We often plunge into the New Year with great intentions, but fast-forward a few weeks, and we’re already losing steam on our resolutions. If your New Year’s resolution needs a little pick me up, read on for some suggestions to increase your chance of success. 

Buddy up to give your motivation a boost. 

If you’re struggling, you might have a friend who is feeling the same way. Discuss your goals, and find a way to be accountable to each other. It’s often easier to stick with your plan when you know someone will be checking up on your results. In addition, getting support and positive feedback will strengthen your resolve.    

Changing habits takes time. 

Don't get discouraged if you don't see results immediately. Find a way to mark your progress visually. If you’re trying to replace a bad habit with a good habit, try recording the number of days that you have practiced your new habit in a way you can see. You can check off days on a calendar or create a countdown of sticky notes on your wall. Seeing how far you have come will help you resist the temptation to backslide.

Break your big goal into smaller ones. 

If you find yourself fighting too hard to reach your target, you might need to aim for closer targets first. Think small and specific instead of big and vague. You can create dramatic changes if you have a step-by-step plan. To replace a vague goal like “I want to lose weight,” decide how you will measure your progress, such as pounds lost, inches lost, or a different clothing size. Then set up the actions you will need to take to meet your goal. Add one action step at a time instead of doing everything at once.  

Every now and again you will have an off-day where you feel like you aren’t making headway. Forgive yourself and don’t give up. Reassess your goals, review your progress, and give it another try the next day. A positive attitude and persistence will see you through to the end.

Have you bought a Valentine’s Day card for the love in your life yet? The big day is less than a week away so if you haven’t bought the card yet, you still have a little time.

The tradition of giving a Valentine’s Day card, along with the popular flowers and candy, started in jolly old England in the 1400’s when ‘courtly love’ flourished. Valentine's Day symbols that are used today include the heart-shaped outline, doves, and the figure of the winged Cupid. Since the 19th century, handwritten valentines have given way to mass-produced greeting cards.

A hometown young woman, Esther Howland of Worcester Massachusetts, is credited with introducing the Valentine’s Day greeting card to the United States. She received an elegant card from her father’s English business associate when she was 19 and got the idea to make and sell her own. She ran her business successfully for over 35 years when she sold it to a local paper and stationer’s store.

That favorite Valentine’s Day poem actually originated in England and was published in a collection of nursery rhymes called Gammer Gurton’s Garland in 1784:

The rose is red, the violet's blue,
The honey's sweet, and so are you.
Thou art my love and I am thine;
I drew thee to my Valentine:
The lot was cast and then I drew,
And Fortune said it shou'd be you.

Enjoy your Valentine’s Day!

A famous candy bar slogan reads “Sometimes you feel like a nut…” Well, they weren’t just talking about your mental state. Nuts can be a tasty part of a healthy diet, but they can be a little tricky to include. Read on for ways to maximize the health benefits of nuts.

Nuts contain good nutrients like “healthy” fats, fiber, and vitamin E. These substances are great for the health of your heart and your blood. Fat and fiber can help you feel full while eating less food. Vitamin E is also great for your skin and hair. 

However, many processed nuts are prepared with heavy sugary coatings or high amounts of salt. The damaging effects of salt and sugar add up fast, so choose your nuts carefully. Select unsalted nuts without fancy coatings. They’ll still be delicious and nutritious.

Some of the healthiest nuts include cashews, almonds, and pistachios. These contain the lowest calories with the highest density of good nutrition. Macadamia nuts and pecans are at the opposite end of the spectrum. They contain more calories, but their levels of protein and other nutrients tend to be on the low side. 

Serving size is very important when eating nuts. Depending on the size of the nut, a serving size might be just a few pieces to maximize the health advantages. 

Nuts can be a tasty and nutritious substitute for snacks or side dishes. When the serving size is right, these treats pack a powerful punch for good health. Add in some nuts to your daily diet; then you can encourage everyone around you to “go nuts!” 

