It’s that time of year. Optimism is high. All of those bad habits that you fell into, consider them gone. It’s time for resolutions; it’s time for a commitment.
This year, why not expand your personal resolutions to be more family-focused? Make it a team thing. Let the kids help set the goals; including them in the process will make them feel more ownership and committed to seeing them through. And as you’re thinking through those resolutions, think broadly. Consider all parts of your family’s health and wellness, and create resolutions around each aspect. Here are a few ideas to get you started:
1. Try one new fruit or vegetable a week. As a family with two small children, we are constantly challenging ourselves to be adventurous and try new things.
2. Commit to the technology stack. Instead, talk, read, interact, and be present. Designate a time every night to stack up all phones, tablets, and other distracting technology, and focus on the family instead. “The importance of decreasing screen time cannot be over stated," says Dr. Jay Epstein of Forest Park Pediatrics. "Excessive screen time can lead to many problems, including obesity, headaches, and a sedentary lifestyle, which might not be good for your bones and joints." He suggests limiting screen time during the school week to school-related activity. And on weekends, "keep busy by doing things together as a family that include physical activity. ”
3. Plan ahead. Success is largely based on preparedness. It can be painful, but investing 30 minutes into planning out the week's food for your family can mean less time at the grocery store and more time being together. Don’t just think about dinner. Think about breakfast, lunch, snacks—all of it. Plan fitness into your day, too. While you’re working on your menu, look for opportunities to exercise. Figure out the challenges, and create a plan to overcome them.
4. Let your kids pick the menu (after setting some parameters). As a parent, one of the most frustrating things is planning and cooking a meal only to have no one eat it. Get them engaged in the planning and prepping process. They will take a sense of pride from their involvement, and you’ll fix meals that they’ll eat.
5. Commit to at least 10 minutes of focused exercise each day. The recommendation is at least 30 minutes a day, but that can be hard to find. In 10 minutes, you can get your heart rate up, burn a few calories, and have a little fun. This can be as easy as playing a game of tag with the kids or a mini workout during your favorite show.
Let me leave you with a few mantras you can use to help you through the tough times. Write them down, and post them all over your house, car, or office:
• Resolutions can stick. You can do it.
• One good decision leads to another.
• You’ll never regret the decision to exercise, but you might regret the decision not to.
• Remember the reason.
Cheers to a new year and to sticking to your resolutions!
Katie McFarland is the founder of Mom's Little Running Buddy.
