Wednesday, 4 January 2017

How Healing Shame Can Save Our World

Earth planet 3d vector illustration. Globe Earth texture map. GlPersonal growth includes recognizing the many faces of shame and how this hard-to-detect emotion holds us back. The gnawing sense that something is wrong with us keeps us roaming in a trance of unworthiness and self-doubt. A deep sense of being flawed and defective saps our joy and spontaneity.

But have you ever wondered how shame plays out on the larger world stage? Understanding the extent to which political leaders are secretly driven by shame and use shame to steal our vote can shed new light on the hidden ways that this insidious emotion infects today’s political landscape.

It is difficult to directly observe the shame that politicians carry. It’s challenging enough to notice how it lives inside ourselves! But we can notice the effects of shame–how it gets acted out–as a clue to its silent operation. Now more than ever, it’s important to understand what makes people tick rather than judge and shame them, which incites more reactivity, anger, and mutual blame.

Observing politicians of any persuasion, we often encounter those who display an arrogance and know-it-all attitude. At first glance, we might view them as the supremely confident leader who’s got the right stuff to rescue us. But history is littered with fallen leaders whose projection of power and confidence won elections (Hitler, Mussolini, Marcos), but who turned out to be self-serving dictators who cared more about power than people.

Arrogance is driven by shame. When shame looms large–oftentimes due to being brutally shamed growing up–it becomes so overwhelming that our organism has a way of dissociating from it. Some people get depressed as a result of this curious capacity for self-protection. We can observe their somberness, pessimism, or low energy, but not the shame that drives it.

Others become arrogant as a compensation for a shame that is also difficult to see–and which they don’t allow themselves to feel. They bluster, bristle, bully, and intimidate. And there’s a palpable anger that grabs our attention, especially if we are also angry at the “system” or carry some ill-defined anger toward something or somebody. Clever politicians have a way of mobilizing our discontent, then directing it in a way that serves them, not us.

It may seem like a stretch to suggest that loud, self-praising politicians carry a secret shame. But to a large extent, such individuals are raging against their own shame–their inner sense of powerlessness and their fear of failing, which would frustrate their desire for admiration. We may notice their narcissistic penchant to take up lots of space. But what’s hard to spot is their inner fragility and emptiness.

A telltale sign of a shame-driven person is a disinterest in sharing power, compromising, or acknowledging mistakes or uncertainty. When shame rules, they can’t afford any display of vulnerability. They become masters of manipulation. They evoke fear and insecurity with half-truths or untruths and then designate themselves as the hero who will cure the ills that they eloquently exaggerate or manufacture. This is a common tale throughout history.

Anger and Shame: Secret Bedfellows

People who carry a lot of anger are often unaware of its true source. As children, we’re vulnerable. We desperately seek love and acceptance in order to thrive. Some unfortunate children get a particularly hefty dose of conditioning (rewards and punishments) from well-meaning parents to attain worldly success, money, or fame as the price of love and acceptance (and from the relief of being shamed for not excelling). Rather than being valued for their inherent preciousness, these children are ridiculed and cajoled to create a false self to present to the world.

The drive to win and succeed may go beyond the simple desire to support and protect their family; it becomes a life and death struggle to prove their worth and rail against the inner demon of unworthiness. When they fail at something, they’re overwhelmed by shame. They can’t relax into simply being human–having limitations and imperfections like everyone else—and be okay with that. There’s too much shame to embrace humility; they’re invested in being special.

The tragic twist is that for some people, their fabricated self begins to feel like their authentic self. This may lead to what is called a personality disorder—in short, when having a distorted self-view feels natural. They succumb to a devil’s bargain to win adulation and some semblance of love and belonging. But sadly, by clinging to a hardened and rigid self, they pay the price of losing their own soul.

Perilously, such individuals (whether here or abroad) who seek positions of leadership unwittingly spread their silent misery to others. They stoke fear and anger to gather allies and cover up the shame of feeling inferior. Rather than viewing empathy and compassion as strengths, they may characterize these qualities as mere sentimentality that has little place in their cold view of the world.

