Setting and Keeping Your Intentions in 2008 by Sunny Massad, Ph.D.

It’s a new year; a perfect opportunity to begin again. Some of us will get a slow start, some of us will sprint our way into it, but all of us will hope we manage to stay focused and balanced this year. The key is to make little changes that will make a big difference in your day-to-day routine. To help you get started, here are four intentions that can help get or keep you on track.

1. Cut Yourself Some Slack. When your best friends falter, you encourage them, you don’t beat them up. Learn to cultivate the same compassion for yourself! The number one reason for self sabotage is perfectionism. If you can’t do something perfectly, do it imperfectly. If you have a bad day, a bad week, or even a bad month, acknowledge that you are off track and recommit to getting back ON track!

2. Coach Yourself. If you have a judge in your head who criticizes you for being indulgent, lazy or distracted from your true intentions, speak to that voice as though it were a nagging spouse: “Thanks for sharing, but you are wrong. I’m not lazy. I’m afraid of failing.” Then practice speaking to yourself more kindly by focusing on what you can do, one step at a time, to insure your success. Every time you catch yourself judging your own behavior, take a deep breath, apologize, and appreciate all that you have been doing right so you can then encourage yourself to keep on track.

3. Move Your Body. Moving every day is an essential aspect of keeping your energy high and your spirit soaring. If you can't bear the thought of hopping on the treadmill, take an invigorating walk on the beach or in the park, take a swim, jump on a mini trampoline while watching television, or turn on some music and dance! If you're crunched for time, break up your walking into ten to fifteen minutes before work, during lunch, while shopping or going to and from your car. Walk up escalators and stairs. There are plenty of opportunities to exercise and your body will reward you for your efforts!

4. Practice Self Kindness. You would take the dog out for a walk every day and insure that he had good food to eat. And if your friend were sick, you’d recommend they go to bed and cozy in until it passes. Practice doing at least that much for yourself! When you begin to take care of yourself at least as well as you take care of a dog or a best friend, you will feel whole and self contained.