My List of NEW YEARS RESOLUTIONS for 2020
Hello! It’s a joy to be sitting here in the next decade with a cup of black coffee and my shoes off (both mental triggers to embrace a state of relaxation). Today, we’ll pivot from the typical interview to examine the self….or I should say the examination of myself and the setting of intents. After three months of testing, reflecting, and pivoting, I have officially developed my list of intents for 2020 (AKA resolutions, goals, etc). This list will provide the anchors to being my best self. Why test for three months? I wanted to hit the ground running in the new decade, and the only way to do that was to be sure that my intentions were reasonable and realistic. Honestly, I take this annual list seriously. It’s available in my closet for an unconscious glimpse every morning of the year. Who has a list of 21 resolutions or intents? I do. Last year’s list was ambitious, and this year is no different. I successfully achieved many of my intents from last year, including “Stop texting while driving,” and failed to meet my expectations of others. I aim high, though, and don’t mind falling short (30% down the path is still 30% further away from the starting line). That said, I’ve added those failures to my new list (with some adaptations). Truly, my annual list appeals to the efficiency geek. The person inside of me that loves systems. If you are of the same breed or are looking for inspiration, get ready to dig in.
NEW YEAR’S RESOLUTION: TRUST MY INSTINCT MORE OFTEN.
Personal Trainer Plan: It has taken ten years to add this intent to my list. After observing myself, exploring my past decision-making process, integrating a new decision-making process, testing my new decision-making process, examining my past coping behaviors, integrating new coping behaviors, testing my new coping behaviors, identifying my biases and blindspots, understanding how my past experiences, current perspectives, and physical well-being affect my emotional state, reinforcing unbiased evaluations and perspectives, and identifying the influence of the environment on my perspectives and behaviors, I’m officially ready to trust my instincts. You could see why it took a decade! I don’t think I could trust my instinct with great confidence without this level of examination. Otherwise, I would be susceptible to more errors, biases, or blind spots.
So, how do I trust my instincts more often? Assessing the situation….which sounds counter-intuitive. While this is my intent, I don’t plan to jump without looking. If given the proper amount of time, I will thoroughly examine the conditions of the moment environment, the risks, the consequences, and the possible paths. After careful consideration, I will make a decision….even if I’m only 75% certain. Suppose the decision is more significant (e.g., buying a house or making a pivotal business decision). In that case, I will recognize my instinctual response and sit with it for 24 hours or continue my research. I’m often indecisive because I don’t have enough information in front of me. I will honor that as often I could.
In the case I need to decide within 20 seconds, though, I will amass the consequences of two options and then move forward. Luckily, I’m not in a familiar position with pressure to decide quicker than this.NEW YEAR’S RESOLUTION: GIVE PEOPLE MY FULL ATTENTION WHEN SPEAKING TO THEM.
Personal Trainer Plan: Although I don’t waver on my attention when meeting with colleagues or clients, I find myself too often multitasking with my phone while speaking to friends and family. I’m guilty. I once sold this behavior to myself as effectively multitasking. I now realize that I was simply rude. I believe interaction is the root of all being, and I have allowed a poor habit to diminish the quality of my interactions. A genuine, meaningful interaction requires my undivided attention, reflection, empathy, and sympathy. Achieving such a level with my nose in a phone is difficult. How will I keep myself in check with my phone? Wait until I can step away for a moment, ask the person if I could excuse myself, and remove the two biggest reasons I jump on my phone: Gmail and Facebook. I must access my Gmail and Facebook on my laptop at designated times instead. I can still meet my personal and professional needs within these two programs without my phone….I need to be more efficient.
NEW YEAR’S RESOLUTION: I WILL SLEEP 7.5 HOURS PER NIGHT.
Personal Trainer Plan: Of all the health and fitness tips I recommend, nothing is more valuable than a whole night’s rest. Based on a study of my physical self, I’ve determined that 7.5 hours is ideal for proper recovery. I feel ready to take on the world on those days, and my creativity flows like a manageable stream. Although the number of hours of sleep will be a priority, I will also be sure that my bedtime falls within a 60-minute range for consistency and physical predictability (think hormonal release). I have carried this goal over from 2019 with the hopes of ACTUALLY being more consistent. I will achieve this intent by cutting off everything by 10:40 pm if I must wake at 6:50 am or start my bedtime routine earlier.
