Small Change, Big Move by Caroline L. Arnold
Autor: Tatiana Machado | Publicado: 2016-03-09T05:25:00-08:00

Quotes:

"The key to lasting transformation is not speed or force but nurture".&nbsp;

"A microresolution doesn't limit what you want to do, only what you commit to do".

"Continuously work one or two microresolutions at a time, and you'll enter a state of continuous self-improvement, reaching ambitious goals that you once thought unattainable".

"A microresolution operates like the magic rose geranium. Each successful resolution boosts your spirit, energy, and confidence and leads to more progress. The key is simply to make a start".

"(...) we can confuse entrenched habits with immutable identity".

"(...) if you make self-improvement a way of life, you'll be practicing the flexibility and self-invention that accounts for so much of the vibrancy of youth."

Starting:

1) What would you like to improve about your life?
- Identify a discrete change in behavior that will make a difference
- Drill that behavior with single-minded purpose until it becomes second nature

Dos:

* Be specific in laying out the action of your resolution: what, when, how.
* Frame your resolutions in affirmative language
* Limit yourself to 1 or 2 microresolutions at a time. For daily resolutions give it at least 5 weeks until they stick. For resolutions that are not as frequent, give it 8 weeks or more until they become automatic behavior.

Sleep Ideas:

* No screen time after XXXX o'clock
* Not to snack to stay awake
* Take care of dishes before going to bed
* Prepare work clothes the night before

Fitness Ideas:

* Take the stairs
* Jog in place for four minutes
* Take a longer walk on Fridays after work
* Go to the gym once a week for 15 minutes
* See a personal trainer

Diet and Nutrition:

* Reduce on something unhealthy (chocolates, sugary drinks, fried foods)
* Add something healthy (fruits, greens, etc.)
* Focus on making breakfast healthy
* Add greens at night
* Eat only half of everything
* Not eat after dinner
* Have a salad day during the week
* Have a water bottle by you at all times, refill when empty
* I will only finish eating food I am enjoying
* Savor food and drink
* Do not eat on the go - in cars, lines, while commuting
* Do not eat while watching TV
* Eat lunch away from your desk
* Start lunch on weekdays with hot soup
* Eat the first 6 bites as slowly and as small as possible
* Do not eat celebratory cake, cookies, etc.
* Do not snack while cooking
* Eat only from my own plate
* Pass on complimentary bread
* Eliminate a certain white-flour item from your diet
* Control/limit your portion size
* Never eat more than 3 French fries at a time.
* Eat open faced sandwiches
* Eat half a sandwich

Clutter Ideas:

* A place for everything and everything in its place
* Zero tolerance for briefcases, books and papers left in the living room
* Never leave a non-kitchen item on the island
* Clean up my desk as the first thing in my working day

Relationship Ideas:

* Stop apologizing when you really don't mean to
* Take friends at their word
* Do not be the first one to complain about something
* Pay attention when in the presence of loved ones - don't multitask
* Limit cell-phone time on weekend to 1 hour
* Show interest in a particular hobby of your significant other
* Be more genuine and truthful with friends and family

Spending:

* Stop buying bottled drinks
* Don't withdraw money from ATM that charges a fee
* Review expenses and statements in detail on the 15th of the month
* Research one bill that can be decreased by each quarter - internet, utilities, etc.
* Don't shop on the web at the end of the day
* Never buy anything that needs alterations
* It's ok to disappoint the salesperson

Punctuality:

* Get ready the evening before
* Don't snooze
* Wash my hair at night
* Get ready first, with single-minded purpose

Organization:

* Add a new caller to list as soon as you talk to them
* Open and discard mail right away before placing it in the proper place
* Always make the scariest call first
* Maintain a separate page in a notebook with your top 3 priorities for the next day