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Show Solutions to Resolutions, Part II By Michael Bjornson Ph.D. Health Writer Last week I discussed several sev-eral reasons why many people struggle with successfully achieving their resolutions and goals. This week I will focus on additional success strategies. jRemember, there is still time to fdevelop and define what sort of "positive life changes you would like to accomplish. If you are Ibne of those who wanted to set 'resolutions or goals but feel you have already failed since New Year's Day has come and gone, do not resign yourself to that just yet. If you are seeking permanent life change, tak- ing the necessary preparatory Steps before you move forward will be well worth it. Each day of the year also presents a fresh opportunity to initiate positive life changes. Even though we feel better about initiating new habits at the start of a new year or the beginning of a new month, you really can begin at any time. Just be careful not to use that as an excuse to procrastinate getting started. Determining goals or resolutions after the holidays have ended is often preferable, due to the frantic pace and other demands during that period. It may seem obvious but it can be useful to examine just why goal setting is beneficial. First, it allows you to deter-mine deter-mine your priorities and devel-I devel-I op a plan to achieve what you want in life. I espouse that people peo-ple should "live life by design, not by chance". Establishing Tlw Tbu Fit 8 v 111 111 112 113 - : - 114 1fffrf W -M- L-"rP 317 317 16-2 11-5 15-5 210 Snow showers at Snow showers at Snow showers. Snow showers at Plenty of sun. Highs Plenty of sun. Highs times- times. Highs in the mid times. Highs in the in the mid teens and in the tow 20s and teens and lows 0 to - low teens and lows - lows -3 to -7F. lows 2 to -2F. 4F. 3 to -7F. Sunr! TTJ?, Sunrise Sunset Sunrise Sunset Sunrise Sunset Sunrise Sunset Sunrise Sunset 7:38 AM 5:11PM 1 738 AM 5:11PM 1 7:38 AM 5:12 PM 7:38 AM 5:14 PM 7:37 AM 5:15 PM 7:37 AM 5:16 PM Utah At A Glance 13 - JSkHSSl Mm Zftf . LSstt CedsrCltv 336 Area Cities I Beaver 33 Blanding 45 Brigham City 25 Cedar City 33 Delta 26 Elko, NV 20 Evanston, WY 20 Farmington, NM 45 Fillmore 29 Flagstaff, AZ 36 sn shower 23 pt sunny 8 sn shower 6 sn shower 6 sn shower -3 sn shower 0 snow 24 pt sunny 10 sn shower 13 sn shower m m I Gorgeous 6 bedroom home mm mm located in Maeser subdivision. 3200 sq. ft. of quality! Priced to sell at $272,000. Must See! -rL " "Expect the Best" 1340 West Highway 40, Vernal, UT 84078 Office: (435) 789-7555 Fax: 781-2913 goals also helps improve peoples live's. According to Laura King, Ph.D. of Southern Methodist University, Goals ad purpose and positively impact happiness and well being in life. In her research, King found that when people wrote about their goals, dreams, and desires in life, they derived positive pos-itive health related benefits. When setting goals your chances of reaching them will increase if you utilize a strategy. strat-egy. There is no single best method, simply because we are not one homogeneous group. What works for some obviously obvi-ously does not work for others. However, there are specific methods that tend to help most people. For starters, you must choose the right resolutions or goals to begin with. As discussed dis-cussed previously, goals must be consistent with your priorities priori-ties in life. Otherwise, sticking with them during tough times will not seem as important Goals or resolutions also need to be believable and realistic to you, otherwise you will be setting set-ting yourself up for frustration. Aim high but within reach. Next, you must write your goals down. It sounds simple sim-ple and it can be. However, this step often trips people. Sometimes people just do not know how to phrase their goals or how to assign a timetable, while other times, people do not want to risk failure. Therefore, it feels "safer" not to put something some-thing into writing. Keep in mind that fuzzy unclear goals will yield fuzzy unclear results. I suggest you overcome writ sponsored by ASPEN BROOK I REALTY. Lake City Grand Jet, CO 41 23 39 11 26 1 38 15 23 6 42 18 29 5 mixed Green River Heber City Kanab Logan Moab Mt. Pleasant Ogden Park City Preston, ID sn shower snow sn shower sn shower mixed sn shower sn shower snow sn shower 27 22 21 1i 2AJ -rnr v Vernal Provo 317 268 A J . Vernal ing barriers by giving yourself permission to modify and add to your goals at any point Just get started by writing something. some-thing. Some readers may be familiar with the "SMART" approach to goal setting. With this approach, each letter stands for an important ingredient ingre-dient in goal setting and attainment attain-ment First, your goal should be Specific. Specifically defined goals allow you to know and visualize precisely what it is you are trying to achieve. For instance, do you want to have enough money saved by one year from now to make a certain cer-tain purchase? Or precisely how much weight do you want to lose? Or what health behavior behav-ior do you specifically want to modify? Second, is your goal Measurable? In other words, how will you know when you have reached it? Certain goals are naturally easier to measure. Quitting smoking is one such example. Weight loss can be tracked using a scale, although I recommend other measures such as clothing fitting looser or feeling more energetic and healthy. Other goals may require establishing less tangible criteria crite-ria by which to measure progress. prog-ress. For instance, if you desire to be more involved in your children's lives, how might you measure it? It could mean having pre-established weekly family activities or regular one-on-one time. Some people desire to be happier in life, which can be measured by criteria cri-teria such as keeping track of INC. Moon Phases 0 o Full Jan 3 o New Jan 19 First Jan 25 UV Index Thu 111 Fri 112 Sat 113 Sun 114 Mon 115 Low Low Low Low Low The UV Index is measured on a 0-11 number scale, with a higher UV Index showing the need for greater skin protection. pro-tection. 