I walked past my guitar in the music room. Not long ago, I wanted to learn how to play it. I had stacked guitar books nearby, eager to dive into music.
Over the past year, I mastered about seven chords. But then life got hectic—graduations, a wedding, work travel, and daily chores kept me busy. I achieved some goals, yet my guitar mostly gathered dust. My daughter and son-in-law enjoyed strumming it instead.
When I picked up the guitar recently, my fingers were cold. I struggled to remember the chords, and soon my left hand cramped up like a claw. My husband joked about helping, but I ran away from his suggestion. After a warm soak for my hand, I felt better and rediscovered my mittens.
Sometimes, you hit your goals, and sometimes you don’t. But there’s always a chance to try again.
This time of year, many of us set goals for nutrition, fitness, or finances. Research shows that goal-setting can indeed help us achieve what we want. A recent study from the National Institutes of Health involving nearly 37,000 participants looked at weight loss goals. They found that participants with higher goals were less likely to drop out than those who aimed for modest goals of 5-10%. Those motivated by health improvements had better results than those focused on appearance.
Psychologists have explored how our brains handle goals. While setting them is straightforward, actually achieving them can be tough. Think of goals as milestones on your journey. Do you want a new job? A healthier lifestyle?
Consider what rewards you’ll gain. Can you turn these goals into habits? Good habits simplify the process. For instance, in my childhood, seatbelt use was uncommon. Now it’s a norm—driving without one feels uncomfortable.
To help with goal-setting, try SMART goals: specific, measurable, achievable, relevant, and time-bound. Instead of saying, “I want to be healthier,” specify, “I’ll walk briskly for 15 minutes at 10 a.m. and 3 p.m. five days a week.”
Overall, health experts recommend 30 minutes of moderate activity most days. Start with one goal at a time. Write it on your fridge or set reminders on your phone.
As for me, I aim to play my guitar for 5-10 minutes right after dinner, three times a week. I hope my fingertips get tougher!
Small steps matter. Even one strum or healthy bite can move you closer to your goals. For more resources on health and nutrition, explore NDSU Extension Service.
Here’s a fun recipe to boost your nutrition:
No-bake Strawberry Almond Energy Bites
- 1 cup Medjool dates
- 1 cup sliced strawberries
- ¾ cup sliced almonds
- 1 cup rolled oats
- 1 tablespoon chia seeds or ground flaxseed
- 1 tablespoon honey
- 1 cup shredded coconut flakes
- Remove pits from dates and slice them.
- Rinse and slice strawberries.
- In a food processor, combine all ingredients except coconut flakes. Pulse until almonds are mostly broken up.
- Chill for an hour, then roll the mixture into small balls. Coat them in coconut.
- Store in the fridge.
Makes 14 bites. Each bite has about 150 calories.
I’m Julie Garden-Robinson, a food and nutrition specialist at North Dakota State University. You can find me on Twitter @jgardenrobinson. Remember, it’s all about small changes leading to big results!
Source link
Julie Garden-Robinson,Prairie Fare,Recipes,SMART goals,goal setting,goal setting around health,healthy weight loss