Shame-based anger is a heat-seeking missile searching for a target. The shame that is too threatening to feel gets transferred to others, such as ethnic groups or other nations. Through scathing criticisms and blame, they make others feel the shame that they’re unwilling to face within themselves.

Shame-driven people lash-out when they feel shame. Simply observe their impulsive threats or rants when criticized. But it’s their own shame—the possibility of being wrong or flawed–that’s really driving them crazy. Having scant inner resources for allowing and processing it, they immediately go to anger as a bulwark against an unbearable shame.

Anger is a seductive energy. It can be used by an authoritarian leader not only to cover up their own shame, but also to harness other people’s anger and “empower” them to cover up their shame, whether from their history or from a legitimately difficult life. People may applaud such a “leader” for giving voice to the deep resentment they also feel. So we’re seeing a gathering storm of wailing individuals, but no real solutions to the enormously complex problems we face. In fact, problems often worsen without an appreciation for nuance and complexity.

Keeping Pace with Psychological Manipulation

Democracy depends upon having an educated electorate. Informed decisions can only be based on facts and truth. Those of any political persuasion who claim to love democracy are actually putting democracy at risk whenever they shamelessly distort the truth and assault their opponent’s character rather than courageously expose their own positions.

The founding fathers could never have anticipated the advent of mass media and how truths get spun and twisted through sophisticated methods of psychological manipulation–and how a ratings-driven media goes along for the ride by giving airtime to the most creatively outrageous characters.

Keeping pace with such unprecedented manipulation and dirty tricks means revisiting what it means to have an educated electorate, which would provide some immunity to such manipulation. This includes ratcheting up awareness of simple psychological principles, such as realizing how we’re prone to manipulation, shedding light on how shame operates, and recognizing how politicians who fan fears and shame their opponents are being driven by something other than good will.

A more psychologically aware electorate would be attuned to the smell of manipulation. There would be more awareness of when we’re being swept into a fear-driven, addictive media frenzy. There would be a growing awareness of who appears to be seeking power as compensation for their poor self-worth. There would be more appreciation for transparent politicians who have the integrity and wisdom to deal with issues that have complexity, even if such leaders are a little boring.

If I appear to be asking too much of the public to become more psychologically savvy, take comfort: having an advanced degree in psychology isn’t required to have an intact bs detector.

Myopic Leadership

Shame creates a myopic brand of leadership that encourages its followers to cling to a narrow identity, whether to an extreme nationalism, an ethnic, racial, or religious identity—or being part of the 1% who control most of the wealth. Today’s world is seeing a proliferation of extremist ideologies driven by fear, ignorance, and insecurity. Such narrow clinging weds us to a self-identity devoid of tolerance and compassion, which sets a stage for conflict and war.

Seeking solace in a limiting identification tears us away from our humanity and the simple truth of our interconnectedness. The awareness that we share one small planet—that there is one environment that we need to cherish and protect—just as we need to treasure the vulnerable self that has gone into hiding through a barrage of shaming—is vital to our very survival.

I’m more trusting of politicians who reveal their limitations, acknowledge mistakes, and show vulnerability–and who have the humility to put scientific discoveries (even inconvenient ones) ahead of their own self-comforting beliefs and fantasies. It is noteworthy that the Dali Lama, the Nobel prize winning leader of Tibetan Buddhists, has declared that if science makes discoveries that conflict with Buddhism, then Buddhism needs to change–not science. Refreshingly, the Dali Lama is not paralyzed by the shame of being wrong.

Many Americans are being swept into despair and hopelessness. But new hope can dawn with the growth of understanding and increased awareness of what makes people do what they do.

