How To Reboot Your Motivation And Stick To Your Goals

Goals

Last year, the social media network for athletes Strava pinpointed Friday 12th January as the day most people are likely to give up on their New Year’s resolution. Strava analysed over 31.5 million global January activities to pinpoint this specific date as ‘Quitters’ Day’. If the same can be said of this year, then we’ll all be pressing snooze and rolling over for an extra hour of sleep rather than hitting the treadmill.

But why is it so common to quit within less than two weeks? Well, it’s January and it’s likely that while you started the month with a fresh bout of positivity and determination, life’s day-to-day tasks and toils have ground you down. Here are the expert tips to reboot your motivation and willpower:

Be realistic

It can be tempting to be overly ambitious and set yourself life-changing goals. While they look good on paper, you run the risk of being part of the quitters gang on 12th January. ‘Set goals that are achievable and can be easily tracked,’ says Dr Zain Sikafi, CEO and Founder, Mynurva. ‘This will give you the satisfaction of being able to track your progress and can be a fantastic source of motivation as you monitor.’ Whether you use a fitness tracking app on your phone or write down your achievements in a daily or weekly journal, you’ll be surprised by how motivating it can be to see how much you’ve accomplished over time.

Focus on one goal at a time

While cutting out sugar and running home for work at least three times a week might seem perfectly plausible from the comfort of your sofa after a Netflix marathon, it will feel less so at 6.30pm on a Tuesday evening when it’s pitch black outside and the heavens have opened. Instead, embrace just one change. Try running home once a week or cut out your four o’clock Galaxy bar (we recommend replacing it with one teaspoon of Organic Maca Powder mixed with almond milk).

A study published in the Journal of Consumer Research found that we are more effective at focusing on one goal at a time and were less successful when we were juggling several.

Do your research

Going cold turkey on something during one of the coldest, darkest months of the year is hard, especially if it’s something you truly enjoy, such as a glass of red wine. It’s worth doing some research to see if there is anything to help ease the withdrawal. For example, if you usually go out on a Friday night, swap the pub for the cinema. If you’ve decided to give up sugar, stock up on Chromium Complex by Lamberts to help reduce the cravings. If you want to get fit and stick to your twice-weekly gym sessions, invest in a fitness band to monitor your improvement and to help set realistic goals. And, if your goal is to reduce your screen time for the foreseeable future, put the Screen Time app into action and shut down your social media at 9pm every night.

Enlist the help of friends

We’re less likely to give up if we’ve got the support of our friends. When it comes to fitness goals research has shown that not only are you more likely to workout, but you’ll put more effort in and exercise for longer. Scientists at the MIT Sloan School of Management went as far as to say exercise is ‘socially contagious’. If you can’t find a friend to workout with, try signing up to a class rather than hitting the gym solo.

Visualise your goal

Rhonda Byrne has made a fortune from The Secret for no reason. Visualising your goals is one of the best ways to keep you mentally motivated. When it’s losing weight giving up alcohol or finding a new job, creating a physical visualisation board of the end goal will help you achieve it.

The idea of visualising yourself in your goal was validated by psychologists at the University of Liege in Belgium. Experts found that creating ‘self-defining’ future memories really can have a positive impact on achieving your goals. So, if you take just one thing from this, make sure it’s the importance of maintaining a positive mental attitude.

2019 Resolutions And Solutions

Old typewriter close up with "New Year Chapter One" typed on paper

I always look forward to the start of a new year for that feeling of a clean slate it gives and the opportunity to do better and more. I have always loved making resolutions too, not unrealistic or unattainable ones that I have no intention of keeping, but personal goals and exciting plans that help me shape how I want the year to go.

Last year didn’t work out at all how I had planned and while I am still dealing with some of the health issues involved in that, I am now in a much better place and ready to take on 2019. When thinking about what I want my resolutions to be, I quickly realised that it was all about self-care and wellness, which makes sense considering how sick I have been.

One of the biggest things that went “wrong” last year was that I didn’t look after myself enough. I pushed and pushed until I couldn’t go any further and put off looking after myself because I didn’t prioritise my own wellbeing. This year I plan to do things completely differently. I have learned the hard way that health and wellness is a precious gift that needs to be nurtured and I plan to do just that.

Basically my goal is to simply get back on track — with my health, my life, my happiness and everything else that I abandoned over the past twelve months. Ultimately I just want to feel well again and repair the damage I did to myself, and these are the resolutions that I hope will help me do exactly that. I have kept them simple with no pressure inducing timelines and in a way, they are all linked. I have also included solutions so that my resolutions are more concrete and achievable, which I think will help me feel more capable of following through.

Hormone Balance

Resolution: As a woman in my thirties this is such an important component to overall good health. Having hormonal irregularities has affected so many areas of my life from the obvious menstrual cycle related issues, to the not so obvious ones like when I sleep and how long for, what I eat and how much of it and other issues I will talk more about soon.

