Why micro resolutions could change your life
UNACHIEVABLE NEW YEAR GOALS? FORGET THEM. HERE MICHELE O’CONNOR REVEALS WHY TINY TWEAKS CAN MAKE A BIG DIFFERENCE
AS WE prepare to usher in 2022, many of us will be thinking about New Year’s resolutions. But as research shows 80% of us give up on them by the second week in February, maybe it’s time to get smart.
Enter, the micro resolution. A New Year’s resolution so small you’ll barely notice it, but that will benefit your life each and every day.
“When people set themselves a mammoth goal – like going to the gym every day – they are setting themselves up for overwhelm,” says positive psychology coach Faye Edwardes (fayeedwardes.co.uk).
“Instead, think small and simple. Something like, ‘I will go for a walk every other day’. This is achievable and will make you feel as though you have accomplished something when you pull it off.”
A little adds up to a lot. So when setting your goals for the year ahead, why not make them micro? Here experts share the 10 top tweaks to try in 2022.
POP A SQUAT
“This is the one exercise everyone can do to improve their overall health,” says Peter MacIver, personal trainer at PMAC Fitness. “The stronger your legs are the more you’ll benefit, especially as you get older and muscles naturally weaken.”
Squatting works multiple muscle groups and joints at once. It also increases mobility in ankles and hips which, combined with strength benefits, can help reduce your risk of injury. Squat during ‘dead time’ in your day – waiting for the spin cycle to finish or the kettle to boil. Check online tutorials to perfect technique.
ADD FRUIT & VEG
According to the National Diet and Nutrition Survey, nearly 75% of us are failing to eat the minimum recommended five-a-day.
Yet people who eat more fruit and veg live longer. Eating at least seven portions a day may cut your risk of death from all causes by 40%.
“By adding one serving to each meal, you can get in at least three per day and be ahead of the curve,” says Erin Palinski-Wade, author of Two Day Diabetes Diet.
Add frozen berries or half a banana to porridge, extra salad in your sandwich for lunch and half a tin of chickpeas in your spag bol.
PAY YOURSELF FIRST
A quarter of us have no savings, yet a recent study found we typically think about our finances four times a day, for a total of 28 minutes. And more than 25% admit fretting about money impacts their mental health. “On payday, aim to put 10% of your earnings into a savings account, and then pay everyone else after that,” suggests psychologist and author of The Art of Creativity, Susie Pearl (susiepearl.com). Download an automatic savings app, such as Plum, or set up a standing order to a savings account that allows easy access if you need to get hold of the money.
“You’ll soon have a rainy day fund,” says Susie.
NOTICE SOMETHING NEW
Spotting new things when out and about will help you feel connected to your local area. What you discover will brighten up your day and add interest as well as help you to be more present and in the moment.
From wild flowers growing on the side of paths to the fonts chosen by shops for their signs, look closely at what you pass on your daily commute, while walking down the high street, or strolling in the park.
ENGAGE WITH NATURE
Research ties nature exposure to longevity and happiness, so make it a daily ritual. This could include a run through a park, stopping to literally hug a tree or watching a convoy of ants cross the pavement.
And you don’t even have to leave the house to benefit.
Start by buying a plant and taking good care of it.
Spider plants and succulents like aloe vera are easy to grow and will make your living space instantly brighter.
THINK DIFFERENTLY
“Negative thoughts can upset us, worry us and cause anxiety,” warns Susie.
“And, mostly, we worry about things that haven’t happened and won’t. It’s time to think differently, and make it a habit.
“If you slip into worry thinking, notice it and choose different thoughts,” says Susie. “Think of someone you love. You can only think one thought at a time and you’re in charge of that.”
GET UP
Recent research has associated a number of chronic health conditions with a sedentary lifestyle.
And while no one can definitively say how much sitting down is bad for us, experts agree moving every 30 minutes is a good target.
So whether at work or at home, set a timer and stand up and stretch, or take a short walk.
SAY YES TO SELF-CARE
“Self-care should be high on your list this time of year – getting enough sleep, being warm, eating nutritious food and being around people who make you feel good,” explains Susie.
“Back this up with meditation, mindful breathing, walking in nature, slowing down, praying, closing your eyes and relaxing, yoga and helping others. When we nurture our soul, we feel good.”
FIX SOMETHING
Fix something, suggests Caroline Arnold, author of Small Move, Big Change and adviser for the You app.
“Change a light bulb, sew a button on a shirt, install fresh batteries in a device. These tasks may not be critical, but completing one will make you feel as though you’re back on top of things,” she says.
MAKE A MEAL
“Cooking from scratch and using lovely fresh ingredients puts your health in your own hands,” says Jamie Oliver, contributor to The Book of You: Daily Micro-Actions for a Healthier Happier You (£8.99, Penguin). So why not get creative in the kitchen?
“A few simple recipes up your sleeve will serve you well for a lifetime, so get your cookbooks out or go online and find one that inspires you,” says Jamie. Use some fresh herbs, he suggests. “These take any meal to the next level. “Woody herbs like rosemary, thyme and sage are brilliant with meat, and softer herbs like mint, basil, parsley and coriander are great in salads and pastas, for sprinkling over dishes or even for making your own pesto.”
If you slip into worry then choose different thoughts and think of someone you love