2022 NEW YEAR’S RESOLUTIONS A special publication of the Lewiston Tribune and Moscow-Pullman Daily News
2 | December 30, 2021 | Lewiston Tribune & Moscow-Pullman Daily News
NEW YEAR’S RESOLUTIONS
Relationship Goals
Marriage is an evolution, a survival of the fittest among the most thoughtful and adaptable.
the pandemic, but even if it’s at home once in a while, commit to a weekly date night to reconnect and keep the romance alive, says psychologist and author Paulette Kouffman Sherman.
month, advises New York Timesbestselling author Laura Corn, who probably has some great ideas on how to do this with her “101 Nights of Great Sex.”
Being married, and all that goes along with it, isn’t easy and takes a lot of work. For the new year, you might want to make a new commitment to these goals, from Bride.com, designed to make your relationship stronger. Start by making a habit of a hug or kiss after work.
The Appreciation Game
Fight Fair
Every evening at dinner, tell your spouse one thing you appreciate about them and have them do the same for you. Perhaps she’s a great cook. Don’t let her forget that you appreciate that part about her.
“This means refraining from things like name-calling, criticism, attacking personality or character traits, and bringing up past issues into a current fight,” marriage counselor Alicia Taverner told Brides Magazine. “You want to fight about the topic at hand and discuss it until you feel there is resolution or an agreement to disagree.”
Plan a Weekly Date It’s safer to get out of the house after
Actively Seduce One Another Make this a priority at least once a
Quit Lying About the Little Things Yes, that even means stop saying she looks good in a dress that has gotten too small. “One day you wake up and realize you’ve been lying about feelings, or thoughts or concerns that should have been brought to light many months or years earlier,” Crystal Rice, a marriage counselor, told Brides. “You don’t have to be a rat about it. You can say, ‘I like you better in the blue sweater.’”
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Stop Procrastinating It’s time to quit dithering or dilly-dallying. Stop putting off today what you can do tomorrow. Do it today!
that other people ask you to do, instead of getting on with the important tasks already on your list.
So many suffer from procrastination — a self-regulation failure characterized by the irrational delay of tasks despite potentially negative consequences — that it could be considered endemic among native earthlings. This is the year to end it.
Anti-Procrastination Strategies
Acknowledge the Problem
Like a 12-step program, the first step is admitting you have a procrastination problem. If you’re putting things off indefinitely or are intentionally avoiding a task, you probably are. Here are some other red flags: • Filling your day with low-priority tasks. • Leaving an item on your to-do list for a long time, even though it’s important. • Fill your time with unimportant tasks
• Wait to be in right mood or wait for the right time to tackle a task.
Procrastination is an ingrained pattern of behavior. This means that you probably can’t break it overnight. Try as many of these strategies, presented by Mindtools.com, as often as possible. Forgive yourself for procrastinating in the past. Forgiveness can help you feel more positive about yourself and move forward. Commit to the task. Focus on doing, not avoiding. It helps to make a list of tasks you need to complete and set a timeframe for accomplishing them. Ask someone to check up on you. Think of it as positive peer pressure. This is the principle behind self-help groups. If you
don’t have anyone to ask, an online tool such as Procraster.com can help. Act as you go. Tackle tasks as soon as they arise, rather than letting them build up over time. Minimize distractions. Turn off your
email and social media, and avoid sitting anywhere near a television while you work. Aim to “eat an elephant beetle,” every day. This expression means to get those tasks that you find least pleasant out of the way early.
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NEW YEAR’S RESOLUTIONS
The benefits of making New Year’s resolutions Courtesy of Metro Editorial
The end of December is a busy time of year. Families are shopping for gifts for loved ones and friends, holiday celebrations are in full swing and thoughts begin to turn to the new year ahead. At the stroke of midnight on New Year’s Eve, it is customary to sip a glass of champagne and toast to the new year. Many people use the dawn of a new year as a time to create a list of resolutions that reflect positive changes they hope to make in the year ahead. Between 40 and 45 percent of American adults make resolutions each year, according to the health and wellness group Proactive Mindfulness. According to John C. Norcross, Marci S. Mrykalo and Matthew D. Blagys, coauthors of the study “Auld Lang Syne: Success predictors, change processes, and self-reported outcomes of New Year’s resolvers and nonresolvers,” within six months of starting a resolution 46 percent of people are still maintaining their resolutions. Resolutions may seem silly to some, but there are several positive reasons to make them. Resolutions provide practice setting goals Goal-setting is an important component of life. Goals are key because they provide general direction in life. A goal is a map that can give you an idea of where you are heading and what path you need to take to get there, according to the self-improvement guide Success Consciousness. Resolutions can be
fun, low-pressure goals. Think of them as dress rehearsals for bigger life changes. Resolutions offer time for reflection Too often people are rushing through daily life without stopping or slowing down to truly assess the impact of their actions. Resolutions help you reflect on the past, present and future, figuring out what has been working and what may need to be changed to provide a boost, according to the wellness resource Alternative Daily. Resolutions can serve as a catalyst for positive change When something isn’t working with your routine, personal health or relationships, resolutions can serve as the catalyst that ultimately rights the ship. Resolutions can promote self-esteem & empowerment Making resolutions and keeping them can provide a sense of accomplishment that comes with goal-setting and following through. Resolving to lose five pounds and then seeing the proof on a scale can be a powerful motivator that compels you to make other selfimprovements. Accomplishing small goals also can boost selfesteem. Resolutions are often made at the dawn of a new year. These efforts can provide the motivation and direction people need to make positive changes in their lives.
