620 Old West Central Street, Franklin, MA 02038 • 508-528-6100 • www.ProPTinc.com
Resolutions Are Made to Be Broken Why Your Values Should Inform Your Goals
Have you ever wondered why the vast majority of New Year’s resolutions are forgotten before the snow melts? As somebody who’s hopelessly addicted to goal setting, I’ve given the idea of resolutions a lot of thought. Ultimately, I’ve come to believe that failure to achieve your resolutions is not a result of lacking accountability; it’s simply due to the fact that resolutions themselves are made to be broken. In other words, making resolutions is a flawed system. Instead of throwing your resolutions in the trash this March, start the year off by throwing out the concept of New Year’s resolutions entirely. As far as I can tell, there are two main reasons why resolutions fail, and they both have to do with obligation. First, we make resolutions because we feel like it’s what we’re supposed to do. Just like eating turkey on Thanksgiving and opening gifts on Christmas, we make resolutions on Jan. 1 because of tradition. Because they feel mandated, it’s easy to create them without much thought or investment, which is a recipe for failure. Second, the resolutions we make are usually things we feel we should do, rather than things we actually want to accomplish. If resolutions feel like homework, procrastination is easy. “Maybe resolutions work for you. If so, you don’t need to change a thing. But if you’re like most of us, you should set your goals differently this year.” I quit making resolutions a long time ago and instead searched for a better way to set my goals for the year. I’ve tried everything — systems, programs, apps, you name it. Like I said, I love this stuff, so I’m always on the lookout for the most productive and inspiring way to set goals. A few years ago, a mentor of mine introduced a method of goal setting that works well for me. The first key to this method is to NOT start by choosing goals. The goals should be the final piece of the puzzle, not the first. Start by making a list of your values and a list of your dreams. Try to limit each list to a maximum of 10 items and rank them in order of importance. Once you have these lists, you can set goals that will really stick. Your values and dreams should inform your goals, imbuing them with meaning. When you set goals that have nothing to do with what you care about in life, how likely do you think you are to achieve them?
After creating my personal lists for the year, I realized that my goal is to take a trip with my husband to one of our bucket-list destinations. It aligns with so many of my values and dreams that it’s obviously very important to me. We’re currently deciding whether that trip will be to South Africa or Australia, but wherever we choose to go, you can be sure it will be a momentous event for both of us. “I resolve to travel,” is something I never would’ve come up with if I made standard resolutions. I probably would have decided to lose 10 pounds, just like everyone else. In addition to making these lists for my personal goals, I also make them for my professional life and for the practice as a whole. In each case, the process of deriving goals is a learning experience. Investigating your values and dreams will tell you what your most pressing motivations are. From there, you can set goals that matter to you, which are much more likely to stick than a resolution you make for the sake of a holiday.
Maybe resolutions work for you. If so, you don’t need to change a thing. But if you’re like most of us, you should set your goals differently this year. You don’t need to use my method, but you do need to take the time to make serious, meaningful objectives. It will make all the difference.
– Dr. Stacey Raybuck Schatz
Professional Physical Therapy | 508-528-6100 • 1
Many homeowners reach a point in their lives when they’re ready to move from the house they raised their families in to something smaller and more manageable. While finding the right place can be a challenge, the hardest part of downsizing is often sorting through a lifetime’s worth of possessions. This process, called contents downsizing, is much easier when you follow this four-step system. A Guide to Downsizing What to Keep, Gift, Donate, and Throw Out START WITH THE JUNK Beginning your downsizing with the hardest items will only lead to frustration and inaction. Instead, start by tackling areas of the house that are full of documents, knickknacks, and boxes you haven’t touched in years. These will be the easiest to part with and will put you in the right downsizing mindset. DONATE UNWANTED ITEMS The next category contains items that are no longer valuable to you or your family but may be useful to others. These items can be donated to one of many worthy organizations, such as Goodwill, the Salvation Army, or St. Vincent de Paul. Donations are a way to give back to the less fortunate instead of simply giving or throwing things away.
