{"id":426,"date":"2019-12-09T18:53:18","date_gmt":"2019-12-09T18:53:18","guid":{"rendered":"http:\/\/synergy-porto.com\/?p=426"},"modified":"2019-12-12T15:17:03","modified_gmt":"2019-12-12T15:17:03","slug":"como-cumprires-as-tuas-resolucoes-de-ano-novo","status":"publish","type":"post","link":"https:\/\/synergy-porto.com\/en\/2019\/12\/09\/como-cumprires-as-tuas-resolucoes-de-ano-novo\/","title":{"rendered":"How to keep your New Year\u2019s resolutions"},"content":{"rendered":"
\"\"<\/figure>\n\n\n\n

If you\u2019re like me, you\u2019ve already begun taking stock of this year that\u2019s coming to an end and thinking about your New Year\u2019s resolutions. <\/strong><\/p>\n\n\n\n

The end of the year is approaching in leaps and bounds and inevitably we feel as if the clock is back to zero and as if we could believe that this is it: next year we will do everything we weren\u2019t able to do yet. It is a breath of fresh air in our life, a pause for reflection and to start over.<\/strong> And when we\u2019re like this, feeling hopeful for a better future, it\u2019s easy to make promises. Everything seems possible.<\/strong> On top of that, it doesn\u2019t start counting until next year, right? Now we can still cheat.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

But I decided that this year it was going to be different.<\/strong> nstead of waiting for the first day of the year, which is inevitably postponed to the second and third or the following week, I decided to start now. After all, why wait?<\/strong> If you think about it, the new year is just a symbolic date. <\/p>\n\n\n\n

As I begin to implement my resolutions, I still have a few days until the end of the year to fine-tune my strategies, to fail and start over, to set daily and weekly targets, to ensure that these objectives are achieved as much as possible.<\/p><\/blockquote>\n\n\n\n

Therefore, I set 3 main points to improve in my life:<\/strong> food, physical activity and what I will call \u2018cultural immersion\u2019. <\/p>\n\n\n\n

There is no point in trying to make progress on more than three things at the same time,<\/strong>because it involves adding too much effort to everything we normally have to do, and we end up giving up.<\/p>\n\n\n\n

On the first point, food, I set daily and always positive goals, meaning that instead of thinking that I will not eat as many sweets or fatty foods, I established that I have to eat 2 to 3 pieces of fruit and vegetables per day, 1 to 2 dairy products, drink 2 liters of water, etc. <\/p>\n\n\n\n

This technique works because highlighting forbidden things will only make us crave them even more,<\/strong> as the forbidden fruit is always the most desired one and because, when we say \u2018I can not eat chocolate\u2019 our brain will only think about chocolate. Try not to think about a blue elephant in glasses smoking a pipe\u2026 :p Do you see it? If you put the image in your brain, that\u2019s what it will focus on. Besides, Ora tenta l\u00e1 n\u00e3o pensar num elefante azul de \u00f3culos e fumar cachimbo\u2026 :p Est\u00e1s a v\u00ea-lo?<\/em> Se p\u00f5es a imagem no teu c\u00e9rebro, \u00e9 nisso que ele se vai focar. Al\u00e9m disso, when you say no to something, your brain sits still, waiting for what to do instead, and if you don\u2019t get an alternative quickly, you\u2019re going to go the usual way, keeping your old habits. <\/strong><\/p>\n\n\n\n

By deciding on healthy foods that I have to eat in a certain amount on a daily basis, I am giving my brain an order of what to do and not the other way around. I\u2019m looking at the right things instead of spending my willpower on the wrong things.<\/strong><\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

As far as physical activity is concerned, besides picking up my 12 kg son every day I have a very sedentary life. I\u2019ve never liked exercising, but every year I notice that my body complains about inactivity. For various reasons, gyms are out of the question, but I\u2019ve had a treadmill at home, packed away and collecting dust for way too long. It\u2019s even been dismantled after we\u2019ve moved homes. I hate walking on the treadmill. However, to make that easier, I decided to combine this physical activity with a side of my third resolution \u2018cultural immersion\u2019. How am I supposed to do that? Well, part of my \u2018cultural immersion\u2019 includes reading at least one book a month. <\/p>\n\n\n\n