Whether or not it makes sense to you to dig deeper into how shame is a hidden factor that drives many people to rail and to rally, consider this. When politicians are campaigning, listen to something deeper than your surface emotions. Who appears to have the emotional maturity, wisdom, and compassion to truly care about you and lead us toward a better life?

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from World of Psychology http://psychcentral.com/blog/archives/2017/01/04/how-healing-shame-can-save-our-world/

7 Tips on Calming the Noise of Life

“Forget about your life situation and pay attention to your life. Your life situation exists in time. Your life is now. Your life situation is mind-stuff. Your life is real.” – Eckhart Tolle

Fire number "7"Things tend to get jumbled up in everyday life. What you feel you need to do and what you should be doing for yourself often wind up being far apart. With so many distractions, so much of the mind-stuff going on, no wonder it seems like you’re spinning your wheels. How can you get back on track and stop getting diverted by every demand that you’re confronted with?

Here are some tips on calming the noise, distractions and mind-stuff of life.

Rein it in.

It helps to bring your attention back in, centering it on what’s happening right here and right now. All that other stuff? It’s just a mental maelstrom. Nothing good can come of obsessing over each and every thing. The only way out of this mind mess is to reclaim a sense of calm and stillness that resides inside of you. Then you’ll be able to pay attention to the moment, to find the richness and goodness and meaning in life as it exists in the present. For it is true that you only live in the present. You cannot physically inhabit the past or move around in the future. Time travel isn’t possible — not yet, anyway. The reality is here and now. How you choose to live your life is entirely up to you. No one else can make those choices — although some may try to influence yours.

Take time to reflect.

Make time for yourself each day to do some self-reflection. Go into a quiet room, a bathroom, or outside in nature, and sit comfortably and be still for 5-10 minutes. Have nothing else on your agenda but this quiet time for you. Allow your thoughts to come and go and acknowledge the mind-stuff that seeks to derail you and then let it go, gently, without anger or judgment. You’ll get the hang of this with practice. The result will be an ability to come back to the present less distracted and more in tune with the moment.

Eliminate unnecessary demands on your time.

Rid yourself of too many demands. Stop saying yes to everything others ask of you. Know your limits and be adamant that you have the right to say no. This gives you a little breathing room and helps you avoid accepting obligations you have no time, energy or desire for. It might be hard to do at first, especially if you’ve never asserted yourself this way, but you have every right and need to do this for your own well-being.

Learn to prioritize.

Prioritize what is meaningful and deserves your attention. This will help you avoid getting lost in details of some project or task that is better left to someone else, or that you can set aside for later. When you have a clear sense of what needs to be done and when, you’re less likely to feel the pressure to get on to the next thing. You’ll be more inclined to stay in the present, doing your best with your life now.

Be willing to ask for assistance.

Ask for help. It’s OK to ask your spouse, partner or loved ones to support your efforts to simplify your life. Work out arrangements so tasks are equally shared so as not to be a burden on any one person. This not only creates some breathing space, it also serves to improve the overall living situation. Everyone benefits from a little less chaos and more moments of harmony.

Reduce use of electronics and social media.

While staying connected is a good thing, overuse of all those handy electronic devices and an obsession with social media only tends to increase the noise of life. The key is balance. One way to tamp down excessive use is to remove the temptation. Instead of placing your smartphone within easy reach, leave it in a desk drawer across the room, turned off or muted so you’re not automatically drawn to answer incoming calls or respond to incessant tweets.

Practice patience.

No doubt the demands of life have you tied up in knots at times, racing to meet deadlines, worried you’ll disappoint others, anxious to get needed information from others and trying to stay on top of everything. Not only is this mind-stuff frustrating, it’s also self-defeating. The harder you press, the more disappointed and anxious you’re likely to become. When you introduce patience into your life, however, it’s like you hit the return button on the computer, ending a sentence and giving yourself pause before going on to the next thought, action or word. Practicing patience helps you be more accepting of others and yourself, instills a sense of perspective and smooths out some of those rough and raucous edges of life.



from World of Psychology http://psychcentral.com/blog/archives/2017/01/04/7-tips-on-calming-the-noise-of-life/

Tuesday, 3 January 2017

Not All Screams Are Heard

“Unexpressed emotions will never die. They are buried alive and will come forth later in uglier ways.”
~ Sigmund Freud

Young Couple Worried At Home In Bad Financial Situation Stress AConcerning pain, there are two ways in which human beings are biologically programmed: To demonstrate our own, and to respond to that of others.

