I was never big on diets or New Years Resolutions in general. I can never stick to them and it wasted my time. About a month ago my husband said we should try to give our body’s some rest before the Holidays and see what happens. After those 2 weeks of this Rest and Repair Diet, I’m back with positivity and motivation to start some New Years Resolutions and do them in these few simple steps.
New Years Resolutions or Replace Old Habits with New Habits?
I cannot recall my parents talking about New Years Resolutions. As a kid I didn’t think that was ever a thing. I knew there were some things that needed to change in our household to make our lives better, but I didn’t know how. Growing up in the 70’s and 80’s, we all knew people who were smoking, eating processed foods, no seat belts or helmets on bikes. Just to name a few.
Other habits are making their way into society, like spending more time on the internet (social media, playing video games) and not going outside as much as we used to do.
Can you recall some New Years resolutions you made last year or a few years ago? Did they ever stick? Were these resolutions integrated in your daily schedule in March of that New Year?
Mine didn’t!
Step by Step
1. Do the “Energy Test”
One of the interesting tools recommended in the book “Total Brain Coaching”, is the Energy Test. You can learn a lot about yourself, find out what you like or don’t like.
I found out that I have more “fire” in me, for example. This means I have to eat on time, otherwise I’ll get “hangry”. I also have a hard time digesting spicy foods. A lot of times your body already tells you if something is not good for you (I don’t favor spicy food). I have a hard time functioning in the hot humid summers, but I do like the cold winters. People look at me funny, when I tell them that!
2. Download + print: “The New and Stronger You!” Bundle
I made these templates “The New and Stronger You” Bundle. to help you change your habits. I hope they make it quicker and easier.: Now you can start working on your New Year Resolutions! This is what you can do!
- After you did the Energy Test, you can fill in the first template. If you’re still not sure, you can make it into a Craft Project on Page 2 and go back to Page 1 after.
- The reason of Page 3 is that at some point you need to integrate your new habit AND a way to celebrate it into your daily schedule.
- You might have a big habit you’d like to change and it will be very hard to change that habit as big as it is. Choose just ONE habit you’d like to change. Think of a few little baby steps which can help you change the big step or habit in the end.
- Go back to the things you liked on the first page. Which of these things can you choose to celebrate every day/ week/ month you accomplish your goal for that day, week or month? It can be very small but rewarding, like a high-five, a happy dance, a piece of sugar free chocolate, coloring for a few minutes….
- On Page 6 you’ll find your new schedule. Think of where to integrate your baby step and don’t forget your celebration!
3. Optional- Read the book “Total Brain Coaching”
Having old habits for YEARS, it might take a while to change them and replace them with other, better habits. But a lot of people give up, because there is no motivation or celebration.
Reading the book “Total Brain Coaching”, gives you an insight of how people can change their habits in order to function in a professional setting. The same principles you can use for your personal use.
My example
I’d like to show you some examples, including mine, on how to fill in these templates.
Page 1. Things I like and things that need to change.
Things I like, are crafting, blogging and doing home projects, travelling and food (eating and cooking/baking). 3 things I’d like to improve are losing 10 pounds, doing more physical activities with the kids and my husband and creating more time to do the things I like to do, like blogging.
Page 2. Vision Board
I haven’t made a vision board yet (remember this is an optional step), but I wanted to make one for our Virtual Craft Party this month (January).
Page 3. Daily Schedule
My daily schedule during the week looks like this: 6:30 AM, wake up, check phone for texts or emails. 6:45 AM, making lunch boxes and breakfast for the kids and myself. 7:30 AM, getting ready for the day and helping the kids to get ready for school. 8AM, dropping the kids off at school. 8:20 AM, arriving at work. 12:30 PM, going back home and eat lunch with my husband. Between 1:30-3:20 PM, I clean up, home project, blog or whatever is needed. 3:30 PM, picking up kids from school. 3:45 PM, making an afternoon snack, activities with our youngest, cook dinner. 6 PM, eat dinner. Clean up after dinner. 7:30 PM, putting our youngest to bed. Time to craft, blog, watch the news, comedy show with my husband. 11 PM, to bed.
In the weekend: 9 AM, waking up, making breakfast. Between 10-12, activities with the kids, home projects, cleaning the house. 12:30 PM, grocery shopping. 3 PM, relax afternoon, games, movie, pizza. Sunday’s are flexible, mostly cleaning the house and doing fun stuff with the family. Not much social stuff these days unfortunately. Hope that’ll change soon.
Page 4. Pick 1 and choose baby steps.
Page 4 you can print out more times. Use a different page for every new habit you’d like to change. The thing I’d like to start with is losing 10 pounds. 5 baby steps are drinking more water, daily walks, a 2 week no gluten, no wheat, no sugar diet at least 2 times a year, go to bed earlier, yoga.
Page 5. Let’s Celebrate!
Things to celebrate with: I love chocolate, Earl Grey Tea and Vanilla Latte’s, crafting (crochet, coloring, painting), watching the British Baking Show, bubble bath.
Page 6. New Daily Schedule
It might sound ridiculous, but to celebrate after every baby step is very important to stabilize the new habit. Do not only plan your baby steps in your daily schedule but also the way you are going to celebrate it, for example, my husband and I do a high five when we finish our walk.
It can take at least 20 days to integrate a new baby step in your daily schedule. You can set a timer on your watch or phone or you can remind yourself doing the baby step after an action/activity you do daily already.
I started with drinking more water. My chiropractor told me I was dehydrated and our new scale told me the same thing, ugh! In the morning I start the day, before I eat breakfast, with a glass of water. In the winter I’ll drink warm water. At work and in the afternoon, I drink a glass of water after I had bathroom break.
The recommended 8 glasses of water I’ll get in daily this way. My celebration is a “Woohoo!!!” or “I did it!” or I give myself 5-10 minutes of coloring or crochet time. If I checked off 8 glasses of water on my calendar (see Bonus #2), at the end of the day I’ll get a small piece of sugar free chocolate or a longer period of craft time. Then at the end of the week, in the weekend, especially on Saturday or Sunday morning I make myself a Vanilla Latte or Earl Grey tea, a bubble bath or a movie in the evening. After a month of keeping track and reaching goals (again you can use BONUS #2 for this) , I sometimes buy new yarn or craft pens, maybe a day trip, or going out to eat somewhere.
Bonus #1 A FREE 30 minute coaching session with Total Brain Coaching Author Ted Wallace
This is a great opportunity to ask away and get more directions from the author of the book “Total Brain Coaching” Ted Wallace. He is using these techniques at his own job to help other coaches and teams to be productive, save time and energy.
Get 30 FREE minutes (Value $50) now by buying the bundle and sending me a short comment (“30 free minutes coaching session”) or commenting below.
Bonus #2 Monthly coloring page
To help you stay relaxed, creative and on top of your new habits, I created monthly (Dutch) coloring pages. If you like to get these FREE downloadable coloring pages MONTHLY in your inbox please comment below or give me a nudge:)
I’d like to know how you are doing with your New Years Resolutions and I hope these simple steps are helping you this year to where you want to be and what you like to do.
Hello everyone,
Welcome to my Crafty Dutch Girl blog! Grab a cup of “koffie” and browse through fun blog posts about our Dutch family expat life in the USA, Dutch history, Dutch recipes, Dutch things to do in the USA and all kinds of crafts and activities. Don’t forget to connect with me for new ideas! “Groetjes en tot ziens”.