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Science-based Strategies to Succeed With New Year’s Resolutions

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by Jelena Kecmanovic for The Conversation

It’s that time of year when people make their New Year’s resolutions – indeed, 93% of people set them, according to the American Psychological Association. The most common resolutions are related to losing weight, eating healthier, exercising regularly and saving money.

However, research shows that 45% of people fail to keep their resolutions by February, and only 19% keep them for two years. Lack of willpower or self-control is the top cited reason for not following through.

How can you increase your willpower and fulfill your New Year’s promise to yourself? These seven strategies are based on behavioral science and my clinical work with hundreds of people trying to achieve their long-term goals.

1. Clarify and honor your values

Ask yourself why this goal matters to you. Do you want to lose weight because you value getting in shape to return to a favorite pastime of hiking, or because of societal expectations and pressures? People who are guided by their authentic values are better at achieving their goals. They also don’t run out of willpower, because they perceive it as a limitless resource. Figure out what makes you tick, and choose goals consistent with those values.

2. Frame goals and your life in positive terms

Focus on what you want to accomplish, not what you don’t. Instead of planning not to drink alcohol on workdays during the new year, commit to drinking your favorite sparkling water with Sunday to Thursday evening meals. Struggling to suppress thoughts takes a lot of energy, and they have a way of returning to your mind with a vengeance.

It also helps to reflect on the aspects of yourself and your life that you are already happy with. Although you might fear that this will spur complacency and inaction, studies show that gratitude and other positive emotions lead to better self-control in the long run.

3. Change your environment to make it easier

Research suggests that people with high willpower are exceptionally good at arranging their environment to avoid temptations. So, banish all credit cards from your wallet if your goal is to save money. And don’t keep a bowl of M&M’s at your work desk if you intend to eat healthy.

Surround yourself with people who share your goals. Luis Quintero/unsplash, CC BY

If your coworkers regularly bring sweets to work, ask them to help you with your goals (they might get inspired to join in!) and bring cookies only for special occasions. Supportive friends and family can dramatically increase your chances of achieving your resolutions. Joining a group whose members practice behaviors you’d like to adopt is another great way to bolster your willpower, because having role models improves self-control.

4. Be prepared with ‘if-then’ strategies

Even the best resolution falls apart when your busy schedule and exhaustion take over. Formulate a series of plans for what to do when obstacles present themselves. These “if-then” plans are shown to improve self-control and goal attainment.

Each time you wake up in the middle of the night craving candies or chips, you can plan instead to read a guilty-pleasure magazine, or log into your online community of healthy eaters for inspiration, or eat an apple slowly and mindfully, savoring each bit. When you’re tired and about to skip that gym class you signed up for, call your supportive sister who is on standby. Anticipate as many situations as possible and make specific plans, vividly imagining the situations and what you will do in the moment.

5. Use a gradual approach

When you embark on a new goal, start small and build on early successes. Use one less spoonful of sugar in your coffee. Eventually, you might be able to forgo any sweeteners at all. If resisting that muffin initially proves to be too hard, try waiting 10 minutes. By the end of it, your urge will likely subside.

You might be surprised to realize that change in one domain of life – like abstaining from sweet processed foods – tends to spread to other areas. You might find you are able to bike longer distances, or moderate your caffeine intake more easily.

If it feels like the payoffs are in the distant future, you can plan a small gift for yourself along the way. shurkin_son/Shutterstock.com

6. Imagine rewards and then enjoy them

Picture the feeling of endorphins circulating through your body after a run, or the sun on your skin as you approach a mountain summit. Pay attention to all your senses: smell, sight, hearing, touch and taste. Visualizing rewards improves your chances of engaging in the activity that results in them.

If it’s hard to imagine or experience these rewards in the beginning, decide on small, meaningful gifts you can give yourself until the positive effects of the new behaviors kick in. For example, imagine yourself taking a half-day off work each month after you pay down your credit card debt: visualize exactly what you would do and how you would feel. And then do it.

7. Be kind to yourself, even during setbacks

Most people believe the way to increase willpower is to “whip oneself into shape,” because being kind to oneself is indulgent and lacks self discipline. But the exact opposite is true – people who harshly blame themselves for even small willpower failures tend to do worse in accomplishing their goals in the long run.