0 HM. 1 1 Price 26 6 Provo Richfield Roosevelt Salt Lake City Sandy St. George Tooele Vernal Wendover 26 32 28 8 sn shower 9 sn shower 0 snow 27 9 sn shower 27 11 sn shower 47 25 cloudy 27 10 sn shower 31 7 sn shower 26 7 sn shower r -. ASPEN BROOK' REALTY INC. 1 Freida Parker 828-2270 Last Jan 11 Express Michael J. Bjornson , Ph.D. frequency of positive thoughts, feeling optimistic more days than not, having more energy, feeling more productive, spending spend-ing more time with family or friends, increasing recreational activities, smiling and laughing more. It is also helpful to have family members or friends help you track these criterion behaviors. Goals are more likely to be reached if there is a sequential sequen-tial plan of Action, involving specific steps you will need to take. Breaking things into small manageable steps may seem inherent, yet people often flounder and lose sight of the goal if they do not have manageable man-ageable action oriented steps that allow them to progressively progressive-ly work toward their overall goal Planning predetermined rewards as you accomplish steps along the journey can foster fos-ter a sense of accomplishment, which will keep you motivated. motivat-ed. It is also important to predict pre-dict obstacles or barriers that could sabotage your progress and have an action plan to deal with these potential saboteurs. The next step in the "SMART" model for goal attainment involves how realistic real-istic your goals are. As previously previ-ously discussed, they need to be attainable. Dare to dream, I encourage this. Optimists are known for this and also experience expe-rience better emotional well-being. well-being. However, keep it attainable attain-able and within grasp at the same time. Finally, your goals should be time oriented or time focused. In order to increase the likelihood of achieving your goals, you need defined timeframes. I encourage people to establish estab-lish life goals that may take several years or a lifetime to achieve. Typically 1 how- ii;i3mmh:ii,'.i I:1:1M!I rffMi'.'i until m " tmum C ml 1 Denim Enrollment is VERNAL 543 North Vernal Avenue 789-3241 Bookmobile schedule changed for New Year The Uintah Basin Bookmobile Library travels to the Uintah Basin every week. Hours have . been extended to give opportunity opportu-nity to more patrons. Schedules alternate by the week; dates indicate the service. The dates, service hours, the community served, and the stop locations are: Afternoons of- January 18; February 1, 15; March 1, 15, 29; April 12, 26; May 11, 25 4-5 p.m. LaPoint, the Post Office 5:15-6:30 p.m. Tridell, church parking lot Days of - January 23; February 6, 20; March 6, 20.; April 3, 17; May 1, 15, 29 Mornings: 9:30-9:50 a.m. Ft Duchesne, Oasis Christian School 10-10:45 a.m. Ft Duchesne, Four Winds Head Start 10:55-11:25 a.m. Ft. Duchesne, at Uintah River High School 11:30 - noon Ft. Duchesne, ever, people desire to establish shorter-range goals that can be reached within two years or less. Daily goals are often the most important to establish. These daily accomplishments then begin to accumulate and before long, people find themselves them-selves living the type of life they desire, as a result of successive planning. A successful life can essentially be thought of as a lengthy series of successful days strung together into successful months, connected to successful years. Therefore, striving to live one well-designed day at a time is the first step toward a fulfilling fulfill-ing life. Finally, never lose hope in achieving what you desire. If you struggle, take the necessary time to problem solve or seek advice from someone who can offer you guidance. Best wishes for success! Dr. Michael Bjornson is a Health Psychologist who lives and works in Vernal Utah. (435) 781-8989. Free goal planning ; forms are available by mail by contacting the author. I h., i psmenanM Jones Paint & Glass is proud to introduce the Ralph Lauren Paint line. Come to our free class to learn how to use these designer paints to create unique wall treatments for your home or business! & Linen finishing Technique Class January 24th at 6:00 PM Call Now! limited to the first 12 people to sign up. PAINT Wednesday, January K), 2007 All Little Mesa, at Head Start Afternoons: 1230 -12:50 p jn. Randlett, at Tavooch Head Start 3-5 pjn. Naples (Includes Jensen), at Naples City Offices 5:45 - 7 pjn. Avalon, at the Community Center The public is Invited to come to the Book Mobile at any stop. Books may be returned to the Uintah County Library in Vernal or the Duchesne County Library in Roosevelt Naples Police capture 'violent felon' On Friday, Dec. 29, the Naples Police responded to a home on 2000 East about a report of shots fired in a domestic domes-tic dispute. Upon arrival, officers offi-cers spotted the suspect leaving the scene and a high speed pursuit pur-suit ensued. The suspect, 36-year-old Lincoln Hatch, then fled on foot into a farm field. Sgt Watkin and Vernal Police Officer Hatch located Lincoln hiding near a haystack. When confronted, Hatch became hostile and would not follow the officers' commands to surrender. A Taser was then utilized on Hatch, after which officers were then able to control con-trol and safely take him into custody. Further investigation revealed that Hatch became violent toward his parents and fired a handgun twice in the home. The firearm was located along with another handgun that was reported stolen out of Davis County, Utah. "This is a growing concern that I have of the increase of serious crime like this occurring occur-ring in Naples City," said Chief Steve Guibord. "Domestic crimes are extremely dangerous danger-ous for officers, especially when weapons are involved. These officers used the utmost restraint in taking this violent felon into custody." Hatch was booked into the Uintah County Jail for numerous numer-ous charges including domestic violence, failure to stop for a police officer, DUI and possession posses-sion of a dangerous weapon by a felon. ' ?' 1 Jliif , t Tilt1 a QLAC3 |