Resolution recharge

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Have you ever felt the burnout buzz just as you started chasing down those big, shiny resolutions? I've been there—declaring a diet revolution only to get buried under a pile of should-haves and could-haves by February. But what if I told you the secret sauce to resolutions isn't in the grand gestures but in the tiny triumphs? This week on Bite of Balance, we share the nitty-gritty on setting goals that stick like good ol' peanut butter to the roof of your mouth. Think less "overnight sensation" and more "veggie incorporation" to your daily meals. We're about turning those mountains back into molehills, one bite-sized step at a time. So, lace up those goal-kicking boots, and let’s march together toward our ultimate destinations with a healthy side of self-high-fives!

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Live group recommendation based on this episode:

Be kind to yourself: cultivating self-compassion

Date: 2/29/24   Time: 10:30 EST.

Description: Practicing self-compassion can help us accept our mistakes and flaws, leading us to treat ourselves as we would a loved one.

Register here

If you just found our podcast and missed the connecting live group, explore this month's live group schedule

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Cabana content recommendations based on this episode:

• Resolution bingo board
• Long-term goal setting template
• Focus on the end result

This week’s source notes:

Making a New Year resolution

https://www.psychiatry.org/news-room/news-releases/making-a-mental-health-new-year’s-resolution-one-i

Realistic resolutions

https://www.mentalhealthfirstaid.org/2020/01/realistic-new-years-resolutions-for-your-mental-health/

Atomic Habits by James Clear

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Episode Transcript

Speaker 1 (00:00):
What's up everyone.
This is Bite of Balance, yourweekly snack size therapy sesh.
I'm your host, teresa, andtoday's Bite is all about
resolutions and how to maintainthem.
If you missed that episode, besure to check it out, but for
now it's just you and me, solet's freaking get into it.
["bite of Balance"].
Okay, so I think what stressespeople out the most about

(00:24):
resolutions and completing themis the fact that when they have
a misstep, they feel likethey're done, like they
completely are off the path.
So, first things first, you needto set realistic goals for
yourself.
Instead of aiming for grand,sweeping changes, focus on small
, attainable goals.
So, for example, instead ofresolving to completely overhaul

(00:48):
your whole diet, start byadding more vegetables to your
meals each day.
This way, you can start withhealthier habits and hopefully
build on those habits tocomplete your main goal, which
would be overhauling your diet.
You have to start small.
Next, you need to practiceself-compassion.
This was one that was actuallyreally difficult for me in the

(01:09):
beginning, but once I started todo it, I really started to
conquer more of my goals.
You're gonna wanna understandthat setbacks are a natural part
of any journey.
They're normal.
You're human.
You are not perfect.
You aren't going to be perfectwhen trying to attain your goals
.
So, instead of being hard onyourself for not meeting a goal,

(01:30):
practice self-compassion.
Treat yourself with the samekindness and understanding that
you would offer a friend facinga similar challenge.
So this is so important youwould never say to a friend that
is having a hard timecompleting a goal.
You would never beat them upabout it.
You would build them up and tryand get them to understand that

(01:51):
they are human.
So do the same thing foryourself and next, celebrate
your freaking progress.
Don't wait until you've reachedyour ultimate goal to celebrate
, because nine times out of 10,if you do not celebrate along
the way, you're gonna burn outand you are not going to
accomplish your ultimate goal.
Acknowledge and celebrate eachstep forward, no matter how

(02:12):
small they are.
So let's just say you wanted towork out every single day and
your workout takes place at thegym.
Let's say you have kids andthey had a snow day.
This actually just recentlyhappened to me.
Move your body.
Okay, you might not be able toget to the gym that day because
of what life has thrown at you,but resolve to move your body,

(02:33):
whether that be getting extrasteps in, whether that be using
a machine at home, do somethingand count that as a win.
This positive reinforcement canhelp motivate you to continue
on your journey.
And, as always before you go,here's your bite of balance tool
for the week, and we arecalling it the mindful check-in.

(02:54):
So, at the end of each day,take a few moments to reflect on
your progress towards yourresolution.
Ask yourself what did I dotoday that aligned with my goals
?
What challenges did I face?
How can I adjust my approachmoving forward?
By practicing this mindfulcheck-in, you can stay focused
on your resolutions and makeadjustments as needed, leading

(03:16):
to a more successful andfulfilling year ahead.
You may think it's stupid, youmay think it's small and not
necessary, but it is.
When you actually sit down andthink about the things that you
accomplished, you're gonnarealize that, even though they
may seem small, they're abuilding block.
So that's all for today.
Remember, resolutions are notabout perfection.

(03:36):
They are about progress andgrowth.
So I expect all of you, afterlistening to this, to realize
that any progress is progress,no matter how small.
I expect you to get out thereto take those small, attainable
steps so that, in the end, youaccomplish your ultimate goal.
Until next time, I'm out, I'mout, I'm out, I'm out, I'm out.