Exhausted by 2020? Here are 5 ways to recover and feel more rested throughout 2021
By Peter A. Heslin on
For most of us, 2020 was an exhausting year. The COVID-19 pandemic heralded draining physical health concerns, social isolation, job dislocation, uncertainty about the future and related mental health issues.
Although some of us have enjoyed changes such as less commuting, for many the pandemic added extra punch to the main source of stress – engaging in or searching for work.
Here’s what theory and research tells us about how to feel more rested and alive in 2021.
Recovery activity v experience
Recovery is the process of reversing the adverse impacts of stress. Leading recovery researchers Sabine Sonnentag and Charlotte Fritz have highlighted the important distinction between recovery activities (what you do during leisure time) and...
Want to exercise more? Try setting an open goal for your New Year’s Resolution
By Christian Swann on
It’s that time of year when many of us are setting goals for the year ahead. The most common New Year’s resolution – set by 59% of us - is to exercise more.
But our research suggests the way we typically set goals in exercise often doesn’t work. So, what should we do instead?
Our research interviewing elite athletes suggests one possibility is to set open goals instead.
Specific goals can actually put us off
Generally we’re advised to set specific, or SMART, goals (where SMART stands for specific, measurable, achievable, realistic and timebound). Aiming to walk 10,000 steps per day is a common example.
This advice is typically based on goal-setting theory from the 1990s. However, that theory has now evolved, with research now suggesting...
Three ways to achieve your New Year’s resolutions by building ‘goal infrastructure’
By Peter A. Heslin on
Every year most of us make New Year’s resolutions. Eat healthier. Exercise regularly. Invest more in valued relationships. Learn a language. And so on. Often they are the same resolutions as last year.
Why do our resolutions often so swiftly wither away?
A prime culprit in this annual rollercoaster of optimism and disappointment is overconfidence in the power of our intentions.
The excitement of a new year (and perhaps the fruit of celebrating a little too hard) cloud remembering a hard fact of life: good intentions readily evaporate without a trace in the face of everyday experiences such as exhaustion, temptation and long-standing habits.
Fortunately, academic research on goal-setting can help. Studies over several decades have...
Raspberry Lime & Mint Mocktail
By The Mindful Mocktail on
Ingredients (serves 1)
- 8 raspberries
- 1 lime, quartered
- 8-10 mint leaves
- 1 tsp sweetener of choice (opt)
- Sparkling water
Method
- Place raspberries, lime, mint and sweetener (if using) into a glass.
- Muddle together for about 1 minute to release the juice from the lime and raspberries, and the flavour from the mint. If you don’t have a muddler, use the back of a wooden spoon or similar.
- Top with sparkling water and stir gently.
- Add ice and garnish.
For more recipes like this, follow @themindfulmocktail on Instagram
Watermelon, Strawberry & Lime Mocktail
By The Mindful Mocktail on
Ingredients (serves 2)
- 2 cups watermelon
- 8 strawberries
- 1/2 cup lime juice
Method
- Place all ingredients in a high speed blender and blend until combined.
- Pour into an ice filled glass and garnish.
Tip: Add some mint for extra kick!
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For more recipes like this, follow @themindfulmocktail on Instagram
Rose Lemonade
By The Mindful Mocktail on
This pretty, refreshing drink is perfect for one or a crowd. It looks so pretty served in a jug for guests, just increase the quantities.
Ingredients
1/3 cup water
1/3 cup sweetener of your choice
1/3 cup rose dried rose petals (found in health food shops)
Lemon juice
Sparkling water
- Add water and sweetener to a small saucepan and dissolve over medium-high heat. Don’t let it boil - you don’t want to water to evaporate!
- Turn heat to low, add rose petals and stir.
- Leave on low until the colour fades from the petals. It will only take a few minutes. You can remove from the heat and leave it longer to seep if you want a deeper flavour/colour.
- Strain and leave to cool.
To Serve
- Place 2 TBS rose syrup into each glass.
- Add 3 TBS...
Strawberry & Basil Fizz
By The Mindful Mocktail on
This combination of strawberry and basil refreshing and healthy, plus it tastes great.
Ingredients
3 strawberries, chopped
4-6 basil leaves (depending on your taste preference)
Juice of half a lime
1 tsp sweetener of choice
Sparkling water or kombucha
Method
- Add strawberries, basil, lime and sweetener (if using) to a glass.
- Muddle together for about 1 minute. If you don’t have a muddler, use a wooden spoon or similar - anything that will ‘smoosh’ all the ingredients together!
- Top with sparkling water or kombucha and stir.
- Add ice and garnish and Enjoy!
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For more recipes like this, follow @themindfulmocktail on Instagram
How to Set Goals
By Melissa Ingram on
Many of us set ourselves tasks and goals to achieve what we feel will make a difference to our lives. Sometimes we find it difficult to achieve these goals as the journey becomes too long, too hard or it simply gets overshadowed by other ‘higher priority’ tasks and therefore these goals are pushed to the side.
Start by asking yourself some simple questions that can help you take control of your life and achieve your goals:
- What are you trying to achieve?
- What are your habits and what do you want to change?
- What have you achieved in life?
- Do you live in the moment?
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What are trying to achieve and what is your ultimate goal? Is it to live cleanly, train for a 10km fun run, sleep better, lose weight, drink more water, change careers, start a...
Beer before wine and you’ll feel fine? No you won’t says new study
By Kai Hensel on
Plenty of us have been there: waking up after a night out with a thumping headache, feeling sick and swearing never to touch alcohol again. If only there were a way to prevent these terrible hangovers.
It isn’t uncommon for us to mix our drinks, maybe a beer in the pub before moving on to wine. Folk wisdom has something to say about this: “Beer before wine and you’ll feel fine; wine before beer and you’ll feel queer.” This idea is very prevalent and versions of it occur in many languages. In my native country, Germany, for example, we say: “Wein auf Bier, das rat’ ich Dir—Bier auf Wein, das lass’ sein.” This translates as: “Wine on beer, I’ll advise you to drink beer on wine.”
But it turns out that there is no truth to these...