NEW YEAR’S RESOLUTIONS
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Self-improvement strategies to make resolutions a reality Courtesy of Metro Editorial
Self-improvement is at the heart of the majority of New Year’s resolutions. Individuals resolving to read more or live a more active lifestyle or travel are all attempting better themselves. Resolutions can be hard to keep, as the hectic pace of daily life can make it hard to find time for new activities. Individuals who want to see their resolutions through to the end can try utilizing various selfimprovement strategies to help them achieve their goals. Share your goals with others whom you respect Resolutions may involve intensely personal goals, but sharing those goals with people you respect can have a profound effect on your ability to achieve them. A recent study from researchers at The Ohio State University examined the effects of sharing target goals with others. In the study, which was published in the Journal of Applied Psychology, 171 undergraduates were asked to move a slider on a computer to the number 50 as many times as they could within a given time frame. After doing this, they were asked to do it again but this time they were asked to set a specific goal regarding how many times they could do it within the allotted time. Someone identified as a “lab assistant” then went to check on their goals, but the assistants were presented differently to different groups, and one group was not checked on at all. One assistant was well-dressed and introduced as a doctoral student, while the other was casually dressed and identified as a community college student. Researchers found that those who shared their goals with the doctoral level assistant reported feeling more committed to their goal and in fact performed better than participants in the other groups. Researchers concluded that individuals who share their goals with
people they respect are more likely to commit to those goals than people who keep their goals to themselves. Start small, but don’t stay small Setting small goals may not make individuals feel like they’re en route to the dramatic changes they feel they need. However, research indicates that incremental goals can provide the early motivation people need to achieve larger goals. However, researchers at Peking University in China discovered that, while incremental goals helped people make more early progress, that progress waned if they did not eventually transition to their larger goals. Individuals can use their early successes to instill the confidence that makes them believe they can achieve their larger goals. Change your perception of setbacks Many a New Year’s resolution has fallen by the wayside due to setbacks. For example, someone who aspires to lose 20 lbs. may be trying to lose one pound per week for 20 weeks running. If an individual fails to lose that pound in a given week or even gains weight, that setback may compel that person to abandon the larger goal. But instead of seeing and even accepting that setback as a sign of failure, individuals should see it was a learning experience that can ultimately help them achieve their larger goal. In the weight loss scenario, individuals who fail to lose a pound in a given week can examine their habits over the previous seven days. Identifying why an incremental goal was not achieved can reassure individuals that they will know how to avoid those same pitfalls in the future. Self-improvement strategies can help individuals making New Year’s resolutions see those resolutions through to their successful conclusion.
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NEW YEAR’S RESOLUTIONS
Healthy resolutions that are easy to keep Courtesy of Metro Editorial
The dawn of a new year is a great time to take stock of the year that just passed and set goals for the next 12 months. Resolutions focused on improving personal health are especially popular, and for good reason. Improving one’s overall health can have positive implications for years to come.
