New Year's resolutions stir up much
debate. Some argue they lack effectiveness, while others see them as a means to
set intentions for the upcoming year.
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| With New Year's resolutions like self-care and less phone use, therapists really are just like us |
Therapists also share their
perspectives on resolutions. Natasha Williams, a clinical psychologist in Toronto,
suggests viewing resolutions as opportunities to carve out desired changes for
oneself in the coming year. However, she notes that some individuals use
resolutions as a form of self-punishment, leading to negative feelings if they
fall short.
When people fail to meet their
resolutions, it often becomes a source of contention and harm in their lives,
Williams explains. Therapists aim to approach resolutions differently to avoid
such negative consequences, considering alternative ways to reach goals.
Justin Vafa William, a licensed clinical social worker in Philadelphia, emphasizes the importance of choosing enjoyable goals and finding creative ways to make the process enjoyable. For instance, if your goal is to start meditating in 2024, select a meditation app you like or choose a time that aligns with your lifestyle.
Changing Pledge to Embrace Radical Self-Care
Williams expressed her resolution
to prioritize self-care, emphasizing a commitment beyond conventional practices
like manicures and massages. She advocates for embracing radical self-care,
which involves recognizing self-care as non-negotiable and adopting a proactive
mindset rather than reacting to burnout or exhaustion.
According to Williams, selfishness
should not be viewed negatively. Balancing responsibilities to family,
children, and a partner does not mean neglecting personal well-being. She
encourages the idea of filling one's cup first, ensuring personal fulfillment
to be of better service to others.
The specifics of radical self-care vary from person to person. Whether it involves journaling, exercising, reading, or maintaining a tidy space, it is a personalized and significant aspect of self-care.
The Crucial Vow to Safeguard Your Well-being Through Unyielding
Boundaries
The concept of boundaries goes
beyond being a trendy term; it serves as a means to safeguard oneself
emotionally, physically, financially, and mentally from the various stressors
in one's surroundings. Williams has identified the maintenance of boundaries as
a goal for 2024, aligning it with the radical self-care she previously
highlighted.
According to Williams, setting and
maintaining boundaries is the initial step in practicing self-care. As an
example, if 10 minutes of meditation is a crucial part of your self-care
routine, it should be safeguarded from interruptions by kids, partners,
friends, or colleagues. Williams suggests communicating to those in your life
that this is dedicated time for personal rejuvenation. If someone attempts to
contact you during this time, you can assertively state, This is my 10 minutes,
essential for my well-being. I'll get back to you in the next 10 to 15 minutes.
Williams emphasizes that by consistently maintaining such boundaries, a protective barrier is established around oneself.
The Transformative Commitment to Prioritize More Sleep
In the upcoming year, William is
directing his efforts toward enhancing his sleep habits.
As a self-proclaimed night owl,
William acknowledges that the nighttime is his only opportunity for personal
time, given that his children and husband retire early. However, his current
routine, involving chores and podcast listening during the late hours, leads to
insufficient sleep due to his children's early wake-up times.
William recognizes the cumulative
impact of inadequate sleep on his well-being and has set a goal for an earlier
bedtime, aiming to achieve as close to eight hours of sleep as possible.
Furthermore, scientific evidence underscores the importance of sleep for both physical and mental health. The National Heart, Lung and Blood Institute indicates that insufficient sleep is associated with conditions such as heart disease, high blood pressure, and stroke. Additionally, inadequate sleep can hinder the ability to cope with daily stressors and contribute to next-day cognitive impairment.
Pledge to Consciously Navigate the Digital Realm for a More Intentional
and Fulfilling Year
Avoiding the trap of mindlessly
scrolling through negative content and unintentionally spending excessive time
on the phone is a common challenge. In 2024, William aims to reduce his phone
usage and employ it more purposefully.
For him, this entails finding a
balance between staying informed about global events, which he values, and
ensuring that the information consumed is conducive to mental well-being,
avoiding overwhelming and paralyzing feelings.
William is part of a growing trend
where individuals, like him, are opting for digital detoxes. This movement is
accompanied by an increasing number of books addressing the topic.
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| It's OK to recommit to your resolution at multiple points throughout the year — you don't have to simply give up |
It's worth noting that resolutions
need not begin on January 1st. William emphasizes that setting personal goals
can occur at any time throughout the year, be it on one's birthday, a child's
birthday, an anniversary, the full moon, the start of the academic year, or any
personally meaningful occasion.
He suggests that commitment or recommitment to mental health, physical health, or wellness goals can happen at any chosen time. Additionally, there's a designated day called New Year's Resolution Day on June 1, serving as a midpoint check to assess progress and recommit to goals, increasing the likelihood of success.
Discover Therapist-Approved Strategies to Ensure Your 2024 Goals Become a
Triumph
Williams suggests approaching 2024
goals with a realistic mindset to enhance the likelihood of success. She
emphasizes the importance of considering the timeline for each goal, using it
as a starting point for planning.
For instance, if the goal is to
learn how to knit, recognizing that mastering this skill in a single month may
not be realistic. Williams recommends setting incremental milestones, such as
three months, six months, or 12 months, to provide markers throughout the year.
This approach is more effective than setting a vague, all-encompassing goal.
Furthermore, specificity is key when defining goals. Rather than a broad objective like "be more crafty," a more specific target, such as learning to knit, provides clearer direction.
Williams encourages celebrating
progress, even if the full goal isn't achieved. Often, individuals focus solely
on the end goal for the year, and if it's not reached, they abandon it.
Instead, Williams suggests acknowledging and celebrating the ongoing process,
considering adjustments that may be needed. If a goal extends into the
following year, she reassures that it's perfectly acceptable.
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