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Monthly Archives: January 2020

New Year Resolution-2020

TOMORROW IS THE FIRST BLANK PAGE OF A 365 PAGE BOOK WRITE A GOOD ONE !

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I RESOLVE TO WRITE A NEW CHAPTER OF MY LIFE, EVERY NEW DAY

The New Year Resolutions are goals which people set at the beginning of each year and aim to achieve them. These goals could be related to your career, health, social, or family life.

You may be busy finding the perfect before and after photos for the New year challenge trending on various social media platforms, or focusing on staying fit through the holidays so you can keep to last year’s resolutions, but it’s important to remember to look back on the past ten years with a critical eye. A lot of really important, shocking and saddening major events have happened in the past that we’ll never forget, and we should use this opportunity — as we come fresh into the new year and the new decade — to learn from the past and make ourselves better for the future.

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Click here for Most common new year's resolutions ( how to follow through on them )-

Every year, millions of people make New Year’s resolutions, hoping to spark positive change. The recurring themes each year include a more active approach to health and fitness, improved finances, and learning new things for personal and professional development. Chances are, more than a couple of the top 10 most common resolutions will look familiar to you:

  1. Exercise more
  2. Lose weight
  3. Get organized
  4. Learn a new skill or hobby
  5. Live life to the fullest
  6. Save more money / spend less money
  7. Quit smoking
  8. Spend more time with family and friends
  9. Travel more
  10. Read more

According to a study published, only 54% of people who made New Year’s resolutions were successful. That means about half of the people who set a goal for the new year will fail!

Naturally, we don’t want to be in the camp of folks that fail to achieve their aspirations and dreams for 2019, so we’ve put together an exhaustive plan for following through on your resolution.

If you want to realize your New Year’s resolution this year, follow these steps:

  1. Mentally prepare to change : Being that it’s the end of one year and the beginning of the next; it’s perfect timing to take stock in the past year’s accomplishments. Think about the following:
    1. What did I set out to do in the past year?
    2. Where did I make progress?
    3. Where didn’t I see progress?

    Naturally, your resolution may focus on areas that lack progress, but don’t forget to savor the progress made, and find some small way to celebrate. Those happy feelings are useful! If possible, try to associate them with an object or word related to your accomplishment.

    You will want to keep upbeat with your new resolution, so you can use that positive association with last year’s accomplishments to remind you of those good feelings when you are feeling challenged.

    As you start thinking about the changes you want to implement, make sure to do the following:

    • Stay positive
    • Try not to make big/quick changes
    • Change should be gradual
    • Build on smaller changes
    • Allow a little room for error
  2. Set a goal that motivates you : To do this, you need to make sure the goal you set is important to you and only you and that there is value or benefit for you in achieving the goal. It is these two things that will provide the reason and willingness to take action. This is also known as motivation!Thus, it’s a safe bet if your resolutions align with the following:
    • Your goals
    • Your priorities
    • Your dreams
    • Your aspirations

    Not only should you align around your inner-most desires, but you should also make sure the resolutions align around your top priorities. This will lead to a “must do” attitude.