Try self-compassion instead. Cut yourself some slack and remember that being human means being imperfect. When you fall for that doughnut, don’t despair, and don’t throw in the towel. Treat yourself with care and understanding and then recommit to your goal the following day.

Remember, you aren’t likely to achieve your New Year’s resolutions by being self-critical and hard on yourself. Instead, boost your willpower through a series of small and strategic steps that will help you succeed.

Jelena Kecmanovic is an Adjunct Professor of Psychology at Georgetown University.

The Conversation publishes knowledge-based journalism that is responsible, ethical and supported by evidence from academics and researchers in order to inform public debate with facts, clarity and insight into society’s biggest problems.

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Health

County Hospitals Receive 300 iPads for Patients to See Family

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LOS ANGELES – 300 iPads have been donated to Los Angeles County hospitals to facilitate patient-family communication during the COVID-19 pandemic. The gift is through a partnership with the Annenberg Foundation, Brilliant Corners, and the Los Angeles County Center for Strategic Partnerships.

“The engagement of loved ones during hospitalization has been shown to improve clinical outcomes,” said DHS Director, Dr. Christina Ghaly. “Clinical staff identified a role for virtual visiting through technology in order to facilitate this family involvement. The generous donations by the Annenberg Foundation and MobileDemand will help support this critical element of our patients’ care.” 

Due to the COVID-19 pandemic, patient visitation by family and loved ones is limited at facilities in order to prevent exposure and the spread of disease. While there are some exceptions, such as the birth of a child or death of a patient, visitation is not permitted for the vast majority of patients and not allowed at all for COVID-19 patients. 

The donation provides 300 iPads to ensure patients and their families are able to connect, despite restrictions in access to the hospital. A second donation, by MobileDemand, provides rugged, protective healthcare iPad cases to protect against damage and loss. The rugged case also has an adjustable easel attached, providing effortless viewing for patients who are too weak to hold a tablet. Additionally, it frees health care staff from having to hold the device for patients.

“This is a wonderful example of how philanthropic organizations, nonprofits, government, and businesses can collaborate and meet an immediate need in our community,” said Wallis Annenberg, Chairman, President and CEO of the Annenberg Foundation. “Being able to offer an opportunity for comfort and connection to those suffering and to alleviate some of the stress from our frontline caregivers is of utmost importance.”

While social distancing has been successful in flattening the curve of the COVID-19 surge in Los Angeles County, it is anticipated that it will continue for several months. With this gift, physicians and nurses will be able to place an iPad in the room of COVID and other critically-ill patients for the duration of the admission and reduce potential exposure and use of personal protective equipment going in and out of the room. Having a stationary iPad helps relieve medical staff who would otherwise have to hold the phone for a patient or search for the person’s personal phone. It also will allow patients who do not have a personal mobile device to communicate and “visit” with their family.

The Los Angeles County Department of Health Services (DHS) is the second largest municipal health system in the nation. Through its integrated system of 26 health centers and four hospitals – LAC+USC Medical Center, Harbor-UCLA Medical Center, Olive View-UCLA Medical Center, and Rancho Los Amigos National Rehabilitation Center – and expanded network of community partner clinics, DHS annually provides direct care for 600,000 unique patients, employs over 22,000 staff, and has an annual budget of over $6 billion.

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Processions to Cedars Will Salute Healthcare Workers on National Nurses Day

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The coronavirus (COVID-19) outbreak is putting a strain on essential workers such as first responders and healthcare workers who are on the frontlines in the effort to care for coronavirus patients so the City of West Hollywood is setting out to recognize them in a special way on May 6.

National Nurses Day is a day of recognition to celebrate and honor the contributions that nurses have made and continue to make in our communities and throughout the nation. National Nurses Day is celebrated annually on May 6, which marks the beginning of National Nurses Week, a week-long celebration to raise awareness of the value of nursing and educate the public on the role nurses play in meeting the healthcare needs of Americans. National Nurses Week concludes on May 12, the birthday of Florence Nightingale, or as she was more commonly known, “The Lady of the Lamp” and founder of modern nursing.