NEW YEAR’S RESOLUTION: IN A DEBATE OF ANY SORT, I WILL FIRST THINK, “WHAT ARE MY BLINDSPOTS HERE?” AND THEN SAY, WITH REASONABLE CERTAINTY, "I UNDERSTAND," BEFORE I SAY ANY ONE OF THE FOLLOWING THINGS: "I AGREE," "I DISAGREE," OR "I SUSPEND JUDGMENT."
Personal Trainer Plan: I want to challenge what I understand during a conversation. Instead of offering an opinion, I will confirm the other person’s point vocally and then express a judgment (in a good sense) based on the facts. I will also try to identify my biases and blindspots and express those explicitly. And, yes, I will accept the luck you wish me. I'm armed and ready to take on this approach, but I must make it a habit. I plan to add this resolution to my day-to-day calendar as a reminder. I have carried this goal over from 2019 with the hopes of ACTUALLY being more consistent. I will achieve this intent by placing a reminder post-it note in numerous places.
NEW YEAR’S RESOLUTION: I WILL INVITE MY INFANT SON, PRESTON, TO HELP ME WITH ANY TASK I’M COMPLETING IN FRONT OF HIM.
Personal Trainer Plan: While it seems as if I’m encouraging child labor here, I’m stimulating Preston’s neurons and teaching him the basics of life, such as cleaning out a dishwasher, throwing garbage away, completing my taxes etc., etc. Too often, I complete a task without considering it a teachable moment. Interestingly enough, Preston loves to help! Who would have known that he loved tax work? I’ve been doing this for the last year and will continue to do the same.
NEW YEAR’S RESOLUTION: PLACE CUES IN MY ENVIRONMENT TO INFLUENCE MY PRODUCTIVITY AND JOY.
Personal Trainer Plan: I often underestimate the effect of my environment on my thinking process and behavior. I’d love to believe I can pinpoint the influence, but it isn’t always possible in the flow of a task or moment. With this being said, awareness is a priority before this intent. I frequently perform a personal check-in: What am I experiencing? What am I thinking? What are the conditions of my environment? If I discover something that may negatively impact my moment, I need to take care of that first.
If I’ve built a safe environment as I have, the natural next step is to add positive cues or triggers to help me reach my best self. These cues or triggers often come in vision boards, post-it notes, or other media strategically placed in my environment. Although I don’t read or consciously recognize their form daily, they undoubtedly are recognized by my unconscious. They are steering my unconscious and reminding me of intent or what brings me joy. Essentially, the positive message on my laptop, “You got this,” the pictures of my wife, son, and the Chicago White Sox at work, the maps, plants, random inspirational quotes, and travel photos scattered throughout my home are all examples. Other specific professional-related cues include this list of intents inside my bedroom closet door and an occasional screenshot on my computer or phone background to keep me aligned with my purpose.NEW YEAR’S RESOLUTION: I WILL ONLY CHECK MY PHONE ONCE IN THE TWO HOURS BEFORE BED.
Personal Trainer Plan: No matter how tired I am, a phone or computer electrifies my brain. Not only does this stimulation affect my ability to fall asleep, but it also disrupts my present mental state. I will set a daily alarm for 9 pm on weekdays to remind me to shut off before I shut down for rest. I’ve been unsuccessful in doing this for the last year, and I will adhere to the 9 pm time on the weekdays.
NEW YEAR’S RESOLUTION: I WILL READ SEVEN PAGES OF A PHYSICAL BOOK (NOT SOCIAL MEDIA, ONLINE ARTICLES, OR ANYTHING DIGITAL) PER DAY.