  3. Limit resolutions to a manageable amount : A common mistake in resolution setting is having too many and spreading yourself too thin but we are not superheroes.Thus, you should make a short list of resolutions that you can manage in the upcoming year. Knowing that short list of priorities is the hard part. The key here is understanding how to prioritize.Here is an exercise that you can undertake to help you figure out what is most important in your life. All you need is a post-it pad, a pen, and a wall.
    1. Write anything you want to accomplish for self-improvement purposes on a post-it
    2. Each post-it only gets one discreet tactic
    3. Place each post-it on the wall
    4. Go crazy – use as many post-its as possible
    5. Group together similar post-its
    6. Place the topics you feel strongly about at the top of the wall
    7. Put the topics you feel “meh” about on the bottom
      The final piece of the puzzle here is knowing your limitations and personal bandwidth. With that in mind, you should focus on your top priorities while balancing how much attention you can honestly devote to a resolution.Final thought: It’s better to tackle one resolution well than multiple resolutions poorly.
  4. Be Specific : Fortunately, SMART goal setting framework can help you craft better goals.SMART goals are:
    • Specific – Articulate the resolution as clearly as possible. For example, quitting smoking is better than being healthy. While “being healthy” is great, the wording can be interpreted in many ways.
    • Measurable – Quantify your resolution if possible, i.e. I will lose 10% of my body weight.
    • Attainable – Choose a goal within the realm of possibility, but yet challenging. Making 100 friends this year would be amazing, but probably pretty hard to do. On the other, making 10 new friends is doable.
    • Relevant – Keep it relevant to your priorities and goals.
    • Time-sensitive – Give yourself a time-frame in which to achieve a goal. A deadline will instill some urgency and provide a time when you can celebrate your success.
  5. Break up Big goals into Smaller ones :   We have the best of intentions and may accidentally take on a goal that is too big to achieve. Thus, it’s helpful to divide a big goal into smaller goals that are more achievable. you can break up your year-long resolution into weekly or monthly goals. And have tasks planned for each month.

Now chunking up a big goal is easier said than done. Here are a few tips to help you make your massive goal more                 achievable:

  • Create a list of sub-tasks
  • Prioritize and order them
  • Use a visual map to display
  • Assign milestones to each task
  • Decide how much time each task requires
  • Allocate resources accordingly
  • Focus on the next step, not the big goal

6. Write down you goals : While it’s great to have goals, it is critical to document them in some way. Here are six reasons to write down your goals:

  1. They are easy to forget. While that may seem silly, we are human, and it is human to be easily distracted and forgetful.
  2. Writing down your resolutions helps you clarify what it is you want to achieve. It forces you to make decisions and be precise with your words.
  3. Writing establishes intention, but action needs to be taken to achieve your resolution. Having a written account of your goals is a constant reminder to take action.
  4. Written goals can act as a filter and guiding light for what opportunities to pursue. On any given day, there are a million decisions to make. When in doubt, refer to the goals you have set to dictate the way forward.
  5. Documented goals will help you overcome resistance to progress. We set goals to move forward, but there is a natural resistance to change. Your written goals spur you forward when you hit a speed bump or obstacle.
  6. Finally, written goals are a reminder of how far you have come and what you have achieved. It’s a nice feeling to look at back at the end of next year, and know your resolution has come to fruition. It’s a reason to crack open that bottle of champagne and celebrate.

Here are a few ways you can document your resolutions for 2020:

  • Write them in a journal
  • Draft an email to yourself
  • Store in some note-taking tool
  • Print and tape to the wall

7. Share your resolutions to others : It’s great to make a resolution for yourself and maybe even write it down, but if no one else knows about it, it’s easy to forget about or even ignore. On the flip side, your counterparts who decided to tell someone about their goal, feel something different. Now that they’ve gone public with their goal, they feel a sense of obligation and accountability.

Crazy as it sounds, this sense of guilt is often more powerful than self-motivation. The upshot here is that when you do succeed, the people you shared with will celebrate with you! If you want to take goal sharing to the next level, you could organize a group having similar goals. Your group will be a collection of highly motivated people who share a common goal and are looking to encourage and help each other improve.

How to do it:

  1. Find some kindred spirits with similar goals
  2. Meet regularly (weekly or monthly depending on level of commitment)
  3. Share setbacks and progress
  4. Stay motivated!

Now if you don’t have the time or inclination to do the above, another way to achieve the same result is to make a post on social media declaring your intentions to all your friends. You can bet people will cheer you on and ask about your progress over the course of the year!

8. Automate where possible : The good news is you probably have technology in your pocket that can help you follow through on your resolution – automation in the form of reminder apps.

Nowadays there are a million different apps and services to help you follow through on your resolutions. These free tools can help provide a constant reminder. On top of these commonly used apps, there are also “to-do list” and task management apps that have the ability to schedule reminders and milestones.

