Re-Writing Your Resolutions

by Karissa Peyer

Did you make a New Year’s Resolution this month?  Even if you did not formally announce it or frame it as a resolution, perhaps you still had thoughts of exercising more, eating better, quitting smoking or getting more sleep.  According to statisticbrain.com, over half of Americans make New Year’s Resolutions and the most popular resolution is to lose weight or eat healthier.  Despite all these resolutions, nearly 50% of people fail to carry out these behavior changes beyond the end of January! So how do you stop yourself from joining this statistic?

There are a number of theories (Bandura, 1989; Deci & Ryan, 1985; Prochaska & Velicer, 1997) discussing what it is that makes people stick with health behavior changes, but they have many common threads. Among these is to identify WHY you are making the change, what barriers or supports are in your environment, and tracking your progress.  Below are some tips for sticking with your goals this year:

  1. Know your “Why.” If you know your “Why” you will find your “How.” Spend some time to really think about why you are trying to make this change. What benefits do you expect to see if you are successful?  What will happen if you fail?  How does this change affect those around you? The answer to this question is different for everyone.  While it sounds good to say that you are going to eat healthier because you want to lower your cholesterol, if the truth is that you just want your spouse to stop nagging you, own it!
  2. Adjust if needed. Maybe your original goal was to go to the gym five days a week but you’ve been struggling to make it just two nights a week. Cut yourself a break and acknowledge that two is more than zero! It is better to back off a bit than to quit completely.
  3. Identify barriers. This goes along with #2. What are the things that made it hard to hit your 5 day/week goal? Maybe you’re more likely to make it to the gym if you go in the morning because work or family commitments tend to eat up more time than expected in the evening. Perhaps you struggle with your healthy eating or smoking cessation goal in certain social situations. Identifying these triggers will help you to plan for them.
  4. Find your support. There’s a wealth of research (and personal experience!) showing that people are more likely to stick with behavior changes, especially exercise if they are receiving social support. This be a friend who meets you at the gym, a group exercise class where you make friends and people will notice if you miss, or just sharing regular updates with a friend or on social media to hold yourself accountable.
  5. Track, track, track. Keep track of your progress, including notes about what worked and what didn’t. This can be a reward in itself when you look back at the end of the week and see how much time you spent at the gym or how many vegetables you ate! Adding notes about what you enjoyed or tricks and tips that helped you stick to your goal each day will be good reminders when you struggle in the future.
  6. Reward yourself! While better health is certainly a reward on its own, sometimes we want something more immediate and more tangible. It is ok to reward yourself sometimes for your hard work! Make a contract with yourself to treat yourself to a new workout outfit or a new pair of shoes after 15 trips to the gym. Buy yourself that awesome new dinner set to eat all your healthy food off of when you stick to your meal plan.  Just be sure your reward doesn’t negate all your hard work! A scoop of ice cream for hitting your target at the gym is great – an entire gallon just spoils all that effort!
  7. Most importantly, find what works for you! Your initial goal may not be going as planned, but that’s no reason to quit.  Evaluate your plan, make changes as necessary and keep working at it!

Bandura, A. (1989). Human agency in social cognitive theory. American psychologist44(9), 1175.

Deci, E. L., & Ryan, R. M. (1985). Intrinsic motivation and self-determination in human behavior. New York ; Plenum.

Prochaska, J. O., & Velicer, W. F. (1997). The transtheoretical model of health behavior change. American journal of health promotion12(1), 38-48.


file-phpKarissa Peyer Contact

Karissa L. Peyer, Ph.D. is an assistant professor in the Department of Health and Human Performance at the University of Tennessee at Chattanooga. She received her Ph.D. from Iowa State University in Physical Activity and Health Promotion. Karissa’s research focuses on physical activity, childhood obesity and behavior change in both children and adults. Karissa enjoys running, biking, swimming and hanging out with her dog, Mika

 

Disclaimer
Posts represent the views, expertise and recommendations of their authors and do not necessarily reflect an endorsement by the University of Tennessee. Furthermore, the content of the blog is for informational purposes only. The content of the blog is not, and is not intended to be used as, a substitute for professional medical advice, diagnosis, or treatment.