Personal Trainer Plan: Reading has always helped me with creativity and clarity. It somehow brings structure to my wandering thoughts, improving my day-to-day focus, comprehension, and communication. This is an adaptation from my unsuccessful 10-page goal in 2019. Let’s be honest here….I didn’t achieve this goal because I chose to do other things. Ironically, I’m not spending this time reading many social media posts, online articles, or magazines. I didn’t make this intent a priority…until now. And to make this new habit a more extraordinary sensory experience, I will enjoy the tactile character of a physical book. I’ll save the computer screen for other projects, including watching the Spanish Netflix show Money Heist…..which is a complete indulgence with zero health benefits and is entirely satisfying. So, what will my following books be? My last four books include Plato’s Dialogues, Marcus Aerilleus’ Meditations, The Scientist in the Crib (an excellent little cognitive exploration of the mind of a baby), and John McPhee’s Draft No. 4 (an incredible about the writing process). The following five include 1,2,3 Magic (a book about child rearing), Thinking, Fast and Slow by Daniel Kahneman, The Death and Life of Great American Cities by Jane Jacobs, Man’s Search for Meaning by Viktor Frankl, Awareness by Anthony de Mello, and Tribe of Mentors by Timothy Ferriss.
NEW YEAR’S RESOLUTION: I WILL PERFORM AT LEAST FIVE MINUTES ON THE STAIRMASTER EVERY WEEKDAY.
Personal Trainer Plan: Humans depend on oxygen. Cardiovascular activities, like the dreaded Stairmaster, increase lung capacity and improve stamina. Most importantly, it increases my access to oxygen…hence this intent. It is a small effort but a worthwhile and approachable intent to stay consistent. I’ve been doing this for the last year and will continue to do the same.
NEW YEAR’S RESOLUTION: I WILL REACH OUT TO ONE PERSON I HAVEN'T SPOKEN TO IN OVER A MONTH, AS WELL AS REACH OUT TO ONE NEW PERSON EACH WEEK.
Personal Trainer Plan: I admittedly lose myself in the day-to-day obligations in life. Along the way, great friends and family have fallen victim to my silence. Since relationship maintenance is a priority, I will choose one new person every Monday I haven’t spoken to in over a month and reach out via text or phone. It's a small effort but a worthwhile intent to stay in touch. I’ve been doing this for the last year and will continue to do the same.
Also, I will reach out to one new person from my industry or one related by asking for introductions from clients and colleagues and connecting to people through social media (e.g., Facebook, Linkedin, etc.).NEW YEAR’S RESOLUTION (INTENT): 11. I WILL CREATE A TOP TEN LIST OF EASY HEALTHY GO-TO MEALS.
Personal Trainer Plan: To maintain a neural stimulating connection to my at-home meals, I will list the meals I enjoy and experiment with new dishes each month. I will befriend my Instant Pot and Cookie and Kate cookbooks and list the options inside my kitchen cabinet as a reminder. I have carried this goal since 2019, hoping to become more consistent again. I will achieve this goal by scheduling a 5-minute check-in session once a quarter.
NEW YEAR’S RESOLUTION (INTENT): 12. I WILL ADHERE TO A FITNESS PROGRAM THAT PREPARES ME FOR MOVEMENT AT 80.
Personal Trainer Plan: Upon further examination, I no longer need a 60 lbs or more dumbbell chest press to perform daily duties. Actuallyyyyyy……I never needed to (like many of the staple exercises in my programs). This means I’m guilty of using fitness for superficial reasons (e.g., body shape, social expectations, obsessions with gladiators, Instagram pics, etc., etc.). Am I alone? I don’t think so. While my programs are far more functional than most people, I prioritize my movement at 80. What does this mean? I will make hip and shoulder mobility the primary emphasis and the performance of basic day-to-day movements part of a weekly test. I will build and maintain the most functional body to move quickly when I reach 80. I don’t know if I will have grandchildren at that point, but I know I will need to stand up from a seated or kneeling position (so we’ll start here).
While I still may focus on a few areas that I prefer, I must build it into the program to support the “movement in my 80s” goal and not compromise my health with imbalance, asymmetry, immobility, or inflammation.NEW YEAR’S RESOLUTION: DON'T HOLD ONTO WORRY OR ANGER FOR MORE THAN FIVE MINUTES.
