or a positive experience in your day. Just begin today noticing how you speak to yourself and flip any bad words or sentences into positive ones. They say that if you practice something for 21-30 days then it will take shape.

2) EXERCISE Need I expand? It is proven that by exercising you will feel much happier and, you can get healthier and live longer so where's the bad. Choose what works for you and get started today. There are no excuses for doing something and this really helps to shift a mindset that is stuck 3) EAT BETTER FOOD When we eat junk we are not really feeding our minds and bodies in the best ways. The Earth has provided us with essential nutrients found in vegetables, fruit, and other natural sources like nuts and fish etc. Watch what you put into your mouth and your mind and body will thank you.

4) STUDY POSITIVE PEOPLE AND THINGS Read more about what you want to focus on. Get into a zone that for you is soothing and nourishing. never stop learning, expand your mind and increase your awareness with things like Mindfulness meditation and visualisation techniques. You can find plenty of great tools at Google and YouTube. 5) LISTEN TO MUSIC Music is the food for the soul. It can lift your spirits almost immediately and change your perspective fast. Go out dancing as well as this will help you to shake off stress that has built up in your mind and body across the week. 6) WATCH COMEDIES Who doesn't like laughter? Laughing is a natural tonic and will alter your state very quickly. Plus by laughing we create natural feel good endorphins similar to when we exercise, that lift us up and put us back into the present moment. Again, try YouTube there are thousands of funny clips there. Spend more time laughing and smiling.

Just by incorporating these 6 Ways To Create More Happiness NOW into your life more often you will see a marked difference in your attitude, perception and self belief, and get more done. Try any number of them but just do something and make them new habits for the New year ahead. Gaining more happiness in life is about doing more for yourself first in order to deal with the outside world after. You can do anything in life if you first look after your own well being. I really hope that enjoyed 6 Ways To Create More Happiness NOW! And I hope that you can get a little something from these ideas. If you need more help with mind mastery for happiness or success then visit my site below where I share plenty more handy tips to get you in the happiness zone for free. Need Help? Free help With Videos And Audios > http://www.GregDeTisi.com Article Source: http://EzineArticles.com/?expert=Gregory_De_Tisi

Seven Holiday Stress-busting Tips from the Experts by Jan Carley

What could be more stressful than a job with a 364-day build up that lasts just one night? A job that involves near-impossible physical output, wild environmental conditions, high stress and has the hopes and dreams of millions of children around the world riding on your performance? Yes, being one of Santa's reindeer is a tough job! I recently consulted Santa's Reindeer and asked them what they have learned over the years to minimize their holiday stress. Here's what they said: Tip #1 ASK FOR SUPPORT All of the reindeer agreed that prepping for the holiday season has to be a team effort. If you are trying to pull the sleigh all alone you will get exhausted pretty quickly. Who can help you with the decorating, the baking, buying gifts, the entertaining? Tip #2 SLOW DOWN The more hurry, less speed tip came from Dasher who told me he was much more effective when he was reined in. A lot of energy is wasted when we are frantically rushing from thing to thing. Consciously slow down this holiday season- reduce your speed, stop to smell the fir trees and wherever you are, remember to breathe. Tip #3 STRATEGICALLY SCHEDULE This tip came from Blitzen who said that rather than setting a schedule that has constant high levels of activity over several days that create exhaustion and burn out - it is wiser to schedule blitzes of activity that happen at your optimum physical and mental times. Let's say you are a morning person. Schedule an extreme blitz of activity on Saturday morning for 4 hours - schedule your high output activity to end at lunchtime. Then schedule in a nap to refresh you for the rest of the day. Do a blitz, then slow down and relax. Tip #4 HOLD A FUN INTENTION Fun-loving Dancer advises us to consciously hold a one word intention of Fun. Think about that intention in the 15 seconds before you pop out of bed each morning. Imagine how holding that intention will positively affect your day! Tip #5 HIRE A CLEANER Of course that piece of advice came from Comet. Don't waste a minute of this magical season with cleaning supplies in your hand. Instead - go outside and toss some snowballs with the kids. Tip #6 REMEMBER HOW SPECIAL YOU ARE Rudolph inspires us to focus on our unique gifts and how we can best contribute to this world. Ignore what everyone else is doing. You may not the person that was meant to struggle with making homemade shortbread. You may, instead, be better suited to leading the family singsong around the piano. What is your unique contribution? Rudolph found out that his shiny red nose was his gift. What is yours? Tip #7 REMEMBER WHAT'S REALLY IMPORTANT Cupid reminds us that this holiday season is really all about love. Focus your Gratitude Attitude and on a daily basis, count your blessings. Give thanks to that which is truly important and watch how the holiday stresses and pressures melt away and your positive emotions increase. Written by Jan Carley, Professional Certified Executive Coach, Creative Coaching Group, Vancouver, BC, Canada Download your Free 8-page 2014 REFLECTION GUIDE and create space for a 2015 of possibilities. http://www.teleseminarswithjan.com/reflection-guide.html Article Source: http://EzineArticles.com/8844827