The West Hollywood Sheriff’s Station of the Los Angeles County Sheriff’s Department is coordinating two motorcades to honor healthcare workers on Wednesday, May 6, 2020, which is nationally recognized as National Nurses Day. The processions will begin at 9:45 a.m. and at 7:15 p.m. on Santa Monica Boulevard at La Cienega Boulevard and the motorcades will head west and then travel southbound on N. San Vicente Boulevard passing multiple medical center locations in West Hollywood en route to a destination outside the emergency room entrance of Cedars-Sinai Medical Center on Gracie Allen Drive. First responders will briefly stop, exit their vehicles and applaud healthcare workers while wearing face coverings and practicing appropriate social distancing.

“Our nurses and healthcare workers are nothing short of heroes,” said City of West Hollywood Mayor Pro Tempore Lindsey P. Horvath. “The coronavirus pandemic has reminded us just how critical their work is to our everyday health and safety. This National Nurses Day means so much more to all of us — the City of West Hollywood and our LA County Sheriff’s West Hollywood Station and LA County Fire Stations; the City of Beverly Hills and Beverly Hills Police and Fire; the City of Los Angeles and LAPD and LAFD; the California Highway Patrol, and more — and we will honor these heroes in a special way for the care that they provide, which often goes unseen and unrecognized, in carrying us through this crisis.”

“As the worldwide response to the novel coronavirus (COVID-19) continues, the critical importance of nurses in our society has been brought sharply into focus,” said City of West Hollywood Councilmember John Heilman. “More often than not, when a coronavirus patient ends up in a hospital, it is the nurses at the frontlines who are responsible for their care and treatment, putting themselves at risk in the process. We can’t say ‘thank you’ strongly enough.”

The City of West Hollywood encourages residents and community members to participate during this day of celebration while still adhering to LA County Safer At Home Orders and social distancing requirements. Suggested forms of participation include amplifying posts on social media channels, making yard or window signs and banners, participating in a coordinated daily applause or shout out for nurses and healthcare workers, and donating to organizations that are addressing the emerging needs of nurses and healthcare workers during the coronavirus (COVID-19) health pandemic.

According to the American Nursing Association, nursing is the nation’s largest healthcare profession, with more than four million registered nurses in the United States. Registered nurses comprise one of the largest segments of the U.S. workforce and are the primary providers of hospital patient care, delivering most of the nation’s long-term care. In nursing, where workers are on the front lines of patient interactions, women make up more than 85 percent of the workforce. This year, with the onset of coronavirus, nurses have stepped up and shown the incredible impact they have on our healthcare system. It is more important than ever that we recognize National Nurses Day and celebrate the significance of nurses every day.

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Health

Texas & California Wet Markets Show Full Extent of Vile Conditions

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Texas & California Wet Markets Show Full Extent of Vile Conditions

(TMZ) — It’s becoming more clear by the day that wet markets are NOT just a China problem — it’s an American problem too … just take a look at these latest clips from Texas and California.

TMZ has gotten a hold of even more graphic videos of two different live animal shops in TX and CA — where people pick out the animal, have it slaughtered on the spot and then sold to them right then and there — and you see the mixed-in livestock runs the gamut.

There are pigs in pens, goats and sheep hoarded together … and, of course, as we’ve seen in New York and elsewhere — chicken and rabbits cooped up in cages — all in the same area within earshot of each other, and all getting butchered.

Ya got pigs hanging from hooks out in the open, chicken beaks, feathers and guts all over the floor and in an exposed trash can — this while customers (including kids) come in and browse the freezer for whatever cuts of meat they want. It’s downright dirty and gross.

As we’ve been told by the experts, these one-stop-shop slaughterhouses/storefronts can be breeding grounds for disease — including new viruses, like COVID-19, which supposedly got started at a wet market in China.

We already know of lawmakers in Cali and New York working to get these things shut down, but it’s pretty apparent there needs to be federal legislation rolled out to address this. Can’t call the kettle black when we’re swimming in the freakin’ pot.

Tune in to TMZ on TV weekdays Monday through Friday (check syndicated/local listings)

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