Solution: Balancing your hormones can be tricky, so it’s extremely important to consult a doctor and get your levels checked. Once that’s done you can make a plan to get them in order and that can involve medication, supplements, food and exercise. For me, I will be keeping track of my blood sugar levels, (hopefully) sleeping more at night and introducing female health supportive supplements.

I am currently taking Endo Complex and Fertility from Wild Nutrition because both contain an excellent mix of ingredients essential for women’s health with the addition of hormone support through B6, N-Acetyl Cysteine and Cordyceps (Fertility), and oestrogen clearance (Endo Complex). I will also be eliminating or at the very least limiting my sugar and dairy intake as both affect my hormone levels.

I plan to get several checks throughout the year to track my progress so I can have a better understanding of what causes my hormonal fluctuations and then learn how to minimize and manage them going forward.

Skintelligence

Resolution: Skincare is my thing and looking after my skin is something I truly enjoy. Testing products, reading about ingredients and experimenting with new routines is not a chore to me and I love the process of it all. Last year unfortunately I used too much, tried too many things, played around too carelessly and my skin did not like that one bit. For 2019 I want to find a balance between enjoying all the new launches and putting my skin first.

Solution: Last year I started to be more thoughtful than ever when it comes to skincare. Excess was in and it just didn’t work for me. I became acutely aware of how damaging the need to have and try all the products can be for our skin and mental health and I did not want to be a part of it anymore. When I got sick I had virtually no time for new products let alone the ones I already had, but what I learned was that my skin was actually pretty okay with less — less products, less routines. It was all about finding the right ingredients for my skin and not over using them.

Thanks to the excellent Garden of Wisdom range I have been able to simplify my routine yet still see great results. In particular the PHA PlusMandelic Acid 10%Alpha Arbutin 2% and Kojic Acid 1% and 100% Prickly Pear Seed Oil have done so much for my skin, even without using them every day. That’s because instead of jumping on every new launch, I have focused on the ingredients that I know work well for my skin. Finding what works for you when it comes to skincare is definitely a journey that will take some time and experimentation, but it is worth it in the end.

Mane Attraction

Resolution: I really neglected my hair last year and this is something I want to change in 2019. At the beginning of the year I was just too busy to bother with it much and then since last summer I have been too sick to do anything beyond a perfunctory wash and air dry, which isn’t the best look for me (my hair is curly with some frizz). I have also experienced some shedding/thinning due to my illness and suddenly a lot more greys than I started the year with. I’m a Leo and the stereotype of my astrology sign loving their hair is somewhat true for me, so I want to start taking care of it again.

Solution: As many of you already know from personal experience, the launch of Ful.Vic Health was a big one and I have finally jumped on board. I just started using the shampooconditioner and mist, and I am in love. The range targets hair loss, shedding and thinning, as well as scalp support and follicle repair. This is exactly what I need and I have already started seeing a difference. With each wash I see less fall out and my hair is so much smoother and softer, even without using a hair dryer or straightener.

Hair care is definitely an inside-out job, so along with these topical products I will also start using the Elixir and making sure I’m getting enough scalp and hair supporting vitamins and minerals, which I should be thanks to the Wild Nutrition supplements. I might even treat myself to Hayo’u’s Beauty Restorer Comb as it is designed to promote healthy hair and reduce stress, and in my experience the two are linked – the more stressed I am, the more shedding I notice. I also plan to get my vitamin and mineral levels tested, so I can track the changes and any improvements myself.

Sleep Well

Resolution: Sleep is crucial for optimal health and fully functional living, and it is something I have been doing poorly the whole of last year. Continually having poor sleep has made dealing with an illness even more stressful and on top of that it sucked the joy out of things I used to love. I would find myself too tired to hang out with friends, falling asleep during movies or after reading a few paragraphs, and it just made me feel like I was dragging myself through each day like a zombie. I am the type of person who thrives on more sleep not less, so my plan is to make that a priority again.

Solution: What I have found is that getting a good night’s sleep is easier said than done. Even when I find myself exhausted and barely able to stay awake at 7 pm, once I am actually in bed and ready to sleep I can’t. I will be wide awake until 5 am and then absolutely shattered when my alarm goes off a few hours later.

Sleep is so important because it is the time when the body gets to rest, repair and restore itself, so without that most people won’t be able to feel their best. Knowing how essential sleep is to good health I plan to make my evenings more structured and deliberate. I will set a time to switch off from stimulating devices and begin a wind down routine that will help signal to my body that it’s time to sleep. For me this will include things like having a bath, wearing cosy pyjamas, reading a book and meditation.