Screams were evolutionarily essential to the survival of man. We yell out when we are hurt to alert others of our plight — and more purposefully, to elicit empathy and rescue.

On some occasions, our failure to call out for help may be a result of particular limitations in physical structure. An injured animal for example, may conserve its resources by first dragging itself to safety where it can lick its wounds quietly; it may be aware of the dangers of lurking predators, where vocalizing pain may be a deathtrap rather than serve its intended function. The homeless man begging for alms at the side of the road, dying of a disease we cannot pronounce; too weak to move and locked in muteness, he can say only with his eyes, “I am lonely. I have lost the gift of hope. Please help me.”

Perhaps being one of the few mammals with no natural camouflage however, few of us splay ourselves on the ground, wounds on blatant display for all to see — much less call out for help. Bleeding on the inside, we have learnt to hide behind drink, money, and superficial relationships. In the relative absence of circumstances requiring us to fend off wild beasts, we are hunted by threats of rejection, abandonment, invalidation, and loss of control. Predators take form in insecurity, feelings of unworthiness and at times, pride. No rescue comes to stem the blood flow.

Like the siren of an ambulance or a car alarm, screams have a unique sound quality to which the human species is innately configured to respond with immediacy and urgency. More colloquially known as “empathy” today, we are inherently tuned to the distress of others. The unique temporal feature of a scream worries other members of the human species; it brings them running to console, curb or alleviate the pain which had elicited said cry.

What happens to our capacity to respond to the distress of ourselves when we contain within ourselves screams unheard? Quoting Sigmund Freud, “Unexpressed emotions will never die. They are buried alive and will come forth later in uglier ways.” We become closed — not only to people’s pain — but also their happiness. These two states of being will rub you the wrong way: pain, because it hits too close to home, and happiness, because it seems so far away, so beyond reach.

Identifying our pain is the only the first step; the hardest part comes in allowing ourselves to feel our pain. Only then we might find a channel to disseminate it, lest, in a vicious cycle, it comes forth later in uglier ways.



from World of Psychology http://psychcentral.com/blog/archives/2017/01/03/not-all-screams-are-heard/

How DBT Can Help You Get What You Want

Group TherapyIn a world where communication is available at our fingertips in an instance true connection and communication appear to be lacking. We have social media, instant messaging, texting, screen shots, and all variety of digital screen-to-screen interactions. This can make face-to-face interaction feel more difficult or uncomfortable.

Dialectical behavior therapy, also referred to as DBT, has a mnemonic device D-E-A-R M-A-N focusing on meeting an objective within a relationship. This skill was developed as a component of Interpersonal Effectiveness module to help remind people of the basic skills involved in asking for your needs to be met in a healthy manner. It is important in all of our relationships that we feel comfortable being capable of communicating our needs and expectations with others. Without open communication relationships can foster resentment, hurt feelings, and unmet needs. There is one caveat to asking others for what we want: even the most skilled communicators are not guaranteed to always get their way. There is a delicate nature to being able to ask and to be able to graciously accept “no.”

DBT and Interpersonal Effectiveness

To begin acquiring some tools to help you along the path towards this aspect of interpersonal effectiveness, let’s explore the meaning of the DBT acronym, D-E-A-R M-A-N.

