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In What Ways Do You Want To Be Better In 2019?

By Confidence, Habits, Hypnosis, Hypnotherapy, Mindfulness, Smoking Cessation

In what ways do you want to be better in 2019? I have a question for you. In what ways do you want to be better in 2019? And by ‘better’, I could mean any number of things. Fitter. Healthier. More focused. More financial. Confident. Whatever that ‘better’ could mean to you? It is that time of the year where considering a question like this can help to set the tone for the following year. What do you feel holds you back from being an even better version of yourself right now? For some people, it might be their weight. For others, it might be a habit that they feel has become unhealthy for them such as smoking or drinking or drug use. Perhaps it is just promising to yourself that you’re going to take better care of yourself in the new year, and having that intention is wonderful. Intention alone isn’t likely to make the change you want, or at least not to the level that you would like. Given that we are in the final handful of days before the new year is upon us, I felt it might be a good time to offer some suggestions and…

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Struggling With That New Year’s Resolution? How To Hang In There.

By Habits, MotivationNo Comments

Struggling with that New Year’s resolution? How to hang in there Rachel Grieve, University of Tasmania and Cathryne Lang, Australian Catholic University It’s a time of year when many of us have made resolutions. The New Year feels like an ideal time to kick those old habits and replace them with habits that we hope will make us thinner/richer/younger-looking/insert-desirable-state-of-your-own-here. Of those who make New Year’s resolutions, only one in 12 will achieve them. So what can we do to maximise our chances of success? Self-efficacy is an individual’s belief in their ability to perform a particular action. We can have different levels of self-efficacy in various aspects of our lives, such as in our social interactions and at work. We also have self-efficacy regarding to our ability to eat well and exercise. As self-efficacy reflects a belief in yourself to achieve something, without it, we are unlikely to even attempt behaviour change. Higher levels of self-efficacy are associated with improved achievements. It is because of this that psychologists are very interested in how self-efficacy influences health behaviours. I think I can, I think I can… Self-efficacy is more than just positive thinking. We can build our self-efficacy by: watching others…

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Why Do Our Friends Want Us To Drink And Dislike It When We Don’t?

By Habits, MotivationNo Comments

Why do our friends want us to drink and dislike it when we don’t? Simon Lenton, Curtin University Anyone who has ever tried to give up drinking, or goes somewhere and says they’re not drinking, knows people encourage us to drink and are unhappy when we don’t. Why is this? Is it uniquely Australian? What can we do about it? The phenomenon of people experiencing pressure to drink in social situations has been identified in many countries around the world, not just in Australia. Research on negative reactions to non-drinking and non-drinkers has been reported in countries including the USA, Mexico, Peru, New Zealand, Japan, African countries, and Finland. Within countries, drinking norms also often vary from one social or cultural group to another. Doing what our mates do In some groups, heavy drinking might be normal. In these groups, individuals’ drinking can be greatly influenced by the stated or implicit norms around drinking. Recent Victorian research found “social drinkers”, defined as people who have drinks in a social situation outside their home at least once a week, are more likely to have experienced pressure from others to drink than those who aren’t social drinkers. Pressure to drink more was…

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What if you don’t want to do New Year’s Resolutions?

By Hypnosis, Hypnotherapy, MotivationNo Comments

What if you don’t want to do New Year’s Resolutions? Let me tell you, I get it. I know that there are so many people out there who get caught up in making new year’s resolutions and then they beat themselves up when they fall off the wagon all too soon. Some are successful; statistically, a recent US study found 8% of those who set New Year’s Resolutions were actually successful in achieving the outcome that they wanted. For many others though, they enter into the new year with a lot of good intentions and gusto only to have themselves feeling disappointment within days or weeks at how hard it is to maintain. But the simple fact is this; not everyone has to make new year’s resolutions. In fact, I rarely do. At the end of each year, I want to do something that has far more meaning and that will last with me far longer. Often what I will do is sit and reflect upon the year that I’ve just had and mindfully ask myself, ‘what is the lesson that I have to learn from the year gone by’. Sometimes there may be one key lesson and I can…

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Don’t Think You Have Enough Self-Control? Try Believing That You Do.