9. Review your resolutions regularly : If you are not thinking about your resolution regularly, you are not going to follow through. Thus, a crucial part of realizing your goal is a regular review. At a minimum, this review should be monthly, but the more frequent the better.

Here’s one way to build in goal review into your routine.

  1. Schedule a monthly “big picture” review during the first week of each month. This will serve as a planning meeting where you distribute smaller tasks and goals to different weeks throughout the month.
  2. Do a weekly check-in to check progress on the monthly goal.
  3. Set a daily reminder for smaller resolution tasks.

It may seem a little crazy to think about your resolution every single day, but it is those smaller incremental steps that lead to massive changes over the course of a single year.

10. If you fall off track, get back on immediately : We’ve established it will take time for your resolution to become a reality and we know change is difficult so we should leave some room for mistakes and setbacks.

Keep the following ideas in mind:

  • Skipping an intermediate task is not a complete failure
  • Missing a goal by 10% or even 80% is not a complete failure
  • Finishing a task late is not a complete failure
  • A moment of weakness is meaningless in the grand scheme of things

Setbacks can happen, but so long as they are handled correctly, they will not impact the big goal. if there is a setback, it’s important to understand what lead to that moment, and how you can avoid a similar situation in the future.

Once a mistake is made, own it and move on to the next thing. For example, if you skipped a study session, make it up tomorrow, and keep on moving. A few small mistakes shouldn’t spoil your resolution for the year!

We hope these 10 steps help you follow through with your resolutions and make 2020 your best year yet.

 

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              A Fresh Start And A Long Way To Go

YOUR MINUTE IS YOUR HOUR IS YOUR DAY IS YOUR WEEK IS YOUR MONTH IS YOUR YEAR.

IF YOU WANT TO MAKE THIS YEAR BETTER, MAKE EACH MINUTE BETTER.

Click here for Achievable New Year's Resolutions for Healthier and Happier Life -

This year, fill your resolution list with easy, good-for-you goals. Try one of these simple lifestyle tweaks each day, and you’ll not only jump start a healthier body and mind — you’ll feel fantastic and so psyched to make 2020 your best year ever. There are tips here that will calm you down and ease your stress, help your skin glow, and organize the crazy in your life. You’ll find easy ways to squeeze a little more fitness into your busy days and sane strategies for de-cluttering. Hoping to make 2020 the year you slim down a bit? We’ve got some surprising, fresh ideas that will help you get there. All of that, plus some advice that will help you take care of someone very important, the person you often forget to pay attention to in the madness of your crazy-busy life: you!

Share your resolutions one-on-one : “Some research shows that telling others your goal makes you feel like you’ve already achieved it,”. But other studies indicate that sharing progress can help you keep going. Confide in one friend, “then share achievements with others when you’re on the road to success.”

Do one thing at a time : Multitasking doesn’t make you more efficient, but it does stress you out. “If your focus is fragmented, you’ll likely find yourself getting anxious as new items come up when old ones are still incomplete. Instead,  organize your activities into chunks of time, such as kid time and cooking time, and then “commit to being focused in those allotted minutes and see what happens.”

Take the stairs: Take 10 minutes to run up the stairs in your office or home. A study shows that tired women who climbed stairs for 10 minutes got a bigger energy boost than those who had the caffeine equivalent of a can of soda or half a cup of coffee (and burned calories too!)

Start doing yoga with your partner : Health experts believe partner yoga helps couples get more comfortable with each other’s bodies, a boon for better sex. Solo yoga can increase enjoyment as well, affecting arousal, desire, and satisfaction — the practice helps relax your mind and strengthen pelvic muscles.

Listen to music, novels while your workout : Exercisers who listen to music or saved an audio book for the gym worked out 51% more often than those who didn’t, per a study in Management Science. Sweat while listening to an intense thriller, and the treadmill time will fly by.

