- How many years have you set New Year’s resolutions that seem to go down the toilet just three months after?
- Recent studies suggest the problem is not necessarily you, but the resolutions you set. Think about it, are they too vague?
- Check out these 4 practical resolutions you can aim for this 2020 that will help you achieve larger goals.
What’s your new year’s resolu-
On second thoughts, we’ll stop right there.
According to U.S. News & World Report, aroundt 80%of people fail at their new year’s resolutions, and most lose their resolve by mid-February. So, if so many of us are failing to keep them, surely the problem is with the tradition itself?
Perhaps the issue isn’t the idea of a resolution, but that the ones we set ourselves are too vague.
App integration tool company, Zapier, commissioned a survey among over 880 US knowledge workers to find out how people really feel about how they spend their weekdays, and what they resolve to do in the new year for their careers.
According to their Work Resolutions Report, the following topped the list:
- Get a raise — 42 percent
- Learn a new work-related skill — 33 percent
- Get a promotion — 32 percent
- Be more productive at work — 30 percent
- Look for a new job — 23 percent
- Start their own business — 20 percent
We can probably all relate to at least one of these, but setting out how to achieve them is a job in itself. So, we’ve compiled a list of practical goals you can aim for this year instead, all of which tie into the bigger workplace picture.
1. Read on your break
The positive effects of reading on the brain are numerous. Reading is like a workout for your brain because it involves several brain functions – visual and auditory processes, phonemic awareness, fluency and comprehension, to name but a few.
Reading increases the capacity of our working memory, heightens brain connectivity and expands our attention span, all of which can make us more efficient at our work.
But aside from the science, reading provides us with an opportunity to escape, if only for a few minutes. Engaging fiction has the power to distract you from that looming deadline or impending meeting with the client from hell.
According to a University of Sussex study, just six minutes of sustained reading can reduce stress by up to 68%. So even if you’re work day is packed full, you should be able to squeeze some reading time in somewhere.
Graphic novels are also a great and might be a more effective medium for those who want to switch off from work or mentally rejuvenate. According to studies, humans process visuals 60,000 times faster than text. When reading a graphic novel, our brain interprets information such as setting, mood and action all at once, enabling us to immerse ourselves more quickly.
Not sure where to start?
Check out Good Read’s Most Popular Books Published in 2020 list.
2. Follow the 5-second rule
Author, TV host and motivational speaker Mel Robbins came up with the 5-second rule when she found herself completely unable to motivate herself and knew something needed to change. Her rule is perfect for anyone who ever procrastinates – so that’s probably all of us.
Robbins says:
“If you have an impulse to act on a goal, you must physically move within 5 seconds or your brain will kill the idea.”
How many times have you experienced a spark of enlightenment, been momentarily excited by but let it fade out shortly afterwards? The 5-second rule is all about taking immediate action; it’s about running with an idea, living in the moment and taking risks.
But this doesn’t mean you need to fulfil the entire goal immediately, it just means you need to start. So if you want to find a new job, see what’s out there now. Or if you want to start a new business or a side gig, begin mapping out how it might work.
Go!
3. Do discreet yoga daily
The list of benefits associated with doing yoga daily is ridiculously long. However the “daily” thing can pose a bit of a problem for anyone with a full-time job, let alone kids, (etc.) to look after. That’s why we love this Yoga London article that details six discreet desk yoga moves.
Progressive workplaces are big ambassadors of yoga in the workplace, but let’s face it, some aren’t so quick to keep up. These moves require minimal space, you can wear your work clothes and nobody is likely to notice you.
Example:
SPINAL TWISTS
“Place your left hand on your right knee while your right hand holds the right side of your chair by your bottom. Inhale and sit tall then turn to the right as you exhale. Take a few breaths here sitting taller with each inhale and turning a little further with each exhale. Repeat on the other side. clothes and nobody is likely to notice you.” – Yoga London
If you need something more visual to follow, check out Yoga With Adriene:
4. Get a hobby
Hobbies encourage you switch off from work and provide a sense of purpose. In fact, experts say they help promote eustress. Eustress is a positive kind of stress bought on when you do something you love. It feels exciting and enables you to focus your energy on the task at hand. From learning a new skill to playing a team sport, it’s important to have something to focus on outside of the workplace environment.
What are your 2020 workplace goals? Tell us on Twitter @Allwork_Space.
