Top tips for Making and Achieving Goals in 2012

Want to make changes in the coming year? Your not alone, each year 40% - 45% of adults make one or more resolution or goal for themselves. Some research suggests that 75% make it past the first week, and 46% make it past 6 months. Okay so alot of us break our resolutions, but statistics on New Year's resolutions show that setting goals for yourself is still a good idea because you are 10 times more likely to attain your goal, rather than people who don't explicitly make goals.

8 Top Tips for NY Resolutions:

1. Write down your goals - this helps you get clear about what you want.
2. Be as detailed as possible with the resolution you make, rather than just a vague statement like "I want to lose weight", be specific and say exactly how much by when.
3. Writing your goal as though it has already been achieved is a porwerful way to trick your mind into acting accordingly.
4. Make sure your goals excite you - this may sound obvious, but if you are not motivated and excited by your goals you are very unlikely to achieve them.
5. Put a plan in place once you have written down your resolutions about how you are going to achieve them. Be specific..
6. Commit to mini goals along the way to celebrate your progress.
7. Don't become overwhelmed or use your goals as another way to undermine your self esteem if you don't reach them. Be kind yo yourself and make small changes that are sustainable.
8. Be clear about who you are making your NY Resolutions for and make them for you and not for the approval of others.

"We will open the book. Its pages are blank. We are going to put words on them ourselves. The book is called Opportunity and its first chapter is New Year's Day." - Edith Lovejoy Pierce

HAPPY NEW YEAR TO ALL MY CLIENTS AND FRIENDS

Stay tuned for my 40 Day program which will help you stay on track with those resolutions!

One Minute Stress Test

1. When I feel agitated, do I know how to quickly calm and soothe myself?


2. Can I easily let go of my anger?

3. Can I turn to others at work to help me calm down and feel better?

4. When I come home at night, do I walk in the door feeling alert and relaxed?

5. Am I seldom distracted or moody?

6. Am I able to recognize upsets that others seem to be experiencing?

7. Do I easily turn to friends or family members for a calming influence?

8. When my energy is low, do I know how to boost it?*



If you answered yes to most of these questions then you are managing your stress pretty well, if not you could benefit from attending a stress seminar or seeing a coaching psychologist for tips and strategies.


*Source: The Language of Emotional Intelligence by Jeanne Segal, Ph.D.

Are You Teaching People to Treat You Badly?

The below post is by Adam Dachis and is thought provoking regarding how we reward bad bahaviour, partcularly at work:

Being the Better Person Will Teach People To Treat You Like Crap

We're taught to turn the other cheek—that being kind in the face of hostility is the better way to respond to conflict so love can overcome hate. According to psychologist Clifford N. Lazarus, writing for Psychology Today, that sort of reaction just teaches abusive people that their behavior is effective. Here's why.

It all comes down to something called the "Law of Effect", which refers to the way people interpret and understand the behavior of others. For example, if someone treats you poorly and you treat them kindly, the effect produced by their bad behavior is your affection. By being nice to mean people, you're essentially creating a reward system for bad behavior.



This doesn't mean you should devolve into a complete asshole anytime you encounter one, but it is important to remember that there is such thing as being too nice. When someone does something that bothers you, it's important to take that immediate opportunity to tell them. Being kind is often just an excuse to avoid necessary conflict. You don't have to be a jerk, but you do have to confront the situation or risk encouraging the bad behavior you're seeking to prevent.


Psychology Today
By Adam Dachis

Question that could change your LIFE

If you Knew You Couldn't Fail..

Power question that really gets you clear about what you truly desire. Answer it honestly and quickly and see what comes out. Make sure you write down your response.

If you knew you couldn't fail what would you do?

"Far better is it to dare mighty things, to win glorious triumphs, even though checkered by failure... than to rank with those poor spirits who neither enjoy nor suffer much, because they live in a gray twilight that knows not victory nor defeat."  - Theodore Roosevelt

GO FOR IT. The world needs you yo live fearlessly!

Check out my new Facebook Page to Stress Less

Check out my Facebook Page called Stress Less Institute for more tips and advice on stressing less or my website: www.stresslessinstitute.com.

0 to 30 Minutes Running in Ten Weeks or Less

ELEVEN REASONS to get RUNNING

A number of my clients have followed the programme below and had great success, so much so that one has lost 15 kilos and is entering his first 10k Race in September. I actively encourage my clients to exercise, particularly if they are suffering with depression. Some of you may know that I started running a few years back and used the programme below to get started. I ended up competing in the New York city Marathon five months later, lost 10 kilos and as they say if I can do it, so can you! Believe me the first few weeks my sweaty red face was not a pretty sight, but once you get use to it you build up pretty quickly. The benefits of exercise are many and an activitiy like walking/running enables you to:

1. Get outdoors and get Vitamin D through exposure to sunlight,
2. It does not cost anything,
3. You only need a pair of trainers and some sportswear
4. Social aspect of seeing other people and life around you
5. This programme only takes 30 minutes 3 times a week
6.  If you have some weight to lose you will
7. You naturally will gravitate to making more healthy food choices following this programme
8. Mentally you will have more clarity and physically you will start to notice a difference
9. Regular exercise can be as effective as antidepressants for mild to moderate depression
10. Increases your self esteem as you prove that you can follow through on something
11. and finally believe it or not it is ...enjoyable! 

The following running plan uses a one and two day break period. For example run Monday, Wednesday and Saturday. Rest on Tuesday, Thursday, Friday and Sunday when a gentle walk can often be beneficial although remember these are rest days. If any week is particularly tiring, just repeat it the following week

instead of pushing to step up to the next stage.

 

 

Week 1: Run 2 minutes, walk 4 minutes. Repeat 5 times

 

Week 2: Run 3 minutes, walk 3 minutes. Repeat 5 times

 

Week 3: Run 5 minutes, walk 2.5 minutes. Repeat 4 times

 

Week 4: Run 7 minutes, walk 3 minutes. Repeat 3 times

 

Week 5: Run 8 minutes, walk 2 minutes. Repeat 3 times

 

Week 6: Run 9 minutes, walk 2 minutes. Repeat 2 times then run 8 minutes 1 time

 

Week 7: Run 9 minutes, walk 1 minutes. Repeat 3 times

 

Week 8: Run 13 minutes, walk 2 minutes. Repeat 2 times

 

Week 9: Run 14 minutes, walk 1 minutes. Repeat 2 times

 

Week 10: Run 30 minutes. Repeat once and celebrate!

 

 

 

Read more:

 

http://www.beginrunning.com/plans/easy-running-plan-to-start-on/#ixzz1OZ3YTcvJ

 

 

 GET RUNNING and I would love to hear about your progress.

LISA WALSH SAYS PAUSE

Look

In

Side

Always

Weaknesses

And

Limitations

Stagnate

Happiness

Stop

And

You

See

Potential

Around

Us

So No

Excuses!

 

Take time to look at what is working and what isn't, then figure out how to make small and manageable changes in your life to live the life you truly want.