  • Describe: Use specific, objective words to describe the situation as clearly as possible. Stick to the facts and use non-judgmental statements. You can’t ask for what you want, if you can’t describe it.
  • Express: Express your feelings and opinions using “I feel” statements.  We often assume others know how we feel and this may be false. Don’t leave the other person guessing. Tell them clearly what you are feeling and why. This can be tricky for those of us who tend to get lost or overwhelmed by emotions.
  • Assert: Ask for what you want and say “no” clearly. Assert your wishes. Be clear, and mindful, find the balance between asserting your needs and staying away from aggression.
  • Reinforce: Reinforce for the other person how responding to your request benefits them positively. If they know what’s in it for them, people are more likely to respond in the way we want them to respond. If not, reinforce how responding is a positive decision in general.
  • Mindful: Stay focused on your goal of the conversation. Don’t allow distracting thoughts or intense emotions to cloud your thinking.  Don’t get sidetracked or off-topic. Ignore any attacks! Remember if you respond to the other person with your own anger or defensiveness your goals will be sabotaged.
  • Appear confident: If you are having trouble believing in your request so will other people. Imagine yourself as confident and deserving. Maintain eye contact, keep good posture, and speak clearly. You can use positive self-validation to help yourself feel more confident.
  • Negotiate: When our ideal wish is not met, be willing to negotiate. Find the middle ground that is “good enough” that doesn’t compromise your values. Be willing to ask the other person for possible solutions. Getting some of what you’re asking for is better than getting none.

The interpersonal skills taught in DBT can increase the likelihood of positive results, regardless of the type of relationship. When used effectively, the D-E-A-R M-A-N skill can help you express your needs and wishes clearly, without the other party having to “read your mind.” It will enable you to ask for what you need respectfully, while considering the other person’s feelings and preserving the relationship.

How can you use and practice D-E-A-R M-A-N in your future interpersonal relationship? Learning how to stand up for ourselves while still respecting the needs and limits of other people takes practice.  Remember to be kind to yourself if some of these interpersonal skills don’t come naturally at first.  Many of us have spent years learning unhealthy relationship habits or patterns. The important thing is that you are making a choice today to learn a new way to communicate. I suggestion practicing with small and non-emotional requests, such as, asking your significant other to take the trash out (though this may be emotional for some). It’s about practice not perfection!

Reference:

Rathus, J. H., & Miller, A. L. (2015). DBT Skills Manual for Adolescents. New York, NY: The Guilford Press.



from World of Psychology http://psychcentral.com/blog/archives/2017/01/03/how-dbt-can-help-you-get-what-you-want/

Exercise Can Improve the Quality of Life in People with Depression

bigstock-143004629A recent study has shown that exercise improves the physical and psychological quality of life in people suffering with depression. Whilst exercise is considered to be a good anti-depressant for depression, little research has been conducted into its effect on the different domains of Quality of Life (QoL).

Depression is a chronic condition that has a huge impact on an individual’s physical and mental health which inevitably impacts their QoL.

The WHOQOL Group define QoL as “an individual’s perception of their position in life in the context of the culture and value systems in which they live, and in relation to their goals, expectations, standards and concerns.”

Due to this association between depression and a poor QoL, Schuch and colleagues decided to review research that has investigated this relationship in people with depression. Participants would need to have scored themselves on various physical and psychological domains including: activities of daily living, energy and fatigue, mobility pain and discomfort, work capacity, bodily image, feelings, self-esteem, learning and memory to name a few.

Pharmacological treatments aim to reduce the symptoms of depression, however there are still reports of impairment with regards to an individual’s QoL and the domains listed above. With the benefits of exercise shown in many studies the researchers reviewed several studies whereby exercise effects were analyzed against QoL domains. The individuals in these studies were adults with a diagnosis of major depressive disorder (MDD) or dysthymia (a disorder within the depressive disorder spectrum). These people then took part in physical activity and a QoL assessment as part of the research, with their results compared to a non-active control group who completed the QoL assessment and suffered with depression.

The findings showed that those in the exercise group had improved physical and psychological domains and overall QoL. However such effects were not seen on social relationship and environment attributes.

