Edinburgh Napier University

Tag: New year

How to achieve your New Year’s Resolution

How to achieve your New Year’s Resolution

Why is it so hard? and what science can do to help.

It’s that time of year again when many of us make resolutions to change. Some of us set long-term goals such as losing weight, exercising more or spending time on productive hobbies. Others go for shorter-term ideas, such as following Veganuary or perhaps Dry January. A chance for us to “try out” lifestyles which are better for us.

Whatever your plans, it’s always good to try and live an improved, healthier, more considered life.

Saying that though, it’s incredibly hard to stick to these goals. The question is why? We all know what we should be doing. We all know that salad is better than a takeaway. That we should exercise more and turn off Netflix to read a good book. Somehow that knowledge alone doesn’t translate into action.

Although there is no simple answer to what motivates us, that hasn’t stopped science from finding ways to help us. So read on for some explanations of how our minds work and what we can do to work around them and achieve our desired goals.

Small Changes

One of the easiest ideas to follow is to use small changes that lead to bigger changes. Many writers promote this idea, and there is some good evidence to back it up. You can look up studies such as the “small changes/healthy Habits” study available through Librarysearch. Also, there are plenty of books based on the idea like James Clear’s “Atomic Habits” (Find it at Merchiston Library).

For many of us, big changes overwhelm us and send us running for the ice cream. No one wants to sit and eat only vegetables and drink water, however drinking one glass of water before each meal is a small, simple change that most of us can do and not feel pressured over. Skipping that extra sugar in your coffee can quickly become the norm, and taking the stairs rather than the lift can create real changes in your body. These small changes over time can help make big differences. Furthermore, doing these tiny changes keeps our brains happy, allowing us to embrace the new habit and make it a part of our routine.

Gamification

A bit of a buzzword in the last few years, this term can be applied to changing our habits by sparking the serotonin in our brains and turning something like exercise into fun. Why not use an app on your phone to turn a boring run into a race for your life away from zombie hordes? Yes, there’s an app for that! Many smartwatches and fitness trackers let you compete with friends to win virtual trophies. Or go old fashioned and simply join a team sport rather than just trudging to the gym. The comradery and the competition can help inspire you to keep to new fitness goals. You can check out some of the current research in papers like this article analysing  “Gamification for health and wellbeing: A systematic review of the literature“. Feel like going in-depth? Why not read up on conference proceedings like this conference paper ” Does Gamification Work? — A Literature Review of Empirical Studies on Gamification. Alternatively, try reading this inspiring and engaging online book “Gamify: how gamification motivates people to do extraordinary things”, available online through the Library.

Temptation Bundling

This is a fun term that basically means doing something fun at the same time as doing something you need to, but really don’t want to. It’s based on the theory known as Premack’s Principle. It is a relativity theory of reinforcement, which “states that more probable behaviors will reinforce less probable behaviorsSource. There is a wealth of articles on this in Librarysearch if you want a deep dive into its applications.

Here are some examples: Only watch that trashy tv show you love when you do the ironing, have difficult meetings at your favourite restaurant or listen to your favourite music whilst looking through mundane work tasks.

Present me/Future me

This is an idea that we are always “present me”, and future me is not here now so forget about them. Sadly poor future me always pays the price of present me’s decisions. So to “future-proof” yourself you need to make it easier for “present you” to make good choices. No snacks in the cupboards, have those workout clothes laid out first thing in the morning, or in your bag for work. Remove the social apps from your phone and prep healthy meals in advance. Make it easier to make good choices in the moment.

In conclusion

If you want to know how to achieve your New Year’s Resolutions, the trick is to make it easy and fun. Small changes, preparation and finding ways to make less enjoyable activities more fun is the key.

By Juliet Kinsey

Read more related articles from our blog, such as our post on meditation, or check out our Wellness Collection guides and online relaxation space.

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Scottish New Year Traditions

Scottish New Year Traditions

An old Scottish New Year tradition was First Footing – all you had to do was grab a lump of coal and a bottle of whisky and visit your neighbour to “see in” the New Year. This tradition is thought to date back to the Viking times and is quite quaint and sedate, but in modern times some of our New Year traditions have become a little bit crazy…..

Stonehaven Fireballs

This spectacular display takes place in the town of Stonehaven in Aberdeenshire. Roughly 40 people take part and at the stroke of midnight, the fireballs are lit and are whirled around by those brave enough to take part in the procession along the High Street. The balls are made from wood and fabric soaked in paraffin and then enclosed in wire mesh. The procession takes around half an hour and the balls are hurled into the sea at the end. The origins of the tradition are unclear, but it has now become a popular tourist attraction. If you can’t attend the procession, there has been a webcam allowing remote viewing in the past which will hopefully be running again this year and the link is here. You can check out previous processions online by clicking here.

