weightwatchers.com/au 51WEEK
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MONDAY: MEDITATE
If you don’t already meditate, you can start by
accessing apps and online courses, or do 10-day
retreats or group sessions. Regular meditation
reduces stress and increases self-awareness and
happiness – even 10 minutes a day can improve attention and focus.
Get started with the Insight Timer, a free app with more than 4000
guided meditations, or go to meditation.org.au for online beginner’s
classes and workshops.TUESDAY: GET CREATIVE
You might not think of yourself as creative, but whether it’s baking,
doodling or singing, start your creative flow to help you unlock
new ideas, build links between ideas and find creative solutions
to problems. “Absolutely anyone can be creative,” says Dr Carrie
Barron, co-author of The Creativity Cure.WEDNESDAY: MIRROR MANTRA
Mirror work is an effective way to change self-talk and begin to
see the world as a safe and loving place. The late queen of positiveComplete one of these activities every day of the
month and reap life-changing rewards.
love
yourself
D
id you grow up believing self-criticism was the driving force
that kept you in line and encouraged you to lift your game?
Research now suggests that accepting our imperfections
and being kind to ourselves leads to greater health and happiness.
People who score high on self-compassion tests are less anxious,
have better problem-solving skills and greater optimism than those
who berate themselves for perceived failures.
Far from being the key to self-improvement, self-criticism begins
a cycle of negativity that leaves us feeling even less motivated to meet
goals. Try this four-week challenge to change the cycle for good.affirmations, Louise Hay, recommends saying this mantra as often
as you can throughout your day: “I am good enough. I am smart
enough. I love and approve of myself.” Even better, say it aloud
every time you look in the mirror.THURSDAY: WRITE A LETTER
Write yourself a letter of support, suggests Dr Kristin Neff, author
of Self-Compassion: Stop Beating Yourself Up and Leave Insecurity
Behind. “Write it as if you are writing to a friend you are concerned
about. Remind yourself that nobody is perfect and think of what
steps you might take to help you feel better about yourself.”FRIDAY: LIST YOUR QUALITIES
We don’t always see ourselves as others do and sometimes we can
be blind to our unique gifts and abilities. Ask three close friends to
write down qualities they love most about you and what they see as
your true strengths. Read this list whenever you doubt yourself.SATURDAY: WRITE A ‘TA-DAH!’ LIST
Instead of a ‘to-do’ list, write a ‘ta-dah!’ list. Note all the things that
felt good and made you happy. “Pat yourself on the back for small
and large accomplishments and keep in mind that it’s not just what
you’ve done or finished, but the process of expressing yourself in
these different ways,” says psychoanalyst Laurie Hollman.SUNDAY: FORGIVE YOURSELF
It’s easy to hold on to regrets and shame when we screw up, but
making mistakes is part of life. “Learn the lesson and let it go,”
says psychologist Maria Sirois. “Finding a way to forgive yourself
for the past while committing to living more closely to your values
in the future will increase self-compassion and love.” >challenge
Your 4-week