It's not too late to "win" 2024

It's the middle of the calendar year, and whether you’re heading in to winter or summer, now is the perfect time to pause and do some “R&R”. I’m not talking about rest and recuperation, but if that’s what you need, I encourage you to take it. In this case, I’m referring to “reflect and reset”.... reflect on what's important to you right now, and reset your routines, habits and mindset.

If you're like most people, you'll find yourself in 1 (or more) of these scenarios at mid-year:

1. Your goals for the year have gotten off track, or you've allowed other priorities to creep in.

2. The person you want to be has not shown up as frequently as you hoped.

3. Your values and/or priorities have changed.

If this is you, don't sweat - you're human. I've got some tips to help you get back on track and finish this year on a positive note.

REFLECT ??

Find a quiet place, and bring a pen and notebook with you. I think it's important to capture your thoughts, reflections and ideas on paper. Answer these questions:

Question 1: What’s important to me right now?

Consider what truly matters to you right now, at this very point and time in your life. This could be things like finding a new job, weight-management, aging parent, organizing your house, being a better friend, helping your kids navigate social pressures, completing a work project to the very best of your ability, or improving your physical and/or mental health (to name a few). Identify the top two or three things that are most important to you.

Question 2: Why are these things important to me?

Speak freely here - no one is going to read your answers. Write what speaks from your heart without any filters. Let your "why" sink in and truly be felt.

Question 3: What is one goal I have for each of these important things in my life?

Keep this to one goal; I want you to succeed. Create a goal that is measurable and time-bound.

Here is an example of a 'reflection' exercise:

What's important to me right now?

Weight management

Why?

Because I'm the heaviest I've ever been and I'm not comfortable in my clothing. I hate looking at my reflection in windows. I avoid activities with my kids because I'm embarrassed. I don't want to miss out on life anymore. I want to feel strong and confident in any situation. I want to feel free to be me, without worrying about what I look like.

1 Goal:

Lose 20 pounds by Dec. 1, 2024

RESET ???

Now that you've identified what's important to you right now, and you've created a goal for each item, it's time to set you up for success. *This requires the pen and notebook.

Action 1: Imagine you've reached your goal. What does the 'perfect' day look like in this new reality? Describe it on paper.

Be as descriptive as you want to be. You can focus in on your goal coming to life, or you can imagine a general day that embodies your best life.

Action 2: Every night for the next two weeks, read the description of your 'perfect' day before you fall asleep.

I believe in the power of manifestation, and if you align your thoughts to the reality you want, the universe will conspire to make it happen. So before you fall asleep, read this 'perfect' day and envision it in your head as you drift off.

Action 3: Write a list of tasks that will support you in reaching your goal.

These should be as specific as possible and write as many as you can come up with.

Action 4: Create a daily routine that will support your goals and the vision you've created for your future self. Note: you need to refer to your goals and tasks frequently and make sure you're checking them off!

I suggest starting with a morning routine only, and once that becomes habitual, you can add an evening routine. Routines are merely systems you create to stay on track - they become your habits, which in turn become your reality. Without routines, it's very easy to wander about your days wasting time on the wrong things. Think of your routines as the map to your desired outcomes and use your routine every. single. day.

Here is an example of a 'reset':

My perfect day:

I wake up at 6 am after having a restful 8 hours of sleep. I drink a full glass of water (this is left beside my bed the night before). I weigh myself and I'm 145 pounds - the ideal weight for my health & happiness. I do my morning skincare routine and brush my teeth before heading to the kitchen. In the kitchen, I make a cup of coffee and smell it deeply before taking a sip. I get another glass of water and take my medication, probiotics and vitamins. Then I sit down with my planner and I map out my day, noting when I have important meetings, or errands, or kids' activities. I look at my goals and tasks, and I select which tasks I will complete today or this week. I also choose when I will work out and I put it in the calendar. If I need to create some space in my day, I make note of the things I will postpone and I make a list of the people I need to reach out to. After I feel good about my schedule, I take my cup of coffee (likely needing to re-heat it in the microwave at this point) and I head outside to listen to the birds. While I'm breathing in the morning air, I do some easy stretching of my legs, back, and arms. At 7:15 am, I wake the kids and we sit around the kitchen counter together, eating cereal or oatmeal and feeling excited for the day ahead of us. We discuss our daily activities and we talk about what we're grateful for. The kids get ready for school and I drop them off a little early, so I can swing by Tim Horton's for my favorite iced coffee. I go about my day with ease, making time to compliment those around me and connect with my friends and family as needed. I feel full of joy and energy the entire day. I eat lots of fruit and veggies throughout the day, and I always eat some carbs at lunch. As a family, we end the day together at the dinner table, reflecting on what brought us joy and what excites us about the day ahead.

Supporting tasks/action items for my goal:

• hire a personal trainer
• research apps that will support my weight-loss goals and keep me motivated
• track my food intake (app?) and ensure I have a calorie deficit on most days
• weigh myself every day
• take measurements of arms, waist, legs in July, September, and November
• keep veggies in the house at all times
• prep veggies every morning
• remove junk food from pantry
• reward myself at the end of each week
• write motivational messages on my mirror and fridge
• drink 8 glasses of water every day

My ideal morning routine:

? 6:00 - wake up, drink water, weigh myself, wash face

? 6:15 - take medication, supplements, coffee with another full glass of water

? 6:20 - plan my day, reviewing my goals & tasks and scheduling them in

? 6:40 - step outside; stretch

? 7:00 - prep veggies for the day (cut cucumbers, carrots, bell peppers and place in container)

? 7:10 - breakfast with kids (eat 2 scrambled eggs, plus 1/2 protein smoothie)

? 8:00 - get dressed

? 8:30 - drop kids at school

You've got this ????

Keep coming back to your notebook and remind yourself of your 'why', and if you don't stick to your routines or habits on a specific day or week, remember that you can always start again. No effort is wasted. Every step you take toward your goal is a step toward your goal. If you happen to take a few steps back, keep your sights toward the horizon and take that next step forward. Again. And again.

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