Another New Year

I've been mulling over the idea of a New Year Blog for a few weeks now, considering that the resolutions or SMART goals people typically set on NYE tend to fizzle out before we even hit the end of January, or at the very latest, by mid-February.  

Someone once likened resolutions to those sparklers on NYE – they're bright and thrilling initially, but they fizzle out all too soon and might even leave you a bit singed. Maybe resolutions are more about wishful thinking than actual change.  So, how can we make lasting changes or at least feel like we're striving to better ourselves? 

When I ponder big questions like this, I always aim to find a balance between the spiritual and wellness aspects alongside the scientific realm. Exploring intention-setting and emotional regulation strategies alongside scientifically proven ways becomes a key. Ultimately, I've concluded that it's about setting achievable, smaller goals while intending to feel and embody desired emotions. 

When looking at goals, for me, the Kaizen Way approach has always struck a chord. The Kaizen philosophy originated in Japan, particularly in the manufacturing sector following World War II. It was popularized by businesses like Toyota as a method to enhance productivity through continuous, incremental improvements in processes and systems. The term "Kaizen" itself combines "kai," meaning change, with "zen," signifying good or for the better, emphasizing its focus on continuous positive change. 

In physiotherapy, this approach resonates deeply.  It's akin to guiding patients through their rehabilitation journey by breaking down goals into manageable, achievable steps. By focusing on these small advancements, patients experience sustainable, injury recovery, growth and the development of lasting, positive habits. 

The Kaizen philosophy's emphasis on small, consistent steps not only aids in making steady progress but also serves as an effective tool in managing the brain's fear response particularly through the amygdala. The amygdala, a part of the brain responsible for emotions, especially fear and anxiety, can react strongly to perceived threats, including drastic changes or uncertainties.  

Furthermore, consistent progress achieved through these manageable steps helps build confidence and a positive association with change. Each small accomplishment signals to the brain that progress is being made, gradually rewiring it to perceive change as manageable and less threatening.  It also starts to rewire a habit. 

The other aspect along with small manageable goals is Intention setting. Intentions focus on how we feel and embody that feeling as if it's already a reality. For instance, shifting your mindset from "I want to be a healthier person" to "I am a healthy person" directs your choices toward aligning with the habits of someone who's already healthy. You don't cling to behaviors of someone merely aspiring to be healthier but might easily slip back into old habits by reasoning, "Well, I'm not a healthy person anyway, so indulging in this unhealthy food won't make a difference. That's just who I am." 

Intentions shape our actions, influence our decisions, and give purpose to our experiences. Ultimately, the essences of dreams or goals are rooted in how you want to feel. 

So, in conclusion of my research and ponderings for me, both intentions and goals complement each other. Intentions provide a guiding mindset and focus on the journey; goals serve as the steps or milestones you aim to achieve along that path.  

 Here's how you can apply the Kaizen way to your New Year Goals: 

• Start Small: Instead of grand, overwhelming resolutions, break down your intentions into tiny, achievable steps. For instance, if your goal is to exercise more, begin with a five-minute daily workout routine. 

• Consistency Matters: Kaizen emphasizes consistency over intensity. Rather than pushing yourself for extreme changes, focus on regular, incremental progress. Consistently sticking to a routine builds sustainable habits. 

• Embrace Iterative Progress: Allow your intentions to evolve. Kaizen encourages a mindset of continuous refinement. As you progress, reassess and tweak your intentions based on what works and what doesn't. 

• Eliminate Barriers: Identify and eliminate obstacles that hinder your progress. If time constraints hold you back from exercising, find small pockets of time in your day or streamline your schedule to accommodate your intentions. 

• Focus on Process, Not Just Outcome: While goals are important, the Kaizen way emphasizes the journey. Pay attention to the process of working toward your intentions rather than solely fixating on the end result. 

• Be Patient and Kind to Yourself: Understand that change takes time. Be patient and compassionate toward yourself when progress seems slow or when setbacks occur. Remember, the journey is ongoing.     

My Kaisen Way Goals and Intensions for 2024

• Diarise a Pilates session and a gym session each week – a non-negotiable appointment with myself- 20-30 min session only. 

• Deep breathing routine 3 mins daily 

• Inhale through the nose 3 seconds, hold for 2 seconds, exhale through the mouth 6-8 seconds. 

• Stand on one leg for 1 min each leg while cleaning teeth, for 2 mins total. 

• Do 10 sit to stands after every 20 min block of sitting 

• Every time I towel off after a shower, I use the towel to stretch my neck into rotation 3 times in each direction. 

• Stop work (usually computer work) for the day 1-hour early on most days of the week 

• Daily Gratitude Journalling – 3 things I am grateful today am or pm 

• Remember the Intention “I am a healthy person” 

• 10 second moment of Awe practice (What is Power of Awe- that's for another blog!) 

• Remember the Intention - “I move often”