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The days are getting longer, the trees will soon burst with buds and birds will sing among them. Spring’s literal and figurative awakening from winter is a great time to reflect, renew and maybe even re-do. Why not be inspired as nature comes to life around you? Spring can be your season to make positive changes that lead to a personal metamorphosis.
A Plan and a Purpose An assessment of yourself, your personal and work relationships and your home environment can help you identify what you would like to change, and why. Whatever it is, research shows that having a detailed plan with a positive purpose behind it is your best bet for success.
Richard Wiseman, psychologist and professor at the University of Hertfordshire, explains in “59 Seconds: Think a Little, Change a Lot” that in his research, those who successfully changed habits had four key behaviors in common: they created a concrete plan that was broken down into multiple, small goals, and they physically documented progress either in a journal, online, etc.; they shared their plan with friends and family; they visualized themselves actively working through the plan, and continually reminded themselves of the positive outcomes that would result; and they consistently rewarded themselves with each small achievement.
Small changes in habit work best for weight loss, agrees Brian Wansink, Ph.D., director of Cornell University’s Food and Brand Lab and author of “Mindless Eating: Why We Eat More than We Think.” A leading researcher in healthy eating habits, Wansink conducted the National Mindless Eating Challenge and asked participants about their individual eating habits. He then gave participants a stylized list of three small changes they should make in their daily eating habits. After a month of monitoring, nearly all participants who utilized the tips lost weight. Those who consistently incorporated the tips for 25+ days lost the most weight. Participants noted these tips as most helpful: 1. Don’t eat right out of a package; remove a portion, 2. Keep only healthy foods on the counter, like a bowl of fruit, 3. Eat a hot breakfast soon after waking and 4. Eat every three to four hours. For further information about the study, visit mindlesseating.org and www.slimbydesign.org.
Declutter & Simplify It’s time for spring cleaning. Don’t just dust out the cobwebs, however. Chaotic clutter has a way of creating procrastination, anxiety and impedes change. Therefore, organizing your house by cutting the clutter can give you both the mental and physical space you need to work through your plan of change. An organized kitchen filled with healthy foods will lead to fewer temptations, better snacking and smoother meal prep. And, cutting down on the time spent looking for things, putting things away or cleaning can also free up time to spend with family, exercising or journaling. “Use it or lose it” is an excellent motto when it comes to clearing things out. Haven’t used it in more than a year? It should be sold, donated or taken to the recycle center. Need ideas on where to unload your unneeded items? Check out the local and on base flea markets and thrift shops.
In 2005, Leo Babauta wanted to change some habits to improve his health and inspire his six children. He focused on one change at a time, made a plan, and created a blog to share it and stay accountable. Along the journey, he discovered that simplifying his life, culling his possessions and being more mindfully “in the moment,” he found he could more easily reach his goals. Today, Babauta continues to self-assess to improve himself, and admits that his life has completely transformed — he no longer smokes, he runs marathons, meditates, eats a vegetarian diet, maintains a 65-pound weight loss, works for himself, runs a simplified household and spends consistent, quality time with his children — all results from that 2005 plan to change. Babauta believes that his tipping point was focusing on one habit at a time and blogging for accountability. And, he continues to blog about his trial-and-error habit changes and mindful living to more than a million monthly readers at zenhabits.net.
Get More Rest Ben Franklin knew what he was talking about when he stated “Early to bed and early to rise makes a man healthy, wealthy and wise.” By the time he died at 84, Franklin, a true polymath, had amassed a great deal of knowledge, wealth and spiritual growth as an inventor, physicist, author, politician, diplomat, activist, postmaster and printer. His daily schedule, from “The Autobiography of Benjamin Franklin,” shows that he also prioritized his daily life. Work, sleep, social activities and a time for reflection were key activities of each day.
While everyone understands that sleep is important, getting enough rest helps you manage stress, anxiety, and the ability to make clear choices. So, if you’re not getting a minimum of six hours each night, assess what’s keeping you from snoozing and incorporate changes into your list of goals.
During the Journey Everyone needs positive reinforcement along the journey to change. Loving and accepting yourself at any stage is important, but a few small changes can give you a mental boost.
• Redefine your style mojo by getting a new haircut or streak of color.
• Allow yourself to relax and unwind; enjoy a home-cooked dinner with friends.
• Find a creative outlet, such as photography, drawing or painting.
• Take more day or weekend trips, such as to Holland’s Keukenhof tulip gardens.
• Rekindle romance; write your spouse a love letter, or draw him or her a bath.
• Spend a few minutes in silent reflection every single day.
• Honor your plan to change while living fully in every moment.
