We are nearly two weeks into the New Year. We have been faithful to our New Year’s resolutions for less than 4 percent of the whole year. How are you feeling about your resolution? Are you hyped up about the recent change? Or are you bummed out? I watch as dieters mope across the work hallways and hang their heads as they crash from lack of sugar and crave salty chips. We torture ourselves with high end goals but have a low end understanding of what it takes to keep them.
You probably have great intentions when it comes to persevering through this first month. The truth is only 8 percent of us keep our resolutions. What can you do to be a part of the winning few? I am eager to help you understand how to stay on track.
Lose the Victim: If you feel like a victim in the race to your resolution, failing is right around the corner. By victim, I mean the ideas and judgment that you have given your resolution; if the goal is good but your reactions to it are negative, it will be hard to keep. I’ve overheard people dieting this week say that they are upset, hangry, and unhappy. The self-talk, emotional responses, or judgments that we give to our goals can be defeating or encouraging, whatever we allow them to be. If we can interpret and evaluate the situation with positive regard, we make it better. Our mindset about our goal is important. Instead of negative statements and defeated talk, try positive reflection about the goal.
Check in with Yourself: Know what goals you can reach and be honest with yourself. Ask yourself, “What do I need to achieve this goal?” Set realistic goals and challenge yourself to keep those goals by “awarding” yourself something at the end of that goal (such as a massage or an overnight trip you’ve been putting off). An example: You resolve to work out more this New Year. Your goal is 20 workouts a month. Each month you reach that goal you get a massage. We go to work to get money. Money is the “prize”. Work is the “goal”.
Balance: Life is about balance. Too much or too little of anything is bad. Make sure your resolution is a balance of ways you want to better yourself this year.
Temptation: Most New Year’s resolutions include something that is going to link to temptation. So you have a list of foods that you can eat on that diet, but what is your plan for when tempting treats make their way into the office? If you resolve to save money, what is your plan to resist your favorite purchases or to not spend as much time at the restaurant you love? You need to have a plan in place to resist the temptations that are going to come along with that goal.
Remember, an important part of improving any part of our lives is an understanding of ourselves. Don’t be discouraged if your resolution isn’t working the way you planned, just reevaluate it. We get stoked on the social stimulation of the New Year’s resolution, but we can make improvements on ourselves at any time in our lives.
Tonight is Friday. I am single. So I have so many options. So many options. What about setting up an online profile so these Friday’s don’t seem so lonely? I could jet out to the local bars to harness whatever small amount of luck I have left in me? I could swipe a tinder app, or upload a boyfriend? As I sit in my living room Frosty the Snowman by Beegie Adair Trio plays in the background. My roommate makes dinner for her date, herself, and myself. The Christmas tree is lit in the corner aligned with presents. My roommate loves Christmas. I could take her evening happiness away by being a bitter single. I could scoff at every couple that passes me and snuggles with hot chocolate and hand holding. However, as I sit here, I have decided to do none of that. I have a heart of compassion and understanding that has taken years to cultivate. The expectation is to be bitter after the reason for my recent break-up, but I refuse. I refuse to be angry. I also refuse to seek out filling the void through another relationship. I was offered for one of the couples this evening to bring me a date, and I kindly declined. It was time to take a break from the dating world. I look at it like switching up your routine at the gym so your results can be better. This year launched a long line of failed dating attempts. It was time to go back to the drawing board. It was time to figure out what new self-discoveries could yield a more stable and loyal relationship. Like I always say, the common denominator in our failed relationships is us. Through weeks of sadness and honesty I have gotten to this point. Here I am single, not about to mingle. I am excited to head out tonight to see the beautiful Balboa Christmas Boat Parade with two couples this evening. I am happy to be a fifth wheel.
Being single in a coupled world seems hard. It’s really all what you make it. When did it become so complicated that we had to seek out the next partner before spending some honest time with ourselves cultivating self-love? We should wait until we have an understanding of why the last relationship didn’t work out. Being the fifth wheel has it perks. No worry about that awkward end of the night kiss. No obligations to meet or expectations that could go unmet. Spending time with yourself harnessing a new passion for life and a better understanding of love. Spending time with your friends and family. It’s really all what you make it.
Originally posted on miss kjelstrom:
“Keep your thoughts positive because your thoughts become your words. Keep your words positive because your words become your behavior. Keep your behavior positive because your behavior becomes your habits. Keep your habits positive because your habits become your values. Keep your values positive because your values become your destiny.”
Mohandas K. Gandhi
Gandhi was a wise man. This article will focus on the words portion of that quote. Using more hopeful language can help you become positive in many aspects of your life. The power of language and the thoughts behind them influence our feelings and actions. They are influenced through subconscious and conscious means. Understanding why is much less important to me than showing you how new words can change those feelings and actions.
What if I…
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Let’s talk about relationship expectations. The expectations you have of your partner may lead to disappointment and brokenness when it comes to your romantic relationships. But don’t worry, I am not just going to sit here and tell you that your expectations are bullshit and that you are ridiculous for wanting your partner to call, to help with the dishes, or to split the bill. I am going to assist you in understanding how to alleviate the communication barriers of expectations. How are we ever going to find a resolution if we can not communicate effectively about the problem?