I absolutely love listening to Soul Medicine before bed to help me relax and unwind and now that winter is officially here, it’s time to start using my beloved Space Masks again, which are brilliant for getting off to sleep quicker thanks to the soothing heat. Not only that, having my eyes covered means I’m less likely to be enticed by my phone whenever it vibrates or glows. De Mamiel also have a lovely sounding sleep range that I’m going to look in to and supplements like Magnolia Rhiodola and Magnesium have helped in the past, so I am taking those again.

Good sleep is a process and something that has to be learned and maintained, so achieving it is not something that will happen overnight, but if you can commit to a schedule of sleeping and waking and keeping your bedroom free of distractions, you will find that you will start to fall in to a natural pattern and when that happens it will be bliss. No more sleepless nights and exhausted days — just deep, restorative sleep that will help you feel and live better.

As you can see, my resolutions are pretty simple, but they are all linked. Improving my sleep will help with my hormones and balancing those will in turn help my hair and skin. The goal is to basically feel like myself again and that involves feeling good on the inside and out as well as finding my way back to joy. Self-care is important for mental and physical health and for me, that’s my aim for 2019 — looking after myself properly and committing to making my needs a priority. No matter what your resolutions for 2019 are, I hope they are ones that make you feel good and look forward to the year.

New Year’s Habits

a lit red candle surrounded by darkness

Have you ever, ever kept a New Year’s resolution beyond – oh, about 3rd January? Maybe 1st February, if you’re really pushing it? That’s because New Year’s resolutions are often completely unrealistic goals. Going to drop three dress sizes. Going to walk five miles a day. Going to give up chocolate completely. (Were we MAD???) 

 

But what actually works, we find, is to focus instead on getting into good habits. And when you sell it to yourself like that, there’s an implicit sense of forgiving. Fall off the wagon for a day, or eat a Twix, or forget to drink those two litres of water, and it doesn’t feel catastrophic at all. You can just gently nudge yourself to do better tomorrow, rather than feeling like you’ve blown it.

 

Good habits don’t happen overnight, of course. 21 days is often quoted as the minimum, but often it’s longer than that. The average is actually two months – 66 days, to be exact (according to the most famous study into the subject, by University College London health psychology researcher Philippa Lally). But don’t let that put you off. And don’t aim ridiculously high; honestly, it’s the small changes that can make the biggest difference, because they’re achievable. 

 

So, here are our top recommendations for little habit shifts that could pretty much change your life – and your wellbeing levels – by the time 2020 rolls around…

 

Eat every few hours. (Don’t wait till you’re ready to gnaw your arm off.) It’s such a common misconception that skipping meals helps you lose weight. In fact, that’s going to impact on your blood sugar levels, making you ravenously hungry – often turning to caffeine or a sugar hit, as an antidote, keeping you on that rollercoaster. Sometimes, we might feel we need to skip meals because we’re working to a deadline, or because we’ve got a big dinner coming up – but far better to snack healthily. Keep a power bar (not one of the sugary ones), a banana, some almonds or other nuts in your work bag, so that you’re never without something healthy to nibble on. 

 

Make enough dinner to take leftovers to work. It’s so easy to grab a sandwich (always unappetisingly chilled) for lunch, when we really could do better than that. We’re not sure about the concept of meal-prepping on the weekend for the week ahead that is sometimes suggested – we’d rather spend our weekends out there in the fresh air, yomping the hills or planting bulbs, thanks, but what is perfectly realistic is to cook a little more supper and bring the extra to work next day. (Team Beauty Bible does this and Jo’s fridge is home to many a healthy Tupperware-d leftover waiting to be re-heated for lunch!) 

 

Put your workouts in your diary. Think of them as an appointment with your healthier self. We are great believers in the power of self-care. It’s not selfish; whenever we have to take care of anyone else, we need to take care of ourselves, first. (The analogy is that in-flight message which tells you to put the oxygen mask on yourself, before helping anyone else.) It can feel hard to squeeze in a workout, or a walk. But if that’s a fixed point in your diary, it’s easier to plan around it. (We generally find that our energy levels are boosted by a power-walk or a yoga class, and that work goes much more smoothly afterwards when we’re back at our desks. So it’s a win-win.)

 

Buy yourself a big water bottle, and keep it on your desk.It’s now possible to get very generously-proportioned water bottles to keep water cool and encourage day-long sipping. You probably wouldn’t want to carry this size around with you (we like the Chilly’s 750ml bottle, BTW), but get through one in the morning and one in the afternoon and you’re two-thirds of the way there with your daily water goals. And whenever you feel stressed, take a glug of water. It’s amazing how it cools the brain as well as the body.