The Ba’, Kirkwall, Orkney

The game begins at 1pm on New Year’s Day when the Ba’ is thrown up from the Mercat Cross outside St. Magnus Cathedral. Two teams, Uppies and Doonies try to get the Ba’- a leather ball filled with cork handmade by local craftsmen- to their respective home goals. For Uppies it’s at the far end of the main street opposite the catholic church, and for Doonies it’s Kirkwall Harbour. If the Ba’ “gaas doon” then the players are expected to jump into the harbour. It’s a contest of scrums, pushing, shoving, fast sprints and sneaky smuggles. Where your allegiance lies used to depend on where you were born with Uppies being born south of the cathedral and Doonies born north of it. Now with many women being sent to Aberdeen to give birth, most men play on the side their father or grandfather played on. The game mostly takes place on the town’s main streets with businesses and homes boarding up their properties to prevent damage.

There are no rules, and a game can last for many hours with little movement of the scrum. Only when a team member manages to get the Ba’ to the outer players can a fast break or smuggle (up a player’s jumper) take place. It is then chaotic with those in possession of the Ba’ trying to get as close as possible to their goal whilst throwing the opposition off the trail by using the winding lanes in Kirkwall’s streets.

Once the winning team has reached their goal, the Ba’ is presented to a member of the team-usually someone who has participated for many years. It’s a lot easier to watch than take part in-click here to watch the Ba’ from a previous year.

The Loony Dook, South Queensferry

Held on New Year’s Day, The Loony Dook is a charity event requiring the participants to dip into the freezing cold waters of the Firth of Forth. The name comes from two Scots words, loony (a crazy person) and dook (to bathe or take a dip).

The first Loony Dook took place in 1986 when some friends suggested it would be a good hangover cure. The following year it became a charity event with proceeds going to local charities such as RNLI Queensferry. Over the years the event grew to include a fancy dress parade and became so large it had to become an organized event. Each year thousands of onlookers come to watch participants who are greeted by pipers and offered hot porridge before taking the plunge.

The event has caught on in other Scottish seaside towns along the Firth such as North Berwick, Kirkcaldy and St. Andrews so if you can’t make it to South Queensferry, then you may be able to catch the action at a different venue. If you prefer to stay warm and dry at New Year then click here to view a previous Loony Dook from the comfort of your home!

By Vivienne Hamilton

Find amazing resources on Scotland in LibrarySearch.napier.ac.uk

Read more about Scottish Traditions with this post on Burns Night.

New Year Resolutions: study and social

We hope all our Edinburgh Napier University students and staff had a wonderful Christmas and New Year’s with some time to relax and catch up with friends and family.

With the festivities now over, you might be thinking that it’s time to make some resolutions and get back into that ‘serious study mode’.

It’s also a time to reflect on past events and your studies to see what you might want to freshen up and change for the new year. Just keep in mind that progress is always ongoing, and you should focus on one step at a time!

 

 

New Year Resolutions

New Year Resolutions

 

 

Here are some suggestions that you might want to consider below:

 

  1. Change your learning style or study skills

If you want to change your study habits or try a new way of learning, Box of Broadcasts (BOB) and listening to Podcasts are productive ways of gathering information and evidence for your assignments. You can find more information about it on our Libguides.

The library also has a study skills reading list and many books available like Improving Your Study Skills by Shelley O’Hara for improving the way you learn.

 

Study planning

Study planning

 

  1. Balancing education and work or your social life

This could be the year where you decide to prioritise your time wisely and manage your schedule to avoid burnout. You might want to break up the week by scheduling tasks into your calendar or stick colourful post-it notes around your room as visual reminders. Your education should be your priority and then you can consider what to do in your spare time such as music, sports or travelling!

 

  1. Try new activities

Whatever the weather, if you have a burning desire for adventures in the outdoors, like kayaking, hikes and walks in the hills, then the Hiking and Outdoor Activities society at Edinburgh Napier may be the one for you this year!

You can join more of Napier’s societies in the link below:

https://www.napierstudents.com/teamnapiersocieties/atozsocieties/

 

 

Hiking

Hiking

Spanish New Year

New Year in Spain

Not for Spaniards the heavy stodge of black bun or shortbread. They prefer something altogether lighter to bring in the New Year. To navigate the transition between the old year and the year to come – año nuevo – Spaniards stay at home, and, at midnight, it’s customary to eat las doce uvas (the twelve lucky grapes), one on each stroke of the clock.

It doesn’t matter if they’re red or white, seedless or not, eating 12 grapes is supposed to bring good luck, prosperity, and happiness for the year ahead because they represent each month of the year.

The truth is that the practice became established in 1909, when some of Alicante’s vine growers popularized this custom in order to sell huge numbers of grapes from an excellent harvest.

Before COVID arrived (and ideally again in the future), families or friends usually got together for a delicious dinner and then meet in the central square or any iconic local place to welcome the new year on this special and magic night.

The chiming of the clock is broadcast on TV all over Spain. After eating the grapes, the atmosphere is an explosion of joy, fireworks, confetti, music and dance until the early hours.

This year

This year like the previous one, the excitement will need to be much more contained and restricted in order to protect one another. However, I still encourage you to make the most of it with a physical or virtual toast, good wishes and resolutions.

Let’s be hopeful about 2022 and the good things to come. And above all, don’t forget to prepare your lucky grapes: the race to swallow all twelve before the clock stops chiming is lots of fun and your 5 a day fruit intake will be more than accomplished!

¡Feliz Año Nuevo!\

by Emi Pastor

Read about Spanish Christmas traditions in our earlier post here

 

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