Personal Trainer Plan: Here is my advice to myself on this topic:
“Quit wasting away seconds, minutes, hours, days, years, and decades of life worrying about not being perfect, doing perfect, or acting perfect. Embrace your emotions and passion, bundle them into a positive adaptive package, and act instead of stewing in your destructive emotions. Don't let the resentment, anger, hate, and worry prison your mind and distract you from the precious little life moments (even if those moments don't feel important). Bark if you need to. Step away to be alone (and this isn’t avoidance, by the way). Shake your fist at the sky. But DO NOT obsess, swim, or dance in this negativity for longer than 5 minutes. Indulge briefly in this instinctual (or reinforced reaction) and then let it go. Find the silver lining. Accumulate wisdom from your error. Accept. Adapt. Be fair to yourself. Be kind to yourself. See the world as imperfect, and don't let it overwhelm you.” There you go. Now, I need to listen to myself.NEW YEAR’S RESOLUTION: PERFORM THREE PLANKS EVERY NIGHT FOR A YEAR.
Personal Trainer Plan: On August 6th, 2019, my wife and I began planking three times every night before bed. Although the core benefit is clear, the real intent lies in the mindset that it fosters. Last summer, I recognized the beautiful demands of a year to come: being a present and loving husband and father, meeting with personal training clients, officiating wedding ceremonies, leading a neighborhood association, producing and hosting a podcast, writing a second book, steering a new social conscious in our community, changing the world, etc., etc. I wanted to deliver my best in every area. I realized that to build the fortitude I needed to accomplish, I needed to knuckle down no matter what.
Hence, this plank challenge. I chose three planks instead of 1 easy plank. Each plank is 40 seconds instead of 30 easy seconds. It’s tough enough to make it a challenging commitment but insufficient to push me away. I’m forced to perform this feat every night JUST before bed, no matter if I’m sick, tired, or under the influence of an evening out. If, by chance, I sacrifice the obligation, I must complete six consecutive planks before bed the following night. As you can imagine, that’s not ideal. There is plenty of incentive to do as planned. Ultimately, this commitment reinforces the proper mindset to step up, not push through, no matter the conditions, and to hit challenges head-on.NEW YEAR’S RESOLUTION: CREATE MORE MENTAL SPACE. WHEN I THINK OF AN IDEA, WRITE IT DOWN. PEN AND PAPER NEXT TO THE BED. TRY NOT TO WRITE IT TWICE.
Personal Trainer Plan: In the spirit of David Allen’s book “Getting Things Done,” I am now committed to unloading the mental script, narrative, rehearsal, and whatever else is floating in the cortex onto paper or the notes page of my phone. With great practice, I’ve controlled the once-mental movie that made it difficult to sleep and become a notorious list-maker….hence this list. Upon reading this book, though, I’ve been reminded how often I still say to myself, “Oh, I’ll just remember this for later.” So, what’s the cost of this? Imagine “just remembering this” for ten separate things. No doubt my brain would be clogged with constant rehearsal. What a burden! Now that I have more awareness of this habit, I realize how it’s affected my brain's capacity for information retrieval and processing. I like to process. What have I changed? Whenever a noteworthy thought comes to mind, I add it to my organized, well-structured notes section on my phone, designed for quick review and retrieval. I would schedule it on my calendar or set the alarm to complete the task later. No matter what, I try only to note it in one location to maintain a consistent simplicity. I will also place a notepad and pen next to my bed to avoid overusing my phone late at night and to capture my epic a-ha moments (not sure what to do in the shower, though….).
ADDITIONAL RESOLUTIONS:
-Maintain alignment of my purpose among the projects I'm linked to and present my best self and efforts in each other.
-Minimize right-hand dominance by utilizing my left hand more often. My focus here is maintaining physical symmetry and equal demand on the sides of my body while fighting a natural and reinforced right-hand dominant life.
-Only open an email if I have the time to take action. If I must open it, I must reply, archive, delete it, or save it for later. There is no need to review repeatedly if it isn’t necessary.
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
