Category: Health and Wellness

When I tell people I’m an Agile coach, most people look skeptical – or at least confused. (I can be quite awkward in athletic endeavors.) The “Agile” adjective, in this case, refers to a philosophy and project management system that helps teams with productivity in the midst of change and uncertainty.

Without going into a big lecture answering the question “What is Agile?” (you’re welcome), I’ll just highlight a few of the concepts which might help you with your New Year’s goals during these very uncertain times.

And let’s face it, we are always facing changes and uncertainty, so you’ll probably find this is a better way to work with New Year’s Resolutions every year!

Break Your Goals into Iterations

One BIG problem with New Year’s resolutions is that a year is way too long to commit to a detailed goal.  Too many things might derail your plan. One of the keys to handling uncertainty is to execute in short iterations. You might have fuzzy high-level plans, but your detailed plan should only be for the short-term. Then you can learn and adjust as you go along if and when you run into something unexpected.

Instead of trying to lose 50 pounds in a year, maybe your high-level goal could be to develop better lifestyle habits. Your short-term goal might be to take action designed to lose some weight in the next week. It’s a lot easier to stay motivated if you think in small iterations. Big goals can seem overwhelming, but often taking that first step is just what’s needed to get motivated.  Then you can check at the end of the week to see if you lost weight and how much.

Make your specific and detailed plan just for your iteration, in this case, one week. Plan out the healthy meals you’ll make for yourself and what exercise you’ll do. Or, perhaps you’ll keep it simple by simply cutting out desserts. However, plan your details only for one week. Think of it as an experiment.

Reflect, Celebrate, Adapt

One of the most important parts of the Agile frameworks is to consistently reflect, learn, and improve.  At the end of our iteration, we would take the time to measure to see if our short-term goal to lose some weight is being accomplished with the actions we’re taking.

Whether or not the goal of losing weight was achieved, what was learned? If you lost more than expected, how did it feel? How was your energy? If you didn’t lose any weight, what will you do differently next week? 

Regardless of whether or not you lost weight, celebrate your complete week and what you learned in some way with a creative ceremony or ritual. Maybe share a new healthy recipe or go for a hike.  Plan your meals and activities for the next week, taking into account what you learned.  Personally, I’m incorporating a Self-Spa Sunday ritual, ending my week with a luxurious bubble-bath while I reflect on the ups and downs of the past week and anticipate my future week.

When the Unexpected Happens

Let’s say you have an unexpected injury and you can’t execute the short-term exercise plan you had in mind.  Go back to the original purpose of your goal.  You want to develop healthy life-style habits. Are there forms of exercise you can do, in spite of the injury? Can you adjust your meal plan for the next week to take into account the changes? Maybe your plan for the following week is to focus on PT or sleep to improve your overall health rather than trying to lose weight. Be flexible and adjust your short-term plans to take into account any changes, but keep your long-term end goals in mind. 

I’ve used healthy habits and weight-loss as an example here, but you can use these techniques for any goal. Split big goals into smaller ones, and have fun while you learn, improve, grow and celebrate along the way.

Want to Celebrate Monthly?

I’ll be hosting monthly “New Month’s Eve” virtual celebrations so that people can share progress on their goals or share a positive thing about the current month and plan for the following month. Join the Carpe Diem Connections Facebook Group to find out more.

I just LOVE, LOVE, LOVE the new year. I know, I know… it’s just like any other day and we shouldn’t “wait” to start improving ourselves, but I just get so much MoJo on January 1rst! And, honestly, I let my normally disciplined-self slack a bit in the last two weeks of the year. You know the drill… over-eat, over-drink, and generally slack on all my “goals”.. with the knowledge I’ll be super-motivated in the New Year to get back to my healthy habits!

One of those healthy habits that I’ve developed in the past couple of years is walking regularly, often while listening to inspiring podcasts. One of those podcasts is Optimal Living Daily where it was announced that 15 lucky people would receive a free OLD workbook for talking about self-care practices that have worked. I’m supposed to respond via Vibely, which is a fun app that offers challenges to the community, but.. this would be too long to type in an app! I’ll just send a link!

I’ve figured out that living a meaningful life is not just about where we physically go or what we do, but what is occupying our minds. We only have a finite number of days on this earth and I want to spend those days wisely by making intentional decisions about how I’m spending my time and who I’m spending it with. When I’m alone, my brain is still thinking and I want those to be POSITIVE thoughts!

By listening to Podcasts about positive life-style habits (such as Optimal Living Daily) and participating in various positive communities (such as those offered at Vibely) I’m regularly feeding my mind with positive ideas! I subscribe to positive newsletters, have taken 4 different really interesting courses about the Science of Happiness, have great self-help apps on my phone, and regularly interact with people who feed my soul.

Vibely, also, is fun, for people like me who love prompts and challenges! There’s an OLD (as in Optimal Living Daily.. not “senior”) community that you can find on Vibely and participating is just a really fun way to virtually meet like-minded people and follow through on your goals! My only feedback for this is that I wish there were a version for my laptop. I much prefer communicating with a full-size keyboard rather than the tiny keyboard on my (very small) phone.

All of this has changed my overall mindset to one which is much happier. Though I’ve heard it’s natural for our brains to first see the negative in the events of our day, these practices have helped me train my brain to naturally see the positive in each event… even things that in the past would have made me feel upset, I view as a challenge to find the positive. When I get criticism, it doesn’t feel good, but I now am much more able to be grateful rather than defensive about the feedback.

By the way, this isn’t the first time I’ve given a shout-out to the Optimal Living Daily podcast! It was also the spark that I needed to start my own podcast, Carpe Diem Connections!

What positive self-care habits do you have?