Staying on track

Staying on Track

Well here we are.  Several months into the New Year and I am still struggling with my new habits.  Some have been easy and some just don’t seem to be coming along as I imagined they would.  Some days it has been super easy to do the things I wanted to change and others not so much.  When I get busy, I tend to fall back to my old ways even though I know that doing things the new way, continuing to create my new habit is a better way.  I have trouble staying on track.

So I have to ask myself, “What is it you want to do?  MUCH more importantly, what is it you want to get done?” 

I have to remind myself of my goals.  I have to revisit why I wanted this change in the first place.  I need to reaffirm my goal or habit. Is this change aligning with my overall vision and values? What is it that I want to get done?  I want more movement, more business organization and more self-care with regular massages.

I have to look at my goals and make sure they are in line with one another.  Do I have goals that conflict with each other?  If I have the goal of taking more time for myself and resting more it might not line up with the goal of exercising more.  You could be crushing one goal and not making any progress on the other if they don’t align with one another. Maybe one could be used as a reward when the other is achieved?  For me, I have the goal of more movement.  I am trying to achieve 10,000 steps/5 days a week. I also have the goal of more self-care with my regular massages.  Those could be considered conflicting.  So I use the massage as a reward when I have achieved the 10,000 steps/5 days a week.  I consider this a win/win for me.   The organization goal is within itself and pretty much non-existence for me currently.

Also track your progress.  I write my progress down every day.  Having that visual really helps me.  I can see how far I have come.  I can appreciate the progress and celebrate the change. I am doing well so far on the steps.  I review my progress everyday and now I am trying to bust the 10,000 steps.  I haven’t set a new goal yet but I will soon.  I am still working on creating the habit of achieving the steps every day.  The regular massages I have moved to the reward category and are not really consistent as of yet but I am still aiming in that direction.  It is very satisfying when I go knowing I earned it by sticking to my step plan.

I also have accountability built into this.  I am blogging every month to you the reader about habits and changes.  I want to show you progress.  I also have my loving husband.  I try to beat his steps every day.  He is much better about exercise than I am so when I beat his number, I take it as a victory, even though it is not a competition. Also, who wants to get a massage from a therapist who doesn’t practice what she preaches.  How can I tell you why you should do it, if I am not doing it?  I must be the believer first.

I also try to surround myself with people who are supportive of my goals and habits.  I want people who are going to go for a walk with me instead of wanting to sit down and chat.  I want people around me who encourage the positive changes in me.  I want people who hold similar values as me.  I want people in my life that like me are on a journey to be a better version of their selves as well.

And last is handling the setbacks.  Developing new habits hasn’t been as easy as I thought it would be.  And that is okay.  I am a work in progress.  I give myself permission to not be on top of everything all the time.  I also acknowledge that the next day I will work a little harder to make progress in changing my habit.  A setback is not a reason to stop.  It is a reason to review the habit and modify it if necessary.  I use it a tool to learn from.  I am still working on the organization habit.  I will adopt a better habit for it; I just have been working on the step one first.

So how are you doing on your habits?  Are you getting those massages regularly?

Creating a massage habit is best thing I have ever done.  Even though I am using it as a reward I am getting those massages regularly now and it feels wonderful.  I am so happy I hit the goal of the steps for the week and can relax with massage knowing how much it will help me.

Did you know that the effects of a massage are cumulative?  That’s right!

A study conducted at Cedars Sinai Medical Center shows that the benefits of massage are sustained and cumulative with repeated massage therapy sessions.

"Study researchers, led by Mark Hyman Rapaport, examined the biological effects of repeated Swedish Massage Therapy and light touch intervention. In a prior study, the researchers found that healthy people who undergo a single session of Swedish Massage experience measureable changes in their body’s immune and endocrine response.

"We expanded the study to show the effects of repeated massage because we believed the frequency of massage, or the interval between massages, may have different biological and psychological effects than a single session," explains Rapaport, chair of the Department of Psychiatry and Behavioral Sciences at Emory University School of Medicine."

To read the full article, visit:

Massage also helps to get my stress levels under control.  Regular massage has been proved time and again to help with stress.  And for those of you who know me, I have had just a little of that this year.

Massage gives me a sense of perspective and clarity.  I find this emotional balance beneficial in starting the next day refreshed with resolution and determination to achieve my goals.  Also, if I am trying to think things out in my head, the down time, the quiet and relaxation brings solutions to me.

There are still many things that a massage habit can do for you but we will address those in the near future.  Just remember you still have time to start your habits.  Habits and resolutions can be started anytime.  It doesn’t have to start on January 1.   And this is a perfect opportunity to stay on track with existing healthy habits.  You can always pick up where you left off.    Join me on this journey.    

And as always,



"But as for you, be strong and do not give up, for your work will be rewarded.”  2 Chronicles 15:7

“A powerful way to stay on track and in the right frame of mind is to count your wins, however small each day.  Even the smallest of wins, when written down will help you recognize the progress you are making.”  Warren Buffett