It's human nature to focus on the changes we want to make to our lives (ever the self-improvers, we). Yet, we rarely stop to acknowledge the changes we've successfully completed--however big or small.  Stopping to acknowledge and reflect on our successes is essential to building new habits--positioning us to mindfully, and incrementally sculpt our lives.

To fortify your New Year's Resolutions in 2014, one of the best things you can do is reflect on the concrete changes you made in 2013 that had a positive impact on your life. It's important to be as concrete as possible. Define at least one specific activity that you added to your schedule, and one activity you deleted from your schedule in 2013 that enriched your life in some way.  It doesn't matter if the additions and deletions are large or small--it's important to be specific.  

Here's a personal example to illustrate: 

• I ADDED swimming to my schedule, last August, at the encouragement of a dear friend who loves the water.  After an activity monitor dubbed me an ?occasional athlete?, I was motivated to create a more consistent fitness routine.  I now crave the water and swim 3-5 times per week.  Benefit- Swimming is meditative, and transports me literally to a different state (water vs. air).  Working out makes me feel good about myself, which gives me confidence as I tackle the challenges of work each day. A stronger, leaner body and more energy are wonderful bonuses.

   

• I DELETED watching daytime talk shows before bed.  They were actually work related research?and I realized it wasn?t true relaxation. My sleep had become fitful and I was waking up exhausted?which motivated me to look for a better bedtime routine.  Benefit--I've found far more effective ways to unwind and relax at night (reading, music, conversations with friends and family), and I sleep longer, deeper and am far more rested in the morning.                       

Changing habits and behaviors isn't easy.  We can get better at it if we become students of our own process. Think back to the schedule changes you made in 2014. Identify what the  specific change was, what triggered the change (meaning what finally motivated you to take decisive action), and the benefits you experienced from making that change. 

By recognizing the positive impact, new behaviors become self-reinforcing, and before long, we have integrated a new habit deep into our consciousness. If we skip the mindfulness and reflection, we cheat ourselves out of the self-knowledge, sense of accomplishment, and confidence that comes from knowing we are capable of change.  And without that acknowledgement, it's easy to slip back into old habits or to feel defeated--not because you didn't do something significant, but because you forgot you did.

Examining how we spend our time is a core part of a dynamic, ever-evolving and improving life. Before you throw in the towel on resolutions for this year, look back to your micro shifts of 2013--there is no better preparation for proving the cynics wrong, and succeeding with your resolutions in 2014.

I wish you every success in 2014,