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How to Do That Thing You’re Dreading


There’s something hanging over your head right now.

Something you’ve put off because it just seems annoying, boring, frustrating, or impossible.

My six-month checkup at the cancer hospital is one of those things that I don’t look forward to, for sure. 

But this is my method for taking those things I dread and making them MUCH easier to get done. If I can’t just Mel Robbins 5,4,3,2,1 my way into doing something, I fall back on this technique. 

Give it a shot yourself and see if it works!

Confession: I’ve Already Broken My Resolution

I ate macaroni and cheese last night.

 

Now, I didn’t specifically make a New Year’s Resolution to only eat green things that grow in the ground (after 39 years on this planet, I know myself better than that!) But I’ve been wanting to make up for scarfing all of my Mother-in-Law’s Christmas cookies, so I’ve been trying to “be good” for the past two weeks.

 

Whoops.

 

Like me, you probably know what it feels like to let a resolution slip by the wayside. Or fail at a goal. A huge majority of resolutions fail.

 

But this isn’t going to be one of those articles about how to be in the 8-or-whatever-% of people who keep their resolutions and stay strong. Just google that stuff if that’s what you’re into – there’s plenty out there about that. This is about how to keep moving forward if you’re one of the mere humans, like most of us, who have already gotten off track and wonder what to do next.

 

Like It Never Happened

You’ve probably heard, like I have, that when you slip up on a goal or make a mistake, you should forgive yourself and just get back at it the next day. That’s kiiiiiiiinda right. You shouldn’t beat yourself up, but you also shouldn’t make some big deal out of needing to forgive yourself. By putting too much focus on forgiving yourself, you could actually slip into “ruminating” and negative self talk, which is a self-defeating behavior. Instead, Charles Duhigg, the author of The Power of Habit, suggests that you just let it go and pretend it never happened. Just erase that day or that slipup, and proceed forward!

 

Just Stop

Sometimes when a resolution is hard to keep, or a goal seems impossible to hit, that means it isn’t the right resolution. Maybe you set an unrealistic goal, or maybe you just don’t have the structure in place to do what you said you wanted to do. I really like this article about “key dependencies” and how they can sometimes get in the way of our goals. And I don’t think dependencies have to be other people, either! For example, do you have a resolution to work out every day, but you are ALSO a person who wants to spend time with his kids? And volunteer in the community? And cook a home cooked meal every night? AND read a book a week? You might have resolutions that naturally conflict with other goals and resolutions. We assume that if we slip on a resolution, it’s a failure in our willpower. But that’s not always true! Sometimes our goals just bump up against the wall of reality. So just stop, and reevaluate if there’s an external obstacle to your goal that you didn’t realize.

 

Resolution 2.0

Repeat after me: you are NOT a loser if you give up on a goal that isn’t working, revise it, and try again later. That’s literally called LIFE! Whether it happens in January or July, we’re all always setting out to accomplish something, gathering information, and adjusting course accordingly. So if you’ve already discovered that you and your resolution can’t be long-term BFFs, then let it go. In fact, the sooner you let it go, the sooner you can brush it off and move on to evaluating and selecting a better goal. Cut your losses now, because the more you beat yourself up, the longer you keep up the “I’m lazy, I have no willpower, I can’t do it…” self-talk, the more you’re doing damage to the part of your thinking called “self-efficacy.” Stop wasting time, and start getting prepared for the 2nd(or 3rd, or 4th… no judgement here!) version of your resolution.

 

I wish I could give up on the idea of resolutions all together, but even when I don’t CALL them that, there’s something about a fresh year that makes me want to set fresh goals. I’ll always have a plan for my new year, but if I don’t cross everything off the list, oh well. It’s still gonna be a great year.

Caught on Video: My Favorite Moment of 2018

Here’s a personal look at my favorite moment of this past year!

The reason I loved this moment SO MUCH is because I had planned this surprised for months, which triggers a psychological mechanism called “savoring.” When we anticipate an exciting time, it helps us feel enjoyment even before the event happens, giving us double the good feelings!

As you head into the new year, look for ways you can savor and enjoy the things you have planned for 2019. The more you savor, the happier you’ll be.

 

How to Handle Your Kid’s Post-Christmas Meltdown

For many parents, the thought of seeing your kids’ faces light up on Christmas morning has been keeping you going for the past several busy weeks. But now Christmas is over, the gifts are unwrapped, and for many families, the trouble is just beginning.

 

If your family is starting a post-holiday meltdown, and you’re counting down the days until school is back, don’t worry! Here are some ways to combat the most common after-Christmas behaviors in kids.

 

Being Wild

For younger children, the threat of Santa watching can encourage good behavior for several weeks leading up to the big day. But once that red-suited incentive is removed, there’s QUITE a lot of pressure built up in your little ones, just waiting to explode! Instead of being frustrated at what feels like an about-face in their behaviors now that Santa isn’t watching, give them physical outlets to get their sillies out now that the day has passed (yes, even if it’s cold outside!). It’s practically a biological certainty that there’s going to be a rebound effect after prolonged effort to be good, so don’t get caught off guard, and be prepared to intervene with lots of active games to channel the wildness.

 

Being Lazy

On the opposite end of the spectrum, some kids get ridiculously lazy after Christmas has passed. This can happen for one of two reasons: First, many humans (of all ages) experience a health dip after big events. Don’t you remember those days when you managed to power through college finals but then get the flu break? Our bodies sometimes just give out on us once it’s “safe.” The second thing that could be happening is a bit of situational depression, where your child may be experiencing a “let-down” now that Christmas is over. If your kid is channeling a sloth, it’s best not to take it too personally. Chores have to get done and showers must be taken, but what’s wrong with a little rest time (other than how jealous it makes you!) Just keep an eye to make sure that seasonal or situational depression doesn’t linger any longer than that.

