5 Things To Do This Year

Hello good people – and HAPPY NEW YEAR! 

Take a deep breath – can’t you just smell the “new car scent” in the air? This is one of my favorite times of the year. Many of us use the New Year as a turning point, a fresh start, a re-commitment to taking our lives to the next level. 

But SOME of us take it too far. We become overly obsessed with changing each and every area of our lives. And then we get overwhelmed. And because we aren’t able to focus on more than a few new things at a time, we inevitably fall short on some things. And instead of celebrating the good, we beat ourselves up because of the failures. Does this sound familiar?  If so, this message is just for you! As usual, I would love to hear any feedback you'd like to share! 


As you can imagine, I’ve been busy working on all my New Years stuff. This is naturally a busy season for coaches. As I was pondering what to share with you amid the myriad of New Years wishes, self-improvement gurus, fitness and diet advice, I decided to just give you a KISS instead.  (Keep It Simple Stupid).

So, here are my top 5 tips for making 2015 a great year.

1.  Ditch Resolutions!  Set goals and intentions instead.  Yes, I said it! I stopped making resolutions some time ago. But I do set aside time to really focus on the year behind while deciding what’s on tap for the new year. I’m NOT saying that you shouldn’t work on new stuff for the new year – of course you should! What I am saying is that instead of using resolutions, which many of us tend to talk about heading into the new year and not again after February. Rather, set some meaningful goals and intentions for yourself – and work steadily towards them.  More on that next…

2.  Focus. It’s so very tempting to try to do it all. It’s good to push yourself and expect more. I believe wholeheartedly in raising the bar and not settling. But if you try to take on too many new things on top of what is most assuredly a very busy life, you are setting yourself up for failure.  Choose a very small set of goals to focus on moving this year. Make them big goals. Make them impactful – things that will help you move closer to the life of your dreams or improve the quality of your life.  I recommend no more than 3, but if you must – 5 at the most.

3.  Take one step at a time. But most importantly – GET STARTED! Yes, this sounds elementary, but it’s true. Sometimes we heap so many expectations upon ourselves to ‘nail it this time’ that it paralyzes us. Start where you are – take it a step at a time, and you’ll see results.

4.   Don’t go it alone. Any journey is better with friends. Moral support and accountability partners are the key to making progress on your goals.  You can get this in a variety of ways. Enlist a workout buddy to hit the gym together. For big goals, coaches and mastermind groups can help you stay on track.

5.    Cheat – a little. All work and no play makes Jack/Jane a dull boy/girl.  Don’t make it all about work and achievement. Reward yourself along the way. Build in days off if you are pressing towards a big goal. 

Most of all - remember to have fun along the way. We all get WAY TOO SERIOUS about this stuff. Push, but not too hard that you stress yourself out and don't get to enjoy the ride. 

C-ya next time! 


PS... As always, I'm available for 1:1 communication and motivation in-between these messages. I'm happy to provide a free Discovery Call to talk things out and see if coaching might help you achieve your goals this year. Email me at tramsey43@gmail.com and we can set something up! 

Trina Ramsey is a career and life coach, specializing in personal transformation and career transition. With 20 years of experience in business and management, Trina is a "people person" and a change agent. Trina started her business, Perspectives Plus Coaching in 2009 after spending 15 years as a nonprofit fundraiser and experience running her own interior decorating business. For more on Trina visit trinaramsey.com. @PerspectivePlus  or https://www.facebook.com/CareerTalkWithCoachTrina

Source: www.trinaramsey.com

How to Turn Your New Year’s Resolution into a Routine

New Year after New Year, millions of people pledge to lose weight, stop smoking, exercise five times a week and eat out less, but have you ever wondered how many of them actually follow through and turn these resolutions into routines?

Unfortunately, the answer is not many. This is because simply making the resolution and wanting to follow through isn’t enough. Here’s why: In order to achieve sustainable health and wellness, you must change your behaviors. And in order to change your behaviors, you must gain awareness and understanding of the different stages of change.

Too often people make lofty goals without a solid understanding of the stages of change, thus setting them up for failure. By understanding each stage, you can prepare yourself for the challenges ahead and recognize them as necessary steps to effecting the change you desire.

The Stages of Change

Stage #1: Pre-Contemplation: In this stage you have no intention of changing within the next six months. You may not be aware that a problem exists, you may be in denial, or you may be unwilling to change. In addition, you may be feeling hopeless in this stage after your last failed attempt to change your behavior.

Stage #2: Contemplation: At this point you have recognized that you desire change, but you alternate between reasons to change and reasons to keep things as they are. For example, you acknowledge that you need to lose weight but you rationalize that exercise will take time away from your kids, and you really don’t want to miss out on them growing up.

Stage #3: Preparation: Once you have realized that the advantages of change outweigh the disadvantages, you make a mental commitment to take action in the near, foreseeable future.

Stage #4: Action: The action stage begins when you have successfully altered your behavior for a minimum of one day and a maximum of six months, and are continuously working toward success.

Stage #5: Maintenance: You have been engaged in your new behavior for more than six months and are evaluating the gains attained during the previous stages. For example, you have been working out for eight months and are noticing that you have more energy, your clothes fit looser and you’re in a better mood.

When thinking about creating change in your life, assess what stage you are currently in and where you want to be. Perhaps you’ve been in the contemplation stage for months now, going back and forth between eating healthier, which requires more work, and keeping things as they are, which is far easier to manage. Assess whether you’re happy in the contemplation stage, or want to move forward in the process.

Wondering the best way to get started? Focus on one change at a time. Write down the change you’d like to make, and identify the trigger and replacement habit. Your trigger is what prompts you to engage in your current habit. For example, stress may trigger your cravings for Oreo cookies and other junk foods. In this case, you need to identify a replacement habit. What could you do, other than eat junk food, when you’re feeling stressed? Maybe you could go for a walk, meditate or practice relaxation techniques. For the next thirty days, focus on your replacement habit when your trigger occurs, and don’t forget to reward yourself for small victories!