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When Your New Year Doesn’t Start The Way You Wanted

By Habits, Hypnosis, Hypnotherapy, Smoking Cessation

When Your New Year Doesn’t Start The Way You Wanted Did your 2019 start off the way you wanted? Do you want your New Year’s Eve back so that you can do it all again? Let me tell you, mine absolutely has not started the way I wanted. Here I am, day 14 of the new year as I sit to type this, only beginning to now feel like my year is starting. After beginning the year with a pinched nerve in my back that left me spending most of it horizontal, the ability to get my year underway has felt like nothing short of being robbed from me. The frustration of not having the start to the year that you hoped for can have such an impact too. Whether it was planning to quit a habit (such as smoking or over-eating) or plans to start a habit (exercising, meditation) when you feel like the year hasn’t provided the right space to achieve that, you can often feel like beating yourself up and downright complaining. Which, to be honest, is what I kind of did. Well, until the past few days anyway. I came to the conclusion that I would…

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Struggling With Your New Year’s Resolutions? Here’s How You Can Hang On In There

By Habits, MotivationNo Comments

Struggling with your New Year’s resolutions? Here’s how you can hang on in there Fuschia Sirois, University of Sheffield Oh, those New Year’s resolutions. By this point you may well be struggling to stick to those precious promises you made to yourself only a few weeks ago. And you might have even sneaked in a few chocolates or crisps when you thought no one was watching. But don’t worry, because a lot of people fail to follow through with their New Year’s health resolutions – with approximately 80% of gym goers who join in the New Year quitting their membership by the second week in February. So much for more exercise, right? Statistics also indicate that more generally, 50% of people quit their gym memberships within six months of starting, and waste almost £500 a year on unused gym memberships and equipment. Clearly, when it comes to New Year’s health resolutions, good intentions are not enough. But fear not, because insights from psychological science can help you identify and understand how to avoid the pitfalls that lead to health goal failures. So rather than beating yourself up about what you should be doing, with the tips below, you can successfully…

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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

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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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