Do one new exercise :

Plyometric exercises — like burpee push-ups — get you fast results, says fitness experts :

1. Squat and place hands on floor.

2. Jump feet into plank.

3. Drop chest to ground and perform a push-up.

4. Jump feet forward into squat position.

5. Jump up, reaching hands over head, and repeat sequence for 30 seconds. Rest. Do two more sets.

Make it easier: Step back instead of jumping and do push-up on knees.

Explore new hobbies :  Another sleepy Sunday? Today’s the day you try Thai food, attend a ballet, or take a painting class — whatever feels fun. When researchers found that those who complained of major boredom were roughly twice as likely to die from heart disease.

Play upbeat music : Blasting any happy-making tune can work multiple mind-body wonders including reducing pain during exercise, elevating mood, and lowering stress, research shows. So make a playlist — any songs that oat your spirit will do the job.

Write to yourself : When your inner critic picks up her bullhorn, jot down the kind words you’d say to a friend in the same situation. “We have such a hard time channeling compassion for ourselves, writing it down makes it easier to shift perspective.”

Switch up your routine : Any exercise is good for you, but one study found that people who worked out in multiple ways were less likely to have shortened telomeres, the DNA segments on the ends of chromosomes that tend to break down as we age (longer telomeres are thought to be an indication that a body is aging slowly). Sign up for tai chi, rock climbing, crew, and Pilates… so many choices!

Go to bed on time, with your partner : Getting sufficient zzz’s can make you feel ready for action. A study found that women who got more sleep had more desire the next day and an overall easier time becoming aroused. Every additional hour they slept increased their likelihood of having sex by 14%. So skip late-night web searches and hit the hay.

Give yourself more compliments : Repeat after us: “Today is my day. I’m thankful for me.” Positive self-talk can help you focus on what’s good in your life. Research shows that a little vitamin G (for gratitude) can make you feel happier and more satisfied and even improve your sleep. “If you repeat an affirmation related to gratitude in the morning, you’re likely to show and feel more of it throughout that day.

Spend less time glued to your phone : In a survey, it was found that 83% of readers lost track of how long they spent on their devices. But short of deleting all social apps, it can be hard to trade screen time for more productive pastimes like walking the dog and coffee with friends. Whether you’re Team iPhone or Team Android, download the latest software to access built-in tools that help you track your personal app usage.

Learn a new skill : Physical exercise keeps your body healthy, and mental exercise is key to keeping your mind sharp. Trying something new can boost memory skills and more.

Meditate every day : The benefits are endless (think better sleep, less stress and more focus), but it can be hard to switch off your mind at first. Turn to devices and apps to get a jump-start.

Try this trick for a better night’s sleep : Next time you have trouble nodding off, there’s a research-backed idea that could help: Take a hot bath. It helped people fall asleep about 10 minutes earlier and have a better quality snooze. The best time to do it? About an hour or two before bedtime, says other research.

Ease stress with kindness : ….kindness toward yourself! Recent research shows that practicing self-compassion slowed people’s heart rate and sweating, two symptoms our bodies produce when under chronic stress. So take some time each day to focus on something you love about yourself.

Get artsy :  To help ward off the blues, engage in a bit of culture—a trip to the museum, a night at the theater, or attending a concert. A new study found that people who make regular trips to these types of attractions have a lower risk of developing depression than those who don’t.

Chow down on blueberries and walnuts : Separately or together, these berries and nuts have health superpowers: Blueberries have been shown to help people with metabolic syndrome (a cluster of conditions such as high blood pressure, high blood sugar, and too much belly fat), and walnuts can help reduce LDL, the bad kind of cholesterol. Toss them on oatmeal or in a salad, and eat up for a healthier 2020!

Add more citrus to your grocery cart : When you see all those gorgeous in-season grapefruits, oranges, clementines, and pomelos in the produce aisle, grab an armful. Winter citrus can help keep skin looking healthy thanks to vitamin C, which aids in collagen production. Researchers have found that people who ate foods high in C had fewer wrinkles and less age-related dry skin than those who didn’t.