Six Remedies for the Holiday Blues by Brandielee Baker

The holiday season is a jolly good time right? Well, for some, not so much. If you are one of the many people feeling the pressure to put on a cheery holiday persona when you are really feeling blue, these six remedies can help. Tell the truth! OK, I'm not saying you need to publicly broadcast it. But, if you want any chance of passing through the blues, you must, must, must, honor how you're REALLY feeling. Write it down AND speak out loud. Just "thinking" about it in your head will NOT produce the same beneficial effects. Here is an example to help you get started.EXAMPLE: "I am really feeling overwhelmed and sad this holiday season. It is important for me to acknowledge my struggles. I understand that by doing so I am releasing some of the pressure that I have put on myself to fit in and be happy. I also understand that by releasing this pressure I am giving myself the opportunity to relax and by relaxing I am giving myself the possibility for a better experience."

Get more air! Yes, you heard me right. Increased circulation and greater oxygen uptake is key. This is not only beneficial for removing the toxins and waste from your body, but also releases endorphins and changes your thought focus. So put on your earphones, play some upbeat music and get out there. Walk briskly and breathe deeply! 20 minutes a day is all it takes to make a difference.

Make sense with Scents! Our olfactory system, the fancy way of saying your sense of smell, has a very powerful effect on our moods. Scents like peppermint, rosemary, tangerine and lemon can be very uplifting. I will be releasing a more detailed article about aromatherapy in February, but until then find your favorite scents and sniff away!

Party Prioritize! You do not have to accept all your holiday invites. It's OK to say no and today I give you permission to do so. For the sake of YOU feeling well, limit your "have" to attend list to a MAXIMUM of 3-4 parties. HINT, HINT, before each party, do the exercise listed in Remedy #1.

List Your Awesomeness! OK, this may sound a little over the top, but hey what do you have to lose besides the blues? And umm, let's be honest here, your blues self-talk radio channel is NOT so positive or motivating. You do have the ability to feel better by getting your mind to focus on more positive self-dialogue. So, sit down and make a list of all the things you know you do well. Right now. Yes, get that pen out, or open your laptop, and start writing a list of what makes you amazing. What are you waiting for? And if you need someone to hold you accountable for just how great you are, send it to me!

Reach out for Support! OK, this is the most important one. Support is key for changing the blues for good. Why? Because that blues DJ is so awfully good at playing the blues songs like: nobody understands, nobody cares, I have to do it all on my own, I'm weak if I don't take care of it by myself. Sound familiar? Make today the day that you fire the blues DJ and get real. There is NO weakness in support! You matter this, and every, holiday season. You have the ability to get through these feelings. You also have the opportunity to get to the other side where you can authentically say, "I'm OK" and, "I DO feel better." Nobody else can do this for you, BUT that does NOT mean that nobody cares about you. And remember, I am only an email, or a phone call, away. May this New Year be your best yet! Wishing you complete success and health, Lee Baker Contact me for more information on the unique and powerful work I do at Positive Constructs. http://positiveconstructs.com/contact#sthash.BPC1l48l.dpbs Article Source: http://EzineArticles.com/8852615

