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Health

Therapist completes a 'year in review' for the past 5 years. Here are his biggest lessons.

The alternative to New Year's resolutions helps make goals based on self-reflection rather than lofty ideals.

past year in review, chris cordry
Photo by Paico Oficial on Unsplash

Imagine making decisions based on what has proven to make you happy.

We’re still fairly early into January, and definitely only into the early stages of 2023. And that means that New Year’s resolutions are still the topic of many conversations—whether they pertain to health, productivity or general satisfaction with life.

However, it’s no secret that the standard New Year’s resolution, however inspired it may be at first, often loses its luster after a short amount of time. Though there can be several reasons why, the common conundrum has many folks looking for more personalized approaches that they can actually stick to.

As it turns out, the best way forward might actually be a quick look into the past.

Those well versed in personal development might be already familiar with a common alternative to the New Year’s resolution called the “past year review.” This method was popularized by “The 4-Hour Workweek” author Tim Ferriss, and is often described as a more informed and actionable way to approach goals.


The idea is pretty straightforward—create two columns marked “positive” and “negative," then go through your previous year's calendar or schedule week by week and jot down the people, activities and commitments that triggered either positive or negative emotions for that month. Once you’ve gone through all 12 months, take note of what things most affected you, either positively or negatively. Lastly, schedule more of the positive things and less of the negative things. The whole process should take an hour or less.

past year in review

A simple list can reveal a lot.

Photo by Lauren Sauder on Unsplash

It’s a simple process, but it can offer profound insight. Take it from Chris Cordry, LMFT, who’s done it for five years now. Since 2018, Cordry has quit three different jobs, started his own business and taken extended travel trips—all “big leaps” he credits to starting this tradition in 2018.

For 2023, Cordry collected five years worth of data from his previous past year reviews (PYRs) and documented his findings in a blog post on his website.

Below is a quick recap of what he found to be the most powerful lessons:

Learning

Courses of all kinds were found valuable, although Cordry noted that taking more than one “online class at a time is a recipe for failure.” He also recalled that in-person classes were particularly “socially stimulating.”

Travel

Now that he’s older, Cordry finds traveling with friends or family creates a more positive memory than traveling solo—which he used to do for months on end, but now finds he gets lonely or depressed. Just goes to show that values change over time.

new years resolutions

Some like to travel in groups. Others prefer solo.

Photo by Felix Rostig on Unsplash

Creativity

Again, doing activities with people provided the most enjoyable experiences—Dungeons & Dragons, performing at poetry readings and going to movies with friends made it to the top of Cordry's list.

Work and Career

This area is where the “not to do list” becomes vital, Cordry warns, admitting that he continued several things from his list well into the following year, with “predictable consequences”—things like long draining commutes, long hours or working during important holidays. All of which stopped happening once he started his own business.

Though establishing a healthy work-life balance will look different to everyone, Cordry notes that time management is a major factor. “Having too much free time is just as bad as being busy and stressed out,” he writes. “All that time tends to get filled with low-quality activities like internet browsing, binge-watching, and overthinking.”

Relationships

The data was clear—moments with close friends and family yielded some of the most positive emotions and experiences, accounting for 80% during five years. Even attending parent-teacher conferences for his daughter felt “impactful.” Therefore, more trips and activities shall be scheduled.

Mental Health

Sunlight, fresh air and exercise can be powerful mood boosters. Cordry also learned that shorter, more frequent meditations as a daily practice made a bigger difference than long retreats.

Much to his surprise, COVID-19 didn’t affect his mental health at all, since he accepted that it was outside his control. What did make him suffer were the things he didn’t accept. Something I’m sure a lot of us can relate to.

meditation

Daily meditation can be just as impactful as long, less frequent meditation.

Photo by Ian Stauffer on Unsplash

Though this is a self-reflection, it’s easy to see the PYR’s universal appeal—this kind of insight can be hugely beneficial for shaping a life that aligns with one’s true values. Obviously there’s no foolproof way to achieve successful goal setting, but this approach at least takes into account previous patterns, rather than forcing someone to walk blindly into the future under the premise of a “fresh start.”

You might be thinking—great, cool, I didn’t keep a journal or planner this year, so this is all meaningless. To that, Cordry has a few suggestions, like going through photos on your phone, as well as reviewing books you’ve read, films and shows you've watched, classes you've taken, music you've listened to, sites you've bookmarked and posts you've made to social media.

“Even just picking a couple of these can give you some perspective on your year,” he told Upworthy. “This can surface fun moments you may have forgotten about, as well as show you who you're spending your time with, and how.”

Experience might be a great teacher, but we still must sit down to study it. 2023 has only just begun. Whatever your goals are, perhaps one of the kindest things you can do for yourself is acknowledging what has brought you this far, in order to move forward in a healthy way.

Mel Robinson making a TED Talk.

Towards the end of The Beatles’ illustrious but brief career, Paul McCartney wrote “Let it Be,” a song about finding peace by letting events take their natural course. It was a sentiment that seemed to mirror the feeling of resignation the band had with its imminent demise.

The bittersweet song has had an appeal that has lasted generations and that may be because it reflects an essential psychological concept: the locus of control. “It’s about understanding where our influence ends and accepting that some things are beyond our control,” Jennifer Chappell Marsh, a marriage and family therapist, told The Huffington Post. “We can’t control others, so instead, we should focus on our own actions and responses.”

This idea of giving up control, or