Become a plant owner : Swing by the garden center after brunch this weekend. Just the presence of indoor plants can lower human stress levels, research shows, and one study found that actively caring for plants calmed the autonomic nervous system and lowered blood pressure. And when people work near plants, they report greater concentration, satisfaction, and perceived air quality.

Eat veggies regularly : Whether you’re slimming down or just staying healthy, vegetables are your Best friends.

 

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IN 2020 DON’T TELL PEOPLE YOUR PLANS.

SHOW THEM YOUR RESULTS

Every year, millions of people make New Year’s resolutions, hoping to spark positive change. The recurring themes each year include a more active approach to health and fitness, improved finances, and learning new things for personal and professional development.

Click here for One liner resolution that focus on making you better year-on-year -

  • I won’t take everything so seriously.
  • I will make my dreams come true.
  • I will give myself more compliments.
  • I will spend less time online.
  • I will smile more.
  • I will get more sleep.
  • I will learn to delegate.
  • I will speak less and listen more.
  • I will try something new.
  • I will take a picture of something I love every day.
  • I will volunteer.
  • I will de-clutter my life.
  • I will stop making excuses.
  • I will switch up my routine.
  • I will live in the moment.
  • I will read something that makes me happy.
  • I will do something that makes me feel good.
  • I will laugh every day.
  • I will learn a new skill.
  • I will remember to look up.
  • I will take back my lunch break.
  • I will explore new hobbies.
  • I will commit to experiences – not things.
  • I will listen to new music.
  • I will surround myself with people who inspire me.
  • I will plan a vacation.
  • I will be fearless.
  • I will choose happiness instead of chasing it.
  • I will pay more attention to what’s happening in the world around me.
  • I will take responsibility for my own happiness.
  • I will move more.
  • I will invest in myself.
  • I will pay it forward.
  • I will be more grateful.
  • I will want less.
  • I will stop procrastinating.
  • I will spend more time in nature.
  • I will eat better, not less.
  • I will be more confident.
  • I will take a trip to somewhere new.
  • I will do one thing at a time.
  • I will increase my emotional intelligence.
  • I will not commit to things I can’t do.
  • I will try new food.
  • I will let go of my grudges.
  • I will learn how to cook.
  • I will overcome my fears.
  • I will be kinder to myself.
  • I will learn to say “no”.
  • I will spent more time with family and friends.
  • I will live life to the fullest.

 

DON’T MAKE RESOLUTIONS WITHOUT AN ACTION PLAN.

THE SECRET TO SUCCESS IS RIGHT IN YOUR HANDS.

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This 2020

Don’t just dream, Do.

Don’t just hear, Listen.

Don’t just talk, Act.

Don’t just tell, Show.

Don’t just exist, Live.

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This 2020

May your day be as glittery as DIAMOND.

May your friends be as good as GOLD.

May your heart stay as green as EMERALD.

May your soul remains as pure as a PEARL.

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In 2020

I will breathe fresh air.

I will think of Solutions.

I will not let my worry Control Me.

I will not my stress level Break Me.

I will never Quit.

 

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This year 2020

Love what you see in the Mirror.

Make time for Creativity.

Never say no to Adventure.

Eat more Green Food.

Send handwritten Thank Yous.

Be Kind to Strangers.

Buy less Choose Well.

Give the present of Presence.

Learn from Others.

Give out too many Compliments.

Embrace Simplicity.

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In 2020, I will

-be clear with what i want

-overcome my fear of rejection

-not dwell on my mistakes

-embrace change, let go of things and people that need to go

-be patient let time do its job

-develop habits that make you better

-be kinder

-heal as necessary

-stop self-doubt

-Communicate

-try to be happier

-try to have a meaningful life

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2020.

GOOD VIBES

BIGGER GOALS

BETTER EXPERIENCES

MORE HAPPINESS

STRONGER RELATIONSHIPS

MORE FOCUSED EVER.

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This year

Break a bad Habit

Learn a new Skill

Do a good Deed

Visit a new Place

Read a difficult Book

Write something Important

Try a new Food

Take an important Risk.

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