Supporting your spouse with dementia starts with caring for yourself!

By Karen Rose

According to the Alzheimer’s Association 2016 Facts & Figures, every 66 seconds someone in the U.S. develops this disease. The hidden heroes are the family members who support their loved ones with dementia in maintaining their independence and dignity, too often at the expense of their own health.  Below, I offer my insights for supporting a spouse with dementia—although these tips apply to supporting anyone with dementia.

  • Take care of yourself! Supporting a loved one with dementia is a hard job.  Family caregivers are known to forego their own health needs as manifested by skipping medical check-ups and failing to maintain routine self-care activities.  This likely plays a role in poor health outcomes for many family caregivers.  Make and keep the appointments you need with your healthcare provider to maintain your own health.
  • Stay connected with your social networks. Your loved one with dementia is a person who benefits from being around others to maintain their own dignity and self-worth. It may be that your loved one no longer enjoys being in big, noisy crowds—but, that doesn’t mean that smaller, more intimate social activities surrounded by loving family and friends need to be relinquished.  You need to stay connected with your friends and your loved one does, too.
  • Stay active! Regular physical exercise is good for you and for your loved one with dementia. Being outdoors, weather permitting, can have a calming effect for your loved one as the sights and sounds of nature are known to be soothing. And, there are health benefits from regular aerobic and strength-training exercises for persons with dementia, so it’s a good thing to do for everyone.
  • Get adequate rest and sleep. You cannot support your loved one if you are operating from a glass that is “half full.”  Maintaining adequate rest and sleep help support your ability to be at the top of your game.  Avoid too much caffeine and strive to maintain a regular schedule for when you go to bed and when you rise in the morning.  A routine for you and your loved one with dementia helps everyone feel well rested.
  • Ask for help. Family and friends want to help support family caregivers and aren’t always sure how to do so. Make specific requests for assistance, like picking up a prescription or going grocery shopping, as you will find that people are eager to help.  People want to help—it makes them feel good and it helps you to continue to provide support for your loved one.
  • Reexamine holiday traditions. Are you able to pare back some of the activities of your holiday traditions while still maintaining what’s important to you and your family? You may notice that your loved one with dementia becomes anxious or seems agitated when many people are around, even if the people are family members. In this case, reexamining family traditions and reframing these in ways that will not overwhelm your loved one may allow you to continue to honor family traditions in a different way.
  • Plan for the future. Now may be a good time to have meaningful conversations with your loved one with dementia and your family so that you can make plans for your future.  Working with your attorney and financial advisor will provide you with comfort in knowing your wishes for the future are carried out in the ways in which you and your loved ones want them to be.

In short, taking care of yourself is the best way to support your loved one with dementia.  There are many community resources that are available to support family caregivers and persons with dementia.  A great place to start is by contacting your local Area Agency on Aging.  Additional resources are available through the Alzheimer’s Association and through the Family Caregiver Alliance.

https://www.tn.gov/aging/article/aaad-map1

www.alz.org

www.alztennessee.org

https://www.caregiver.org/


rose_karenKaren Rose Contact
UT Knoxville

Karen Rose is the McMahan-McKinley Professor of Gerontology in the College of Nursing at the University of Tennessee-Knoxville. She received her Ph.D. from the University of Virginia in gerontological nursing. Dr. Rose’s program of research is focused on supporting family caregivers for persons with dementia and in addressing and ameliorating neuropsychiatric behaviors in dementia. Karen enjoys traveling, hiking, doing almost anything outdoors, and spending time with her family and friends.

Disclaimer
Posts represent the views, expertise and recommendations of their authors and do not necessarily reflect an endorsement by the University of Tennessee. Furthermore, the content of the blog is for informational purposes only. The content of the blog is not, and is not intended to be used as, a substitute for professional medical advice, diagnosis, or treatment.