By Habits, Mindful Eating, Motivation, Weight ManagementNo Comments

Don’t think you have enough self-control? Try believing that you do Elliot Berkman, University of Oregon Around this time each year, my family and I, as well as Jews around the world, celebrate Passover. Like many Jewish holidays, this one features a range of symbolic foods and eating a large meal. And like many Jewish holidays, this one ends with me fielding the mostly rhetorical question from my relatives, “Why did I eat so much?”, quickly followed by a lament along the lines of, “I have no self-control around food!” This is a relatable feeling. We’ve all had an experience with overeating at some point in our lives. But is this failure of self-control caused by not having “enough” self-control, or could other factors like beliefs and mindset matter even more? Self-control is not fixed Many people hold the view that self-control is a quality that remains stable throughout a person’s life, similar to IQ or personality. Research in psychology has also generally supported this view. For example, a famous experiment showed that children who were able to resist eating a marshmallow for a brief period of time in favor of getting two marshmallows later went on to do better…

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Can’t Keep Your New Year’s Resolutions – Try Being Kind To Yourself

By Habits, MotivationNo Comments

Can’t keep your New Year’s resolutions – try being kind to yourself Kristin Neff, University of Texas at Austin Many of us will start out the New Year by making a list of resolutions – changes we want to make to be happier such as eating better, volunteering more often, being a more attentive spouse, and so on. But, as we know, we will often fail. After a few failures we will typically give up and go back to our old habits. Why is it so hard to stick to resolutions that require us to make effective or lasting changes? I would argue the problem isn’t that we try and we fail –– the problem is how we treat ourselves when we fail. I study self-compassion, and my research and that of others show that how we relate to personal failure – with kindness or harsh self-judgment – is incredibly important for building resilience. From early childhood, we are taught how we must succeed at all costs. What most of us aren’t taught is how to fail successfully so we can change and grow. One of the best ways to deal with failure is to have self-compassion. What exactly is…

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How to Achieve Your New Year’s Resolutions – Success after Jan 1st

By Habits, Hypnosis, HypnotherapyNo Comments

How to Achieve Your New Year’s Resolutions – Success after Jan 1st Here we are, a little off the end of the year and gearing up for what we hope will become a far more successful year. Perhaps a New Year’s Resolution is part of your plan in making that better year become a reality? While many people make New Year’s Resolutions, only a tiny portion of people actually make it through the first few weeks, let alone achieve the outcome that they wanted. Last week, we looked at what you can do PRIOR to January 1st in order to help make sure that you have a rock solid plan in place and that you’re mentally prepared to take on your New Year’s Resolution with the determination and capability that you require. This week, we’re going to look at what happens after January 1st so that you can help keep things on track. So, regardless of if you want to lose that weight, get in shape, stop smoking, learn to become less stressed, taking up a new hobby or even just being nicer to one another, here are some tips on what you can do post-January 1st to ensure your…

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How to Achieve Your New Year’s Resolutions – Getting Ready for Jan 1st

By Habits, Hypnosis, Hypnotherapy, MotivationNo Comments

How to Achieve Your New Year’s Resolutions – Getting Ready for Jan 1st This is part one of a two-part series.  Check out part two for tips after January 1st as well as a special offer. It’s come to that time of year where we reflect on the year that we’ve just encountered, look at the state that we’re in and come up with that dreaded tradition of a New Year’s Resolution. Maybe the year has been a little unkind to you and, as a result, you’ve discovered some unhelpful ‘coping strategy’, such as over-eating, smoking, drinking, gaining weight or even a little too much ‘partying’. Maybe the pace of the year and the circumstances it provided has left you feeling a little stressed, anxious and uneasy. It would seem likely that your new year’s resolution is going to focus on what you feel is out of line with who you want to really be, such as “I’m going to quit smoking” or “I’m going to lose that weight” or “I’m going to get myself to the gym more”, or even simply “I’m going to not stress as much.” According to Statistic Brain, up to 62% of American’s will potentially…

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