GIVE GIFTS TO LOVED ONES If you have children, they will undoubtedly want to keep a few cherished mementos and precious possessions. Deciding who will keep what can be a sensitive subject, so you’ll need to devise an equitable way to divvy up the goods. Some families engage in the process collaboratively, but there should always be some communication before anything is thrown out. Your kids may value certain items more than you ever realized. If you suspect a certain heirloom could be a source of contention, it’s best to hold on to it and make it part of your estate plan. ONLY KEEP THE ESSENTIALS After completing the first three steps, you should be left with only those items you actually use and those that have the most sentimental value to you. These are the objects worth bringing to your new home. BONUS TIP: COLOR CODE EACH CATEGORY Odds are that you’ll find junk and valuables stored right next to each other. If you don’t have time to physically separate them at the moment, use different colored Post-it notes to keep everything organized when it comes time to move.
of the Month
JACK ATCHISON LITTLE PEOPLE OF AMERICA
“I chose this charity because they help people with disabilities and people who have short stature. They even help raise funds to support people who can’t afford to pay for doctor visits. I have been involved with this organization all of my life, and they will always be close to my heart.”
Jack has been to this clinic a number of times throughout the years and has always faced his injuries with a positive attitude. During his most recent treatment, Jack worked hard, accomplished a lot, and continued to work toward his goals. We are all proud of the work he has done and wish him the best, even if he is an Eagles fan.
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START THE YEAR ON THE RIGHT FOOT ... WITH A FREE SCREENING FROM PROFESSIONAL PHYSICAL THERAPY
IS PAIN KEEPING YOU FROM BEGINNING THE YEAR AS YOU’D LIKE? Our team of therapists will provide you with a free screening to find out what’s ailing you. There is a limited number of spots available. (508) 528-6100
At Professional PT, we treat pain at its source without the need for surgeries, injections, or medication. We help patients suffering from:
• Back Pain • Knee Pain • Shoulder Pain • Hip Pain • Foot/Ankle Pain • And MORE!
WE WANT YOU TO GET THE MOST OUT OF 2019. OUR FREE SCREENING IS THE BEST PLACE TO START. CALL TODAY TO SCHEDULE AN APPOINTMENT.
PROFESSIONAL PHYSICAL THERAPY 620 OLD WEST CENTRAL STREET FRANKLIN, MA 02038 (508) 528-6100
Wellness Challenges for 2019
Programs for Physical and Mental Growth
to shift the ratios in favor of the most nutrient- dense items on your plate. If you can cut out meat entirely from certain meals, all the better. FOR YOUR MIND: THE BOOK-A-WEEK CHALLENGE Reading more offers numerous benefits, not the least of which is keeping you mentally engaged and intellectually curious. Finishing an entire book every week may sound daunting, but if you consider listening to audiobooks in your car and reading when you have free time, it’s more attainable that you might realize. You can swap between genres, like fiction, personal development, biography, and any other you can think of. Even if you only make it halfway to your goal, you’ll probably have read a lot more than you did last year.
It’s the time of year when people are setting goals and drafting up their resolutions. Health- and wellness-related ambitions are far and away the most popular kind of resolution. All too often, though, we set these goals in terms of results instead of the steps that will get us those results. To avoid the trap of aiming for losing 10 pounds, why not resolve to take part in a fun, rewarding challenge that will keep you engaged for the entire year? Here are a few of our suggestions.
FOR YOUR PSYCHE: THE MEDITATION CHALLENGE
There’s something paradoxical about pushing yourself to meditate, but once you experience the benefits of tuning it all out, it will hardly feel like a challenge. Our lives are insanely busy and only seem to get busier. Taking just 10 minutes to cut out all the noise and be alone with your thoughts is a tonic too few people experience. If you need a little extra nudge, you can use apps, like Headspace or Calm, to track your progress.