When considering the control group there were no noticeable improvements on any domain or overall QoL. The lack of improvement for the control group and the improvement seen with the exercise group, suggests exercise is an effective strategy in improving the physical and psychological wellbeing of an individual who suffers from depression whilst also having benefits to their overall QoL.

Schuch and colleagues concluded by saying that this study shows the importance of not relying of pharmacological treatments as a sole treatment for depression. While there are clear benefits to pharmacological treatments, they are not sufficient as they don’t appear to improve QoL. This means that other strategies to combat low levels of QoL in people with depression are needed and here we can see exercise provides one.

The researchers suggested areas for improvement in future research within this area. They claimed there is a need for the design of exercise tests to be improved when examining the QoL of people with depression. This would help evaluate the impact of different exercise characteristics such as group or individualized sessions and sample characteristics such as gender and depression severity on the overall and domain QoL. Further comparisons with antidepressant medication in such research need to be made. This study appears online in the Psychiatry Research Journal.

References:

Schuch, F, B., Vancampfort, D., Rosenbaume, S., Richards, J., Warde, P, B., Stubbs, B. 2016. Exercise improves physical and psychological quality of life in people with depression: A meta-analysis including the evaluation of control group response. Psychiatry Research, 241, 47-54.

The WHOQOL Group. 1995. The World Health Organization Quality of Life assessment (WHOQOL): position paper from the World Health Organization. Soc. Sci. Med. 41 (10), 1403–1409.



from World of Psychology http://psychcentral.com/blog/archives/2017/01/03/exercise-can-improve-the-quality-of-life-in-people-with-depression/

Best of Our Blogs: January 3, 2017

2017

Happy New Year Psych Central readers!

I hope your 2017 started off better than mine. After more than a year of remission from my autoimmune disease, I found myself at the ER. Thankfully, nothing serious happened. But it was a wake up call that 2017 needs to be about my health.

Like you, I struggle with daily life when managing an illness. But I’m also grateful. Life is harder, but it also makes it more precious.

We all struggle with something. Whether it’s a physical or mental illness, a painful childhood or current relationship, I hope that you won’t immediately will it away with New Year’s Resolutions or distractions. Have confidence that you are strong. Have courage that you will be able to get through it. And have faith that this moment will pass. Our newest posts will help you do that with information on how you can be happier and healthier, as well as help you glean greater insight about yourself.

The Four Greatest Psychological Discoveries of 2016
(Childhood Emotional Neglect) – Want happiness, health and lasting friendships in 2017? These research findings will show you how.

Journal Prompts for a New Year
(Happily Imperfect) – One of the greatest things you can do to have a better year is to reflect on the one that just passed and muse on the one up ahead.

What “I Do” To A Narcissist Really Means
(Narcissism Meets Normalcy) – Here’s the surprising thing you sign up for when you get into a relationship with a narcissist.

20 Situations in Which a Man Tends to “Gaslight” a Woman (To Get Her to Think She’s Crazy)
(Neuroscience & Relationships) – If you’ve ever wondered why the man in your life makes you feel crazy when you try to get close, you need to read this.

7 Ways to Taper Exhausting People
(The Exhausted Woman) – What do you do with that needy, selfish or controlling person in your life? Try this.



from World of Psychology http://psychcentral.com/blog/archives/2017/01/03/best-of-our-blogs-january-3-2017/

Monday, 2 January 2017

4 Ways To Guarantee Success This Year

1iyyjwxdu3hbrox6iaxccyaIt’s that time of year again when we’re likely to set goals and high hopes for the 12 months.

The problem with New Year’s resolutions, however, is that they’re so darn hard to keep.

We wake up on January 1st with the best of intentions, lots of energy, and even a well-laid plan to tackle it all.

By March, though, most of these goals are simply a distant memory.

Old habits return, and life goes on.

