Saturday Appointments ~ Dana E. Crawford, Ph.D. ~ 347-815-4569

Preparing for your best year yet!

2016 has been a notorious year and many of us are happy to send it packing! However, the

greatest predictor of the future is the past, and without intentional effort to change, the

challenges faced in 2016 may repeat. There are a plethora of articles regarding New Year's

resolutions and many will note, that people tend to break their resolutions by February. You

might be surprised to see how a little planning can lead to big changes. This year, I invite you to

strategically plan to follow through with your resolution for all of 2017. You are four steps away

from becoming more of that wonderful person you have inside of you!

Step 1: Identify your goal(s)

First, start with spending a few minutes listening to that voice inside of you that keeps nagging

you, keeps challenging you, that one that sometimes makes you feel a little guilty about a

behavior you are doing too much of or not enough of. Spend sometime reflecting on the parts of

yourself that are asking for a change. For example, maybe that voice is telling you, “take better

care of yourself.”

Step 2: Break it down

Secondly, transform that voice into a big measureable goal. For instance, “take better care of

yourself by exercising four days a week for 20 minutes per day.” Then, break that big goal into

four smaller measurable goals. You may plan to exercise 1 day a week from January to March,

then 2 days a week April to June, 3 days a week July to September, and finally 4 days a week

October to December.

Step 3: Get physical

Write it all down…physically…with a pen and a piece of paper. The act of physically writing your

goal, significantly increases the likelihood that you will both remember it and follow up with it.

Take of picture of what you wrote down. Every morning when you wake up and every night

before bed look at that picture. See how it's going and remind yourself of your motivation.

Step 4: Get your mind right

No matter how prepared you are for achieving your goals, life happens and some days you may

have set backs. If you fall short by missing a day, a week, or even a month, be gentle with

yourself and re-start where you left off. You only fail, when you fail to try. And finally, celebrate

victories within the same genre of the goal. For example, don't celebrate exercising with eating

unhealthy food. Celebrate with a new workout outfit, new weight lifting gloves, or a fancy new

water bottle.

You are closer than you think

In summary, the key to reaching that goal, is to identify your motivation, make small measurable

goals, frequently revisit your goals, and have a mindset of both success and patience. You are

closer than you know to your better self, now go grab that pen and paper.

I believe in you!

Dr. Dana

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