Even with the best intentions, resolutions have historically proven hard to keep. Simplifying health-based resolutions can lead to a higher success rate and a healthier you. Walk more It is easy to get preoccupied with the “10,000 steps per day” mantra that many people follow and that certain fitness trackers promote. Walking 10,000 steps daily, which equates to roughly
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five miles per day, is a healthy goal, but it may not be realistic for everyone. Take stock of how many steps you currently take each day, and then resolve to walk 2,000 more. As your body acclimates to walking more, add another 2,000 steps, continuing to do so until you reach 10,000 steps. Learn something new about being healthy Informed health decisions require gaining a greater understanding of your body. Rely on a reputable source such as the Centers for Disease Control and Prevention to learn more about how to be healthy. Spend less time on social media Staring at your phone or tablet for multiple hours browsing tweets or checking messages might not be the best thing for your physical and mental health. Browsing the internet may take up time that could be better spent engaging in physical activity. According to Dr. Elia Abi-Jaoude, a staff psychiatrist at the Hospital for Sick Children and Toronto Western Hospital, various studies have shown how excessive social media usage can adversely affect relationships, sense of self, sleep, academic performance, and emotional well-being. Eat more whole foods Whole foods, including vegetables, fruits, nuts, seeds, whole grains, and fish, contain various nutrients the body needs to function at peak capacity. These foods may help reduce the risk of many diseases and help people maintain healthy body weights. Start slowly by introducing a new whole food to your diet each day. A gradual approach is more manageable than going on a drastic diet. Avoid sweetened beverages You are what you eat, but also what you drink. A report published in 2006 in the American Journal of Clinical Nutrition found consumption of sugar-sweetened beverages, particularly carbonated soft drinks, may be a key contributor in the epidemic of overweight and obesity. Skip sweetened beverages (even fruit juices can be unhealthy if consumed in excess) and opt for more water or unsweetened teas.
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Find a physical activity you like Rather than resolving to join the gym or signing up for a 5K because it’s what everyone is doing, find a physical activity you truly enjoy and aim to do it a few times a week. Maybe it’s a sport like tennis or recreational cycling with the family. But if the idea of a gym membership excites you, then by all means sign up. Avoid restrictive health and wellness resolutions that can be unsustainable. By downsizing expectations and taking small steps en route to your goals, you may be more motivated to stay the course and realize your resolutions.
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NEW YEAR’S RESOLUTIONS
Become a Runner Last year’s New Year’s resolution was losing 25 pounds, and you did it! Now you want to take the next step and get in even better shape. You want to become a runner.
first things first. These steps to RunLab tells Women’s Health. becoming a runner were suggested From there, advance to run-walk interval workouts. by Women’s Health magazine.
Rome wasn’t built in a day Start by simply walking. If you’ve never been on a run before, ease into a consistent cardio routine by walking for about 20 Next year, a half-marathon minutes, three times a week, will be on your resolved list. But Colleen M. Brough, director of the Columbia University
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Pace is important Control it by deploying the talk test: Maintain a speed at which you can easily have a conversation or sing. If you’re gasping for breath, slow down. If you can sing, pick up the pace.
miles. “In general, I like people who are just getting into running to run by duration of time as opposed to mileage, unless they are training for a specific racing goal,” Megan Roche, a running coach for Strava, tells Women’s Health. “I find focusing on duration helps with consistency and avoids a focus on pace.”
Gear is important A pair of good running shoes will be integral to your success with running. “Running shoe preference is something that varies widely across individuals — a shoe that may work well for one runner may cause issues in another,” says Roche. Your local Focus on minutes, running shop can help you find not miles A goal of running for 30 minutes the best fit for your feet. is more achievable than one of three
Don’t run every day Give your body time to recover. Start with three runs per week. Running is high impact and repetitive, so doing too much too soon can put you at increased risk for injury.
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Resolve to Cook More Whether you’re trying to lose weight or spend less money, resolving to cook more meals at home can set you on the right path. Consider setting a goal of learning to cook, taking your cooking skills up a notch or eating fewer meals out. Forbes Magazine ran the numbers and found that, on average, it costs nearly five times as much to order delivery from a restaurant than to cook a meal at home. Even a meal kit service will cost you three times as much, according to Forbes. Research from Johns Hopkins Bloomberg School of Public Health showed that people who cook most of their meals at home consume fewer carbohydrates, less sugar and less fat than those who cook less or not at all. If you’re ready to get cooking and pocket some extra cash, here are some ideas to get you started. Master three new go-to dishes Oprah.com recommends having a few “back-pocket” recipes with few ingredients and the ability to be customized. One example is risotto, to which you can add fresh seasonal vegetables. Take a cooking class Check with your local park district, senior center or community college to see if they offer affordable classes. High-end grocery stores and restaurants also might offer classes.
by inviting friends over to try — and help Invest in cookbooks If you’re just starting out, consider a classic you build up the courage to try — something such as “Joy of Cooking.” If you like to new. understand the science behind cooking, any Make your spouse their publication by Cook’s Illustrated will satisfy favorite childhood meal your curiosity. Once you buy a cookbook or Get in touch with your mother-in-law find two, commit to using it. out what their favorite dish was growing up. Resolve to expand your palate Then make it for them as a surprise when If you’re a famously picky eater, why not they have a bad day. Nostalgia can have a try cooking a new dish every month for a therapeutic effect, so you’ll not only have year? Ask friend s for recommendations. dinner on the table but give your partner an You could even turn this into a social event emotional boost.
