NEW YEAR’S RESOLUTION?
Just don’t!
Today, as of this writing, it is December 30th. By the time you read this, it may be February. Instead of opting for a New Year’s Resolution, just point your feet in a better direction wherever you are, and whenever it is, and keep going.
Nutrition and fitness counselors are human too. After a Christmas tainted by missing children, postponed by other people’s sickness, and plenty of liberal eating, I spent the morning wrestling with a temptation to do an overhaul.
If you need some structure to get the ball rolling, I get it. I like structure too. The trap is the temptation to tackle too much at once.
So I am here to make a suggestion…..the very same suggestion that I am going to take myself. It involves two simple tasks. Two and only two.
You only need one piece of “exercise equipment.” Either a wide-mouth jar or a small box, like a shoe box.
Task number one is to choose or revive an Atomic Habit. An Atomic Habit is the small, measurable change that has the potential to make a big difference. It can’t be vague and colossal like “eat healthy.” Rather, pick one aspect of eating healthy that you can actually do reliably and you know when you’ve done it. Example: replace sugary sodas with club soda, flavored seltzer, or other sugar-free or low-sugar carbonated beverages. Here are some other Atomic Habit ideas that are small, achievable, and it’s clear when you’ve done it or not done it:
- Drink eight glasses of water a day (64 ounces)
- Take your medication or supplements faithfully on a schedule
- Read for enjoyment 12 minutes, six days a week
- Read a chapter in the Bible six days a week
- Walk or exercise your body in some way 12 minutes a day, six days a week
- Schedule and go on a play date with a friend (coffee, a walk, shopping, whatever) 2x a month
- Work a puzzle or play a game you enjoy once, twice, three times a week, or other
- Pick one small task a week to declutter your house. Write a list and stick to it.
- Read a devotion with your child(ren) every night before bed, or another appropriate time
- Pick a relationship you want to improve and “touch” that person once a week
- Spend 12 minutes a day sitting silently in God’s presence, six days a week
- Pray in the spirit (prayer language) 12 minutes daily, six days a week
- Engage in a hobby for x amount of time, x numbers of time a week, month, or other time period
It’s not that you don’t put any effort into other positive habits, but only one at a time gets Center Stage. Only one gets the Big Push. The others are bonus. When you accomplish the Atomic Habit, you count the day a success. We’re not everyone gets a trophy or every day is a winner people. Let’s be real! But when you fall down, you’re not a failure and you don’t start over. You just get back up and go!
Put your Atomic Habit on your phone or wall calendar, if it’s helpful. And remember, you can only choose ONE!
Once your Atomic Habit is well-established, like brushing your teeth, you can start a new Atomic Habit. Give it at least 30-90 days, longer if needed.
Task number two is to find a wide mouth jar or a small box, preferably with a lid. Decorate the jar or box if you want. This will be your Gratitude Jar or Gratitude Box. Every day, no days off, take some scraps of paper and write down a few things that you are grateful for and put them in your jar or box. This trains your brain to scan your world for blessings. There is almost no way you won’t feel better if you are paying attention to blessings. And the better you feel, the more motivated you will be to do other things that are good for you and make you feel even better! Periodically, you can empty your jar or box and remind yourself of all the good things God bestowed on your life.
“Every good gift and every perfect gift is from above, coming down from the Father of lights, with whom there is no variation or shadow due to change.” (James 1:17)