New year, new you! Seven tips to keeping your New Year's resolution
Unfortunately, about 22 percent of resolutions fail after about a week, 40 percent after a month, and 50 percent after just three months. We asked Kelly J. Campanile, PsyD, faculty psychologist at Bryn Mawr Family Practice, to give us a few tips to help you stick to your New Year's resolution.
- Your goal should be specific. Create your goals broken down into small steps. Make sure each step is well-within reach of attainability (set yourself up for success). For example, if your goal is to focus more on your relationship, steps could include complimenting your partner once per day, spend 30 minutes each evening together with no screen time, do a small favor daily (i.e., pour their coffee). Take on one step at a time.
Remember long-lasting behavioral change is difficult, but attainable. So, set your goals realistically and as things you are highly likely to attain. Also, set steps so that progress is measurable. Meaning you can see how much progress you are making toward each step. When we achieve a step toward our goal, it provides us with reinforcement, which keeps us moving in the right direction. - Write your resolution down and put it somewhere where you can see it on a daily basis. This will help you to stay focused. Also, make a list of the reasons why you want to achieve your goal. These reasons are what will keep us moving forward, especially when feeling discouraged. You can even leave yourself "why reminders" in places you will see on a daily basis. For example, if your goal is to quit smoking and one reason is because you want to be healthy to see your grandchildren grow up, write that down and put it on your fridge next to the picture of your grandchildren.
- Don't self-sabotage. Our actions and the ways we think are closely related and extremely influential on one another. The more you understand that connection and identify instances where your negative thinking (self-sabotaging thoughts) affects your actions, the better equipped you are to create enduring positive changes.
Identify self-sabotaging thoughts and challenge them. For example, if your goal is to exercise three times per week, you may sometimes think, "this is impossible. I'll never be able to keep this up." Recognize that type of thinking is not helpful and try to redirect yourself away form that type of thinking. If you keep falling into self-sabotaging thoughts, try to reframe them by challenge those thoughts with evidence that you can continue on with your goal (for example, "I made it to the gym today.") - Hold yourself accountable by letting others know about your resolution. Talk about change and why you want to make changes. Research shows the more we talk about change, the more change actually occurs. Talking about positive changes will also help you garner support from people in your life, and affirm your commitment to achieving your goals.
Another way to stay accountable is by enlisting in a goal coach or partner. This can be helpful for encouragement, problem solving barriers to your success, and holding each other accountable. - Have coping strategies in place to deal with obstacles that may arise along the way. Plan ahead. Create an environment for success and anticipate potential barriers, and act in ways to reduce the likelihood you'll run into them. For example, if your goal is to drink less alcohol, chose restaurants that don't serve alcohol or engage in "dry" activities (e.g., go to the movies).
- Reward yourself at each milestone. This does not have to be a monetary award. For instance, if your goal is to spend less money, then rewarding yourself by going shopping probably isn't the best idea. Acknowledgement and praise can be powerful rewards. This can come from yourself (check items off of your goals/steps list) and others (telling someone about your success). Notice how thinking about your successes makes it a little easier to continue your positive changes.
- Be flexible. When something you have tried is not working, adjust your plan, and think of it as an improved version moving forward, rather than a failure.
We learn more from our failures than we do from our successes. Expect to slip up, and don't get discouraged when it happens. Just get back on track as soon as you can, and try not to focus on thoughts about having "failed" to achieve your goal, or feeling defeated. Focus on what you are able and ready to do to make changes.
Resolutions are complicated, and being able to achieve them usually requires taking a hard look within. Setting goals keeps us on track, but getting rid of our old habits is difficult and may require the help of a professional to find out why we have created these habits in the first place. If you are seeking additional help or guidance remember Main Line Health is here. Please visit our website to find a doctor in your area.
New faces in The Riddle HealthCare FoundationThe Riddle HealthCare Foundation is happy to welcome new Board Member Kelly Beaudin Stapleton, of Newtown Square and new Associate Director of Development Gina Lee, of Wynnewood. In their roles, they will assist with the foundation's fundraising efforts for Riddle Hospital and help fulfill the foundation's mission to improve the quality of life in the communities we serve.
Previously, Ms. Stapleton was the U.S. Trustee for Region 3, appointed by the U.S. Attorney General in January 2005. Prior to her appointment, she was in private practice from 1997–2005 and began her legal career in 1995 as an assistant district attorney in the Philadelphia District Attorney's Office. Ms. Stapleton earned a bachelor's degree from the University of California, Los Angeles, and a juris doctor degree from Georgetown University Law Center.
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More than 480 Main Line Health physicians were recognized as "Top Docs"
As always, this year's list of "Top Doctors" contains special recognition for those physicians that ranked #1 in each respective category. Out of the 62 specialty categories, 49 Main Line Health medical staff members occupied the top spot. "I am very proud of the physicians who made this year's 'Top Doctors' list," said Andrew Norton, MD, chief medical officer of Main Line Health. "These physicians, who are members of our medical staff, represent the superior expertise that our patients have come to expect at Main Line Health." Main Line Today's "Top Doctors" listing is created via peer balloting. Voting is open to physicians throughout Pennsylvania, and only physicians in the Main Line area and surrounding suburbs are eligible for inclusion. Ballots are tallied in-house by Main Line Today staff. Visit our website for a complete list of "Top Docs" and to see who is located right here at Riddle Hospital. |
First da Vinci X Robotic System in the Delaware Valley arrives at Riddle
On Wednesday, December 6, Riddle Hospital hosted an open house to view the da Vinci X robotic system in the Outpatient Pavilion Lobby. During the open house hospital staff and community members were able to see a demonstration model, operate the robot themselves, and meet with our surgeons, anesthesiologists and clinical staff who shared insight on robotic surgery. Stay tuned for more information for when the da Vinci X Surgery System is installed and ready to perform. |
Save the date! Odds are you won't want to miss it!
Man O' War, An Evening at the Races will be held at the Springfield Country Club and is chaired by The Riddle HealthCare Foundation Board Member Natalie D. Ramsey, Esq. and her husband Richard L. Scheff, Esq. Every year the event honors individuals for their commitment to Riddle Hospital and to the community we serve. This year we will be honoring Friends of Riddle Eustace and Susanne Mita, Riddle Hospital OB/GYN Doris Tirado, MD, FACOG, and Retired SVP of Development at Main Line Health Kenneth Kirby. Last year was a sellout event with over 400 dressed to impress in their derby attire, which they finished off with colorful bow ties and hats. Visit our website for more information on this year's event [https://www.mainlinehealth.org/ways-to-give/riddle-healthcare-foundation/events]. |
Riddle receives comfort pillows for patients undergoing surgery
JoAnn Boyle, first vice president of the Springfield Junior Women's Club, stated "This is our favorite way to give back to our community and we have a lot of fun picking out the fabrics and patterns. We all know someone who has been affected by breast cancer so we are really proud and honored to make the pillows to support the patients at Riddle Hospital." These surgeries have a long recovery process and Riddle Hospital is pleased to have these pillows to offer the patients to provide them with some comfort after their procedure. |
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