Choose the right bag for school by Deerah van Heerden

Buying the wrong bag, or even buying the right bag but wearing it badly can cause unnecessary and harmful stress to your child's spine, leading to muscle strain and rounding shoulders. Keeping in mind that acute back ache can lead to chronic issues which become life-long battles, especially with young people as their bodies are still growing. Below we address some points which may contribute to the health of your child's back and posture, directly relating to the way in which they carry their bags.

Buy a Backpack A backpack that sits neatly across both shoulders with the straps adjusted to the same length is far more beneficial than a bag that would sling over one shoulder. There should always be an equal weight displacement across the back. You can usually see the strain in a person's posture if one should is working harder than the other. A person should be able to walk upright and straight forward without leaning or compensating one way or the other. A backpack is also usually built around a structure with padding and reinforcement. These supports are designed to sit in a particular position on the back to alleviate undue stresses and place weight correctly.

Don't overfill a bag An overloaded bag is very heavy, rather be organized enough to know what days certain items are required, and not carrying unnecessary items. The correct amount of weight that can be carried is usually 10% of your body weight, so a 40 kg child should not carry an excess of 4 kg on their backs. It may be extra work, but packing and repacking each day will greatly assist in cutting back on weight, especially with unnecessary debris build up at the bottom adding sneaky bits of weight.

Pack Correctly Adding on to the previous point of unpacking and repacking each day, removing unnecessary items and packing the correct items in the correct places is important for weight displacement, because if things shift during transit it could compromise the center of gravity. A bag should sit above the waist and not hang too low either, again placing the correct weight at the correct point. Once you have invested in the correct bag and stationary that fits accordingly, make sure you look after it and it may last your child longer than the school year. Label your children's items as this also encourages enthusiasm and helps them to hold onto their things for longer. For great personalized labels, visit labels4school For great back to school labels, without the hassle of queues and driving, order your personalized labels online and have them conveniently delivered. Visit Labels4School at: http://www.labels4school.co.za/ Article Source: http://EzineArticles.com/?expert=Deerah_Van_Heerden Article Source: http://EzineArticles.com/8833289

Chinese Maths Teachers help English pupils make the grade by Luke Walton

St Gregory's Primary Academy, Stockton The teachers from Shanghai said the Stockton classroom had a more relaxed atmosphere A group of Chinese maths teachers have swapped their classrooms in Shanghai for primary schools in England as part of a project to improve numeracy standards. Pupils in Shanghai came top in the international Pisa league table of numeracy skills - with 15-year-olds from the Chinese capital an average of three years ahead of counterparts in England. The Department for Education says the teacher exchange will bring the "best teaching in the world to English schools" and lead to long-term improvements in the way the subject is taught. Twenty-nine Chinese teachers are spending a month in English primary schools, with more teachers due to arrive next year. This follows a trip by 70 teachers from English schools to Shanghai schools where they spent a fortnight observing lessons. At the St Gregory's Primary Academy in Stockton, Shanghai teacher Peizhen Wang was impressed by the relaxed mood in a class of six- and seven-year-olds, which she contrasted with the more formal atmosphere of her own class. "This school is like a family. Everyone, the students and the teachers are very happy," she told m Peizhen also liked the colourful wall displays of children's artwork, an approach she wants to take back to her own school.