 

Set a limit on social media. We find the new ScreenTime social media limiting app pretty scary, actually, in terms of how quickly we can ratchet up half an hour of scrolling through Instagram pics or watching daft Facebook videos. (We find it much easier to avoid Twitter. Fact: nobody is ever, ever going to go to their grave wishing they’d spent more time on Twitter.) But for 2019, we’re really, really going to try to stick to our self-imposed limit – and maybe even reduce it over time. It’s way, way too easy to get lost in social media – so what we really find helps is having a book or a Kindle or a glossy magazine with us at all times, so there’s no risk of mindless scrolling because there’s nothing else to do. If it’s hard, switch your phone off. You really have to think twice about how important seeing someone’s latest ‘selfie’ is, before switching it on again just to look at that.

 

Above all, be kind to yourself. See above – but you should never, ever feel guilty about carving out time in a busy life just for you. Maybe for a massage. Or a class of some kind. Or even for a nap. We live in incredibly stressful, uncertain times and it’s only by charging up our batteries that we can be expected to cope – so never feel bad about doing the things that help you do just that. And above all, try really hard not to beat yourself up if habits do sometimes slip. Don’t throw your hands up and go, ‘Well, that’s that, then. I’ve failed.’ Just get back on the horse (as Sarah would definitely say), and re-establish your goal. No biggie. 

 

And have a wonderful, healthy 2019, won’t you?

8 Good Reasons To Give Up Uber – And Why You Never Will

the-world-according-to-jan-18
  1. It lies. Not big little lies, but big, big lies. Like concealing for a year that hackers stole data from 57 million riders and drivers. (You could be one of them). Then paying $100,000 in ransom for the stolen information to be destroyed.
  2. It’s been uber bad before. A crooked culture of workplace sexual harassment and hiring lawbreakers drove out CEO and co-founder Travis Kalanick in June 2017.
  3. Its new CEO Dara Khosrowshahi announced only this month eight new “cultural norms” to be adopted by the company. Norm No 4: “We do the right thing. Period.” Like paying off criminals. And employing them.
  4. Uber still rules London’s roads, despite Transport for London deeming it “unfit” to run a taxi service in September and refusing to renew its licence. Uber appealed, obvs, and London’s Mayor said the legal tug-of-war “could go on for years”. Winners = lawyers. Natch.
  5. Two words. Surge pricing. Researchers at the University of Warwick this year discovered Uber drivers gang up on us by logging out at the same time, tricking the app into thinking there are fewer cabs. Ergo surge prices. Mean.
  6. Uber POOL is not so cheap, peeps. Sharing your odyssey with strangers heading in vaguely the same direction can cost just 10% less than a normal ride at peak times. Riders and drivers hate it. (Talking of hates, NEVER look at ‘Your Trips’ on the app. *wails.)
  7. We’re getting granular here but it’s 2018 and there’s still no built-in option for multi stops guys! Picking up a friend en route defies this clever app. I mean. So annoying. (And a round trip? Totally beyond it).
  8. The mini rip-offs.  When they refuse to wait a few minutes extra. Or when  your Uber POOL driver cruises by you and then refuses to pick up your outraged call.  Then charges you £5 for a no show. Grr.

Read More…

Embracing January

catherine-turner-jan-18

Once all the partying of Christmas and New Year is over it’s so easy to go into a slump or into guilt mode and start on a rigid regime whether that involves dieting, exercising or making resolutions. Going from one extreme to another seems to be a natural response to make up for excess but inevitably it’s not quite as simple as that. Changes in habit take a while to stick, as do the results to show. And at a time when the weather is cold and the days short, embarking on anything punishing will take an iron will to stick to, most probably ending in us giving up before February arrives. So this year why not try a gentler approach – go with the flow a bit more, allow the fun and festivities fade gradually and adjust naturally to the coming months. If nothing else, being kinder to ourselves is a good place to begin to radiate kindness to others. Start by getting rid of negative thoughts and forget the usual New Year ‘to dos’ – here’s a January plan to enhance your mind and body in a positive way. Read More…

Beauty Resolutions

Beauty-Resolutions

By now, most of us have blown our New Year’s Resolutions. How long did the promise to run every morning before work last, when those Arctic winds blew in? Or for that slice of a friend’s cake to blow your vow to ‘eat clean’, for 2016? Frankly, the days are so dark, the weather’s so grim and it takes so much time to ‘rev up’ after watching daytime TV for a fortnight after Christmas, at Beauty Bible we’re taking a slightly ‘kinder’ and more realistic approach to resolutions, setting targets that are realistic and more easily achieved. And what’s more, we reckon that February – when the sight of daffs peeking through the ground and the days are lengthening encouragingly – is time for the real new start.

We believe that there are small health-and-beauty shifts that will make big differences to how we look (and feel) over the coming months. So here are our recommendations – in no particular order – for simple resolutions that will genuinely, seriously improve your wellbeing and looks, over the next year. (We’d offer a money-back guarantee, if we could…!) Read More…