FOR YOUR BODY: THE PLATE RATIO CHALLENGE
The average American dinner plate features a large portion of protein, some starch, and a little bit of vegetables. While going vegetarian or vegan may not suit everybody, we could all stand to eat less meat in proportion to veggies. Over the course of the year, encourage yourself
“I am an operating-room nurse who suffered from plantar fasciitis for months. After lengthy self-treatment, I finally decided to try physical therapy. That decision resulted in a full recovery thanks to the dedicated and professional staff at ProPT. It has been a pleasure to work with Alex, Sue, and Amber as I worked toward a full recovery. At one point, I was sure my condition was going to be career-
Vegan Roasted Red Cabbage
ending. Thank goodness I found ProPT, thanks to a friend who was a client there. Thank you to everyone, from the front desk staff to the therapist and aides. I can’t thank you all enough! I know where you are in case I ever need you again! Fingers crossed that my visits here will be just to say hi!”
Inspired by “Recipes From a Pantry” by Bintu
• • • •
2 tablespoons lemon juice Roasted almonds, to garnish 2 scallions, chopped, to garnish
1 medium red cabbage, loose outer leaves removed 1 1/2 tablespoons extra-virgin olive oil 1 teaspoon Baharat or other spice blend
“I ruptured my Achilles playing indoor soccer. I was told it would take up to nine months to recover. After five months of coming to Professional Physical Therapy, my Achilles feels stronger than ever, and I couldn’t be happier that I started my PT here. The staff is extremely knowledgeable and friendly. The clinicians really show
Salt, to taste
Directions 1. Heat oven to 400 F. 2. Cut cabbage into 8 wedges, leaving core intact. 3. On a lightly oiled baking sheet, evenly space wedges. Season with salt and spice blend. 4. Roast cabbage until softened and slightly browned, about 20 minutes. 5. Garnish with almonds and scallions, drizzle with lemon juice and olive oil, and serve.
you that they care and want to help in any way they can. The front desk is awesome and very helpful. They treat you like family, and they did an amazing job getting me back on my feet! I really want to thank everyone at ProPT for helping me recover. I’m going to miss everyone!”
Professional Physical Therapy | 508-528-6100 • 3
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INSIDE THIS ISSUE
Why Resolutions Rarely Work Why Less Stuff Means More Freedom Patient of the Month Ways to Improve Yourself in 2019 Vegan Roasted Red Cabbage Have a Cold? Recover Faster!
3 EASY WAYS TO RECOVER QUICKLY FROM A COLD
EUCALYPTUS If you’re suffering from congestion or can’t stop coughing, eucalyptus may offer the relief you’re looking for. Available in several different forms, including syrup, oil, and dried leaves, eucalyptus can be used as an expectorant or as a way to relieve a sore throat. When you’re at home and sick, try adding a few drops of eucalyptus oil to the water in a humidifier. The results are remarkably soothing! ZINC While many people turn to vitamin C to hurry through a cold, that’s not the supplement you should be focusing on. In fact, an overwhelming number of studies show that vitamin C does absolutely nothing to help shorten a cold. Instead, take zinc. You can find it as a nasal spray or lozenge, or even as part of a vitamin C supplement. One study published in the Annals of Internal Medicine found that those who took zinc reduced their recovery time from a cold by half. Cold symptoms among those taking a zinc supplement lasted about four days, while symptoms among those taking a placebo lasted about eight days.
During the winter months, colds and the flu can spread like wildfire. Getting sick at least once during the season can be hard to avoid, and once you are sick, you want nothing more than for it to be over and done. While there is no way to completely avoid getting sick, there are ways to speed up your recovery. Next time you’re suffering from a cold, try these remedies to get back on your feet a little bit faster. a plant called European elder. It can be purchased at many health food stores or made at home (but use caution when doing this, since raw and undercooked elderberries are toxic). Many people swear by the berries’ ability to ease congestion and relieve a number of other cold symptoms. Plus, elderberry syrup is known for having anti-inflammatory and antiviral properties, making it an ideal tool for fighting the common cold. Some research even suggests that it can shorten flu symptoms by up to three days. ELDERBERRY SYRUP Also referred to as elderberry extract, this syrup is made from
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