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NEW YEAR’S RESOLUTIONS
Step Up your Career The new year is always a fine time to reinvigorate your work life with new goals. It doesn’t have to be a new job, but rather new habits or skills that will make you ready to roll when the corporate recruiter comes a-callin’. These are helpful, according to TopResume.com. Learn a New Skill There are always new skills you can learn to help your career. Aim to learn some new skills this year. Check with your employer to see if they might pay for training that will help you in your current role. Read One Career-Related or Motivational Book If you’re looking to tackle a particular challenge in your current job
or give yourself a motivational kick in the pants, pick up a new business or motivational book. You could even set a goal of reading a certain number of books each month or for the entire year. Find a Work Mentor The right mentor can help advance your career. Is there a person at your company — someone who is a step or two above you — who you highly respect? Don’t just look up to them. Ask if he or she is willing to be your work mentor. It works best if it is a recognized relationship between the two of you. Set workplace goals together for the new year and have a little fun while you’re at it.
Add a new Networking Connection Every Month The benefits of personal connections in the business world is immeasurable. Many jobs are filled before they’re ever advertised based on
personal recommendations. Whether you’re looking to make a career move or not, it’s a good idea to network with other professionals in your field. Review and upgrade your LinkedIn profile and interact with your peers on the platform regularly.
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Resolutions for Parents Here’s a resolution that will impact your family for perhaps generations. In 2022, become the parent you’ve always wanted to be. Positive Parenting Solutions offers some suggestions. Rethink how you Spend Time with your Kids You already spend a lot of time with your kids, but how often are you multitasking with dinner or laundry or grocery shopping or everything else on your to-do list? Set a goal of spending 10 intentional minutes each day one-on-one with each of your kids. It can be any activity. Whatever the kid chooses, you oblige. Intentional means no distractions. Ensure your Child gets Enough Sleep Sleep is important. Keep regular, early bedtimes, and allow for no more than a 15-minute difference on the weekends.
Retool Routines Chores and everyday tasks such as brushing teeth and picking up the playroom should come first in your nightly routine. Then move on to the fun stuff, like reading a book together. This works throughout the day. For example, when your child is done studying his spelling words, then he can have 30 minutes of gaming time. The good stuff can happen only after the drudgery is done. Task Every Kid with a Job Or two. Kids like to feel useful and needed. Small chores can help achieve this. When the kids help out and you have less to do, you’ll feel more relaxed and better able to spend stress-free time with your kids. Weekly Family Meetings Meet as a family weekly to go over your routines, make a plan for the week and problem-solve family issues. Kids will feel less stressed when they know what to expect for the next several days, and it’s also a good way to spend quality time together.
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NEW YEAR’S RESOLUTIONS
Personal Finance Pay down credit card debt, stick to budgets and put more money toward retirement. Whatever you decide, improve financial behaviors in 2022. Use these tips from U.S. News & World Report. Set a Budget, Live by it Focus on a weekly budget rather than a monthly one, says Lamar Brabham, CEO and founder of Noel Taylor Agency, a financial services firm in South Carolina. “Most people find managing a weekly budget easier to digest than even a monthly budget,” Brabham tells U.S. News & World Report, adding that while it’s important to set a budget, it’s vital to consult it often. Put More Money Away for Retirement Can you be saving more? If you haven’t started putting money away, Brabham says, “it’s time to pick your vehicles.” He recommends starting with an IRA, cash value life insurance and an individual brokerage account. Be sure to take full advantage of your company’s 401(k) match and automatic paycheck deduction. Create an Emergency Fund Establish a rainy-day fund. Whitney Ditlow, a North-western Mutual financial advisor in Miami, tells U.S. News & World Report that everyone should open a savings account that will serve as an emergency fund. A good goal to keep in mind is having around six months’ worth of expenses saved. Work to Improve your Credit If you’re planning a major purchase this year, such as a house or car, improving your credit score can save you money and help you get the best deal. Pay your bills on time and try to pay off credit cards in full every month. Aim to keep your debt at less than 30% of your available credit. Think about Insurance Insurance can make or break your finances. Analyze your out-of-pocket expenses, such as your deductible and co-pays, under your current plan, and look into other plans. Bundle your car and homeowner’s insurance to save money.