The outdoor temperature is dropping, and so is your motivation to exercise. Who wants to go outdoors for a walk or a bike ride in this weather? Don’t let your healthy habits get frozen out by the cold. Adapt to the changing seasons and find new ways to keep fit.

Bundle up!

Brave the cold and add winter sports to your fitness regimen. Downhill and cross-country skiing both burn calories and challenge your muscles. Locate an ice-skating rink. Skating requires strength and coordination, plus it’s a great aerobic exercise. An all-out snowball fight with the kids is a fun way to get the whole family playing.

Choose an indoor exercise location. 

You might have to change up your routine a little, but you can exercise indoors. Many shopping malls open their doors early to walkers. Count your laps or run a stopwatch to estimate your total distance. Ask around to find a gym for the winter months. You’ll want a gym that offers month-to-month rates, so you can stop when the weather gets nicer. If nothing else, choose an exercise DVD, and work out in the comfort of your own living room.

Buddy up with a friend. 

If you’re struggling to find your motivation, chances are someone else needs a little help too. Commit to each other for regular exercise together. Even with COVID restrictions, you can grab your phone and headset and still “meet up” for exercise. Knowing that friend is waiting for you can provide a little extra push to get moving. 

Between the hustle of the holidays and the icy temps outside, exercise slides by the wayside. You can overcome the urge to slack off by getting support from your friends and substituting winter or indoor activities for your usual routine. Have a fun and fit winter!

“It’s all in your head.” This isn’t usually a kind or positive statement. However, everyday stories and scientific research agree on one point. The human brain is capable of amazing things. In fact, your thoughts and attitudes may have a powerful impact on achieving success, finding good fortune, or even just being happy.

Think lucky.

Psychologist and author Richard Wiseman performed extensive studies on the nature of luck, and it’s true... Some people do have all the luck. They weren’t born under a lucky star, nor do they carry around a lucky charm. Instead, Dr. Wiseman found that “lucky” people tend to possess certain personality traits and attitudes. These attributes prompted the “lucky” people to be more aware of positive opportunities. He took his research a step further to show that good fortune could be taught in “luck school.” Wiseman coached some of the most unlucky participants from his initial studies in his principles of luckiness, and by the end of the second study, those participants too began to report “good luck” enhancing their lives.     

Focus on the positive.

In the 1950’s Donald Clifton initiated a new approach to psychological study. Rather than tackling weakness, he looked for ways to bolster strengths. Positive messages and interactions that revolve around a person’s strengths lead to achievement and happiness in life. Criticism and interactions that highlight flaws wear people down, increasing frustration and sadness while decreasing motivation. These relationships held true for someone on the giving end too. Offering positive feedback and genuine compliments made people happier, while delivering negative feedback or complaints decreased happiness. The application of this philosophy yielded amazing results for individuals and for organizations.

It takes practice and repetition, but you can train yourself in habits that will promote your personal happiness and success. Become aware of the circumstances you can control in your life, and choose to view your life in a positive light. You’ve got the right tool; “it’s all in your head.”

Does it feel like you are missing something in your life? Do you find yourself feeling listless or bored? It's important for each of us to feel like our lives mean something, that we were put on this planet for some sort of purpose.

Dr. Martin Luther King Jr. once said: "Every man must decide whether he will walk in the light of creative altruism or the darkness of destructive selfishness. Life's most persistent and urgent question is: 'What are you doing for others?'"  

In 1994, Congress designated the third Monday in January each year as Martin Luther King Jr Day, a national day of service. The MLK Day of Service is an excellent time to seek out a volunteer opportunity that could add purpose to your life.

How to get started? Visit mlkday.gov. Also check out their Serve Your Community link to find ways to safely help your community during COVID-19. There are such a wide variety of services needed, and you are bound to find something that will appeal to you. If you've ever had a desire to try a second career, like teaching or baking, volunteering is a good way to get that experience.  

Helping others can help you find your purpose, and you'll find a reason to get up each day, to be happy and fulfilled.