I\u2019ve always liked to read. During my childhood and teenage years I used to read constantly: I spent days reading, sometimes I read more than one book at the same time. Then, responsibilities increased, free time decreased and tiredness built up. Television series were much easier to consume passively, even long before Netflix existed, and reading was increasingly being put aside. My library continued to grow for a few years. Every once in a while, I\u2019d go through a book that caught my attention and end up buying it, always with the promise that I would read that one. And there they remain, still unread. <\/p>\n\n\n\n

tried e-readers, audiobooks, but little changed. I listened to a couple of books, but then, with a baby I couldn\u2019t have headphones on, because he could cry and I wouldn\u2019t hear. If I try to read or listen to an audiobook at night after putting him to bed, I\u2019m asleep within 15 minutes. Also, I read reaaally slowly: 30 pages per hour on good days, so my challenge to read 1 book per month is quite hard for me. muuuuito<\/em> devagar: 30 p\u00e1ginas por hora nos dias bons, por isso o meu desafio de ler 1 livro por m\u00eas \u00e9 bastante desafiador para mim.<\/p>\n\n\n\n

So how am I going to combine reading with exercise?<\/strong> I\u2019ll listen to between 30 and 60 minutes of an audiobook every night while I do house chores or, when they\u2019re finished, while I walk on the treadmill. This way, I don\u2019t fall asleep because I\u2019m on the move and I\u2019m doing two tasks together, which is excellent, since free time isn\u2019t something I have a lot of.<\/strong> <\/p>\n\n\n\n

As listening to an audiobook is faster than reading for me, and I can even double the speed whilst still capturing the content, in a short time I can finish a book, which gives me room for days when I do not have time to read, but still keeping my goal of reading 1 book per month.<\/p>\n\n\n\n

This tactic works, because I\u2019m combining a new habit that I want to create with the things I usually do:<\/strong>listening to an audiobook while I deal with the domestic chores in the evening and then walk a little bit on the treadmill. I take care of the housekeeping every day, so there\u2019s no way to forget about it, it\u2019s like washing your teeth before you go to sleep. Habits are easier to create and maintain when you join them with other habits.<\/strong><\/p>\n\n\n\n

\"\"
Image by Alexas_Fotos<\/a> from Pixabay<\/a><\/em><\/figcaption><\/figure>\n\n\n\n

Finally, the rest of my \u2018cultural immersion\u2019 goes through taking advantage of social and professional occasions, such as lunches, dinners, meetings, conversations, getting to knowing my city better again, which has changed frantically in recent years almost without me realizing it, because, between having a business of my own and a small child, life goes by and we don\u2019t always notice it. <\/p>\n\n\n\n

So, putting together things I already do with others I want to do. A meeting can take place at a caf\u00e9 downtown or during a walk in the city, rather than by Skype or in my meeting room. Meeting my friends may include seeing a new exhibition or going to the theater. The real challenge here is to combat inertia and laziness with the curiosity and willingness to keep up to date with new things.<\/p>\n\n\n\n

What has kept you from keeping your New Year\u2019s resolutions? Tell me everything in the comments.<\/strong><\/p>","protected":false},"excerpt":{"rendered":"

Se \u00e9s como eu, j\u00e1 come\u00e7aste a fazer o balan\u00e7o deste ano que termina e a pensar nas tuas resolu\u00e7\u00f5es de ano novo. <\/p>","protected":false},"author":1,"featured_media":427,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[67],"tags":[],"class_list":["post-426","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-habitos"],"yoast_head":"\nComo cumprires as tuas resolu\u00e7\u00f5es de ano novo - Synergy<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/synergy-porto.com\/en\/2019\/12\/09\/como-cumprires-as-tuas-resolucoes-de-ano-novo\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Como cumprires as tuas resolu\u00e7\u00f5es de ano novo - 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