When we look at the psychology behind failed resolutions, there’s a few reasons why even the most practical of goals tend to bomb:

1. You’ve bitten off more than you can chew

Often when making resolutions we identify a major life theme that we want to change and take a broad, general approach to tackling it.

For example, saying that you’re going to “eat healthier” in the New Year is really abstract. Are you going to try a specific diet plan like Paleo? Are you simply going to swap out your morning bagel for fruit?

Big goals are great, but you have to pick somewhere to start.

2. A year is a long time

It’s human nature to evolve and shift our preferences over time as our surroundings and circumstances change. Add to that unexpected life changes.

Say you get laid off from your job after resolving to get to work by 8:30 every morning, or become bored with that exercise routine you committed to doing five days a week. The fact of the matter is, things change.

Committing to one resolution for an entire year — with no wiggle room for to evolve —doesn’t fit into how life really works.

3. You get caught up in the New Year hype

You’re more likely to break New Year’s resolutions than other goals because of the sheer pressure to make one even if you aren’t intrinsically motivated or ready to change.

It’s much easier to fall off the wagon quickly if your heart’s not in it.

4. You try doing too much, too soon

Most people, by the time they get to the end of the year, are totally burned out and don’t give themselves time to rest and rejuvenate heading into the New Year. If you start on an empty tank emotionally, physically, or mentally, it’s going to be hard to keep any goal.

Though sometimes hard to keep, in the end resolutions can make a big difference.

They can set the tone for your entire year ahead, and force you to get clear about taking steps to achieve new success.

The key lies in creating resolutions that promote self-growth and understanding in a structured way. So how can you cultivate passion and purpose that won’t leave you frustrated in a couple months?

Here are alternatives approaches that will help you improve your quality of life in the coming year:

Select a word to guide your year

Identify a word or mantra that maps back to a theme you’d like to focus on and weave into your daily life.

For example, if your word is “ease,” consider how you can create match your actions to the value of “ease”. How can simple tasks such as running errands feel less rushed or design your schedule to reduce stress?

Repeating this enough can help you invite new people, habits, and behaviors into your life that aligned with your values and the goals you seek to achieve.

Make use of micro-goals

Major goals can feel like they’re miles away. When we don’t achieve them in the (often unreasonable) time frame we expect, it can lead to feeling depressed, discouraged, and defeated. Motivation begets motivation, after all.

Start by setting mini-milestones that are reasonably attainable. You can measure your success against each of these, adjusting and gathering momentum as you go along.

Rather than making a huge resolution — say, to start a business in 2015 — break it down into smaller pieces: set up time to meet with mentors in January, write out a business plan in March, set up a website by July, and raise $10,000 by September. This way, you can measure your progress and celebrate each success as you achieve it. You’re avoiding feeling overwhelmed (starting a business is a huge deal) and have metrics to measure against as you go along.

Pick priorities for each area of your life

Similar to setting numerous smaller goals throughout the year, consider setting an individual resolution in each area of your life you’d like to improve upon — health, career, finances, and relationships.

You might commit to monthly dinners with your roommates for the “relationships” bucket, taking a new fitness class each month for the “health” bucket, and automatically transferring $150 to your IRA each month for your finances.

All of these are attainable goals, which can lead to huge differences in multiple areas of your life.

Bullet-proof your goals

Once you’ve decided on a goal, bolster it against the craziness of daily life. Think through possible scenarios that might come up that could derail you from your goal.

For example, say you want to live a healthier life by setting goals around diet and exercise, but you know you have work trips planned. You could defend your goal by researching restaurants beforehand, finding out if the hotel has your gym and working that into your schedule, etc.

You want to be defensively pessimistic and anticipate challenges before they come up the way, rather than being surprised when they inevitably appear and catch you off guard.

If you’re ready to approach this year differently and experience lasting transformation, get a printable goal-setting worksheet here.

Save



from World of Psychology http://psychcentral.com/blog/archives/2017/01/02/4-ways-to-guarantee-success-this-year/