With Kate Pinsonneault
If you are starting the new year with a resolution that comes with high expectations, you might be adding stress to your life that could end in disappointment, or worse, a sense of failure. Making meaningful changes is most likely to succeed when we take small, achievable steps that turn into consistent habits. Once something is a habit, you’ve got it! You’re doing what you set out to do and no longer have to give it much thought or effort. That accomplishment can bring a sense of pride. They may start out as small steps, but they can make significant differences over time and help you get closer to your bigger goal.
Reset your expectations
Deciding to commit to one small thing that you know you can do is the best way to start and build success. Sometimes we set goals so BIG that getting there takes too much effort, and we become discouraged and give up trying. Breaking it down into small, manageable steps can really help. Just decide on one thing you can commit to and realistically do. If you feel any resistance, pay attention to that. You don’t want to be fighting with yourself. Find something that you can do and feel good about. Finding ways to remind yourself and having someone who will support your efforts can really help. When you do this one thing consistently over 3 weeks, it will soon become a habit.
When you’ve got this and are doing what you set out to do without much thought or effort, it’s time to celebrate! You deserve to feel a sense of accomplishment and pride. You are developing new habits that define who you are. These small but significant achievements increase self-esteem and also help reduce self-criticism. Congratulate yourself on achieving your first step. When you feel ready, see if thereis anything else you want to do. Is there another small achievable step you can take on that might get you closer to your goal or get you there faster? Now that you know you can do it, the next step can be easier.
Creating change takes effort, focus, determination, commitment, and consistency, which can be difficult when we feel tired or stressed. Your well-being is key to success, So here are a few things to consider that can help you build up your internal resources so you can bring about the changes you want for yourself.
Prioritize rest—not just sleep.
Sleep is crucial, but mental rest matters too. Give yourself moments of intentional downtime where you can let your mind relax. Give it a try – find a spot away from distractions (including your phone) and just take a mental break. You can sit in your favourite chair, stroll on the beach, lie in a nice warm tub, whatever feels good for you. Remind yourself that there is nothing you have to do in this moment, nothing you need to think about. Just notice how your body responds and how good you feel after just a few minutes. This is a good way to also bring your stress down and let your nervous system relax.
Move your body in ways you enjoy
Movement doesn’t mean exercising. Workouts and exercise routines are great for many people, but we all need to move throughout the day. Any movement that feels good, stretching at your desk, having a dance party with your kids, puttering in the garden, walking with a friend, etc., supports your well-being. Anytime you do something that feels good, your body responds by creating feel-good hormones that boost your mood and reduce stress.
Check in with yourself
Take a few minutes each day to notice how you’re feeling and what you need. Maybe you notice that you’re thirsty and need a glass of water, maybe you feel stiff and need to stretch after sitting for a while, or maybe you’re frustrated with a task you’re doing and need to take a break. Notice how you’re doing without judgment and take just a few minutes to meet whatever needs you have. This little break reduces stress and gives you the message that in this moment, you are the priority.
Stay connected
Human connection is a powerful buffer against stress. Reach out to friends, family, or colleagues, even if it’s just a short message. Prioritize the relationships you value and the people who make you smile. Offer support and assistance to others (without taking on their problems) and ask for help when you need it or if you just want company. Sometimes tasks are just easier when someone is there with us.
I wish you all the best in making the shifts you want for yourself. Stay focused on your well-being and remember to only take on what you can actually achieve. You’ll get there! And if you ever want some extra support, know that the Seahorse team is here for you.