Couples should discuss the expectation that they have. They need to be able to communicate this early on in the relationship. Some expectations are derived from each individual. They may have come from pressures our parents put on us or from past dating experiences. However, some expectations are created within the relationship. When a couple first gets together they are excited to be sharing in one another. They might talk on the phone every day and this expectation is one that is created by the couple in the process of engaging in the relationship. If this stops suddenly, there may be some discrepancies in how both parties feel about it. It is important to know and understand which expectations were mutually created and which are individually brought into the relationship. This way you can get a better idea of how to properly handle each expectation.
I will utilize an example so we can process the helpful responses we will discuss later. Sally wants Harry to text her on Tuesday because he is out of town for work. Harry called her when he arrived to his hotel on Monday night; they chatted, said goodnight, and went to bed. On Tuesday, Harry got busy with work and had dinner with colleagues, so he called Sally late in the evening around ten p.m. Harry did not text or call during the day. Now they are on the phone and at this point Sally is already irritated because she was hoping to hear from him during the day since he is away on a business trip. Harry is unable to understand why if he spoke with Sally on Monday night and again tonight why it is such a big deal? So Sally goes on about how Harry doesn’t care and Harry tries to explain that he does. He gets defensive and she came into the conversation angry. Inside he feels like he failed and inside she feels like she isn’t cared about.
It becomes a dance that we see all too often; and honestly, it is normal in the context of a relationship. Especially in the beginning when we are learning about one another’s needs. If this type of behavior continues as the length of the relationship progresses and the parties are unable to communicate about it, we have to ask ourselves, why? We have to consciously make the decision to do something about it and not just blow off the other person.
Not to make it a battle of the sexes, but woman often verbalize and hold onto their expectations more. Men are like, Meh. They can passively get through the small expectations. The woman handles it with anger or sadness which makes the man feel like he let her down. There is nothing worse for a man than the feeling of failure or disappointment. It is ingrained in the man to be able to care for the needs of others in specific ways. If he feels like he failed, withdrawing is often the easiest response to an angry woman. The easiest response for the woman is anger when hurt is what she really feels.
In the story of Sally and Harry here are some helpful examples of alternative responses:
1. Sally could have sent a text to Harry and said “Hey sweetie, How is your day going?” If we have an expectation for someone else to do something, the easiest solution is to do it ourselves. (Starting with a pet name always creates positive energy.)
2. Sally could call and leave a message or verbalize to Harry that it was her fault that she is upset since she had the expectation for him to call. But maybe in the future he can make sure to have some form of contact during the day when away? (This is formed as a question because it is important that our partner have a say in the resolution and that we are not just demanding something.) Sally is openly communicating a need and placing the burden on herself rather than her partner. This can help the partner to feel empathetic rather than defensive.
3. Sally can self-reflect. Understanding why we need a certain behavior out of our partner is important. Sally may have had a negative past dating experience with a previous partner while away on a trip. It is important to discuss this with our partner, but also to take additional time to ourselves to reflect on how we might be able to change this expectation since it was not created in the current relationship.
If these don’t work because there is still defensiveness and anger even when just trying to communicate a problem, it might be time to look into couple’s therapy and have a third-party reflect with you on some good solutions and tools. We get our cars serviced. Relationships are no different. If you want it to “run well” you have to take care of it.
When is an expectation reasonable or unreasonable? How is this even decided? This type of reflection and answer is a process. I believe that I personally didn’t understand the expectations that I had for partners until I had personal therapy combined with experiences in dating. There has to be some self-reflection and self-awareness that takes place if we are going to change patterns that sabotage our relationships. Expectations can disrupt a relationship if not handled correctly.
If you are the type of person that doesn’t take constructive criticism well, you might find it difficult to self-reflect. You will be more defensive at the thought of changing something about yourself instead of being humbled by the opportunity. I urge you to do the same type of reflection and allow yourself to let that self-critic go. It is beneficial to be able to change difficult or unwelcoming patterns so you can have successful romantic relationships. Ultimately in successful relationships, partners need to be able to meet one another’s needs or expectations to a reasonable level. The environment of the relationship should feel like teamwork. When it doesn’t feel like teamwork bitterness and frustration come in. It is only fair that we partner for the long-haul with someone who is similar in nature. Specifically when this nature has to do with work-ethic which directly correlates with some expectations. I have yet to see anyone do a relationship perfectly, so we are all in this together. Relationships are hard work, but they yield the most rewarding happiness.
In preparation for my New Years Resolution post that will appear tomorrow, I was reading many other writers’ ideas on what the New Year should hold for us. Please enjoy this great article by Kathryn Sneed on Marriage Resolutions for the New Year!
I wanted to share this great article from the Gottman Institute blog. The Gottman’s are relationship experts that have been researching relationships for over 20 years. Enjoy!