 

Being Sassy

Cookies aren’t the only thing left over after Christmas. You may find that the holidays have left behind a seriously smart mouth on one or more of your kiddos. Older children may not have been behaving nicely because of the threat of Santa, but they likely DID feel the pressure to get along and be sweet, because “that’s what Christmas is all about.” Kids see and internalize that societal pressure for family harmony at the holidays. Once Christmas is over, then, there can be a rebound effect. You don’t have to accept rude treatment ANY time of the year, so ignore the proximity to the holidays and just address the behaviors the way you would any other time of year, without adding in any extra “but it’s Christmastime” guilt. Kids who internalize that everyone has to get along at Christmas just because can grow up into adults who make themselves crazy at the holidays trying to make everything perfect.

 

Christmas can be an amazing time to look at the world through the eyes of a child. But December 26th can be meltdown city, so be prepared in advance with strategies to head off these common post-Christmas behaviors.

How to Survive Holiday Stress

It’s the Christmas home stretch!

… sooooo… you’re probably feeling major stress to get everything done.

If you’d rather be feeling the holiday spirit than feeling so much stress, I have 3 really simple tips you can try, that will keep holiday stress at a minumum.

The first thing you can do is be more realistic!

Try these 3 steps over the next few days and see how much better you’ll be at keeping the holiday hoopla in perspective.

How to Handle Grief During the Holiday Season

The holiday season is SUPPOSED to be full of cheer.

But if you’re grieving a death, a loss, or a major change, you may not feel “up” for the falalala hoopla.

There are two strategies that have been shown to be very successful at navigating grief during this time of year, and using one or both can help you cope when everyone else around you is in the holiday spirit.

The Parable of The Whipped Cream

I had this realization about Thanksgiving, and it’s kind of a metaphor for SO MUCH!

Have you ever had one of those times where you just have to push and get through, in order to get to the reward at the end? Well, that’s what I’m talking about! (for me, it’s kind of like how I feel about the Thanksgiving meal).

How to Feel Motivated By Doing ANYTHING

What do you do when you don’t feel motivated to do something?

 

It’s election day, and some people feel like their vote doesn’t matter. That reminds me of the story of the psychologists who did an experiment with three sets of dogs, and learned a lot about “learned helplessness.”

 

If you’re having trouble with your mindset and not feeling motivated, here’s why doing something, ANYTHING, is good for your mental health.

You Don’t Have to be Hopeless. Here’s What Helps When the World Feels Horrible.

In the wake of another mass shooting, I’ve been finding myself struggling with writing a blog post. Events like this don’t make it very easy to feel resilient, positive, or hopeful. I want to say the perfect thing, but there is no perfect thing.

 

So without any perfect words, I realized that what I could share is what I know about the science of coping during difficult times, in the hopes that perhaps it’ll make you think of something you can do to feel less vulnerable, frustrated, or angry about things going on in the world or in your own little corner of it.

 

There are two types of coping strategies. Most of us only rely on one, whichever one comes more naturally to us. And heck – one is better than none! But that gets us only about half as far as we need to go. I learned about these strategies when researching my second book, The Successful Struggle, and now I’m better about reminding myself to use both.

 

The two types of strategies are Problem-Focused Coping and Emotion-Focused Coping.

 

Problem-Focused Coping

 

This week, feeling like there was a whole lot of intolerance in the world, I set out to take some action. The first thing I did was early vote in the midterm elections. That’s a very concrete action that obviously isn’t usually available to us, but it just so happened to be good timing. I’m also working on a volunteer project called KICS through the Junior League of Austin, where we’re delivering athletic sneakers to children in need. Studies show that well-fitting, seasonally appropriate shoes help kids stay not only healthy and active, but also improve self-esteem and even school attendance.

 

When we went to deliver the shoes to the first KICS school, the kids were saying things like “this is so awesome! I’ve never had a new pair of shoes before!” and “my last shoes broke and I had to hold them together with tape. How did you know I really needed these?” When you watch a child jump up and down and yell with joy over something as simple as their first brand-new pair of sneakers, those feelings of powerlessness over the world’s problems start to seem smaller.

 

Emotion-Focused Coping

 

The other kind of coping deals with addressing your emotions. When I looked at the research, some psychologists expected that Problem-Focused Coping would be more successful at helping people feel better because it addressed the root cause. But Emotion-Focused Coping turned out to be equally important. We need more than just action items to accomplish in our lives – we need hope. For me, a perfect example is a baby announcement that I just got that’s sitting on my kitchen island. I met this baby boy’s parents almost 10 years ago, when they came to volunteer at the little nonprofit that I had started. Thinking about these single young adults, giving generously of their time all those years ago, and now they’re a family, makes me proud and happy.

 

And that’s not the only family making me happy this week… I also helped some friends find a puppy to adopt! (If you’re even thinking about adopting a pet, don’t mention it to me because I will find you a new family member – it’s like my super power.) In fact, my friend Terri is doing amazing things in this world supporting the leaders of movements (check out her website!), so helping her bring a little joy into her life, when she brings joy to so many other people, is extra-fulfilling. Time spent with friends and loved ones in your life is a great Emotion-Focused Coping strategy.

 

Using strong coping strategies – even when you use them in tandem – won’t make the stressors of the world go away. But when you arm yourself with smart strategies, you’ll be better able to push forward without feeling defeated by how small you feel in the face of the things that challenge you.

 

The REAL Reason You Should Volunteer Before the Year is Over (Hint: It Helps YOU!)

If Thanksgiving and the upcoming holidays have you thinking about doing some end-of-the-year volunteering, here’s something you might want to know: Giving back is good for your mental well-being, but NOT necessarily for the reasons you might expect!

Here’s what to know before you get out there and start helping other people…