Maths scores During their visit, the Chinese visitors work alongside the school's teaching staff to take lessons, coach pupils and run master-classes for local primary school teachers. They use a translator when teaching from the front of the class. One of the teachers at St Gregory's, Lucy Ashley, visited Shanghai earlier in the year. She said: "The secret is that there is a lot more focus on the basics of maths. Children are given more time to practise, with smaller steps so there's a deeper understanding of the numbers." After helping Lucy Ashley to lead a lesson on addition, using counters projected onto a video screen, Shanghai teacher Juanqin Cai told me pupils in Stockton were "very polite and worked hard". But she believes Chinese schools take a more methodical approach to maths: "In the UK they learn many new topics and this is different. We will go step by step, not so quickly

'Work ethic' The English schools hosting the Chinese teachers are part of the government's network of maths hubs - centres of excellence designed to spread practice in numeracy teaching in other schools. Janice Gorlach, head of standards at the Carmel Education Trust which includes St Gregory's, said the school was considering changing the structure of its classes in response to what it had learned from Shanghai, by introducing a shorter lesson in the morning with more time later in the day for practice and catch-up sessions for pupils needing extra help. "By restructuring the length of time of lessons we can pick up any child that is struggling," she added. In Shanghai, primary school maths teachers are specialists who only teach that subject, and nearly all are maths graduates. They typically deliver only two lessons a day, with other time spent on marking and planning as well as collaboration with other maths specialists. There are fewer specialist maths teachers in English primary schools. Some have questioned whether importing Shanghai teaching methods will allow British pupils to catch up with their Chinese counterparts in terms of numeracy. Dr Jon Jerrim of the Institute of Education said factors outside the classroom such as family support and culture played a big role in Chinese students' strength in the subject. He pointed out that pupils from Chinese backgrounds also performed well in the subject even if they were at school in another country such as England or Australia. "It's about a lot more than teaching methods. It seems to be to do with the expectations that parents hold for their children, the work ethic of the east Asian immigrant group, along with the selection of schools by the parents as well," Dr Jerrim argued. http://www.bbc.co.uk/news/education-30149801

Best Educational Toys for Toddlers by Create True Bliss

BEST EDUCATIONAL TOYS FOR TODDLERS November 24, 2014 Its that time of year, where we are all in desperate search for the best toys to gift to our children. Here are the top educational toys I have found for 2014.

1- LeapFrog- LeapReader jr. $9.99 Flashcards $25.99 Reader leapfrog.com- This is one of my son’s favorite toys. We bought it for him last year. You program your child’s name to the reader dog, and when you turn it on and off it greets your child by name. I love this paired with the Alphabet flash cards. It sings a song for each letter that teaches the sound of the letter, on one side and relates the letter to the animal on the other side. This has been a lasting favorite in our home. You can also get books that the dog will read to you.

2- Crocodile Creek- Jumbo tower puzzles 36 piece. $15.99 Amazon Such a cute puzzle with big, sturdy pieces, that are durable for toddler wear and tear. They have many different styles of puzzles including zoo animals, space, and farm animals to name a few. All of their puzzles are super cute and come packaged really nicely as well.

3-Peaceable Kingdom- Match up memory game and floor puzzle. $8.99 Amazon- These work great for flash cards to teach colors, numbers, body parts, english and spanish words, and many more. You can then put them together into a floor puzzle. Very colorful and bright. 4-Peaceable Kingdom- Sunny Day Pond Game $15.99 Amazon- Colorful and fun game you can do together, that teaches problem solving.

5-Melissa and Doug- Race Car Carrier $27.99 Amazon- Great way to teach numbers. How many cards on top? How many on bottom? How many if I take one away. Fun spin on the regular Flashcard method. Jagger would LOVE this.

6-Fisher Price Little People A to Z Learning Zoo $70.00 Fisher Price- Jagger would go crazy over this. There is an animal for every letter. It makes the sound of the letter and the sound of the animal. Great toy for teaching about animals and the ABC’s at the same time. It comes with a carrier for the animals.

7-Mudpuppy Jumbo Puzzles $11.99 Amazon- Cute designs from animals, to dinosaurs to Fairy wonderland. There is sure to be one to fit your little one’s personality. Comes with 26 jumbo puzzle piece. This one is a must on our Christmas List Happy Shopping. https://createtruebliss.wordpress.com/2014/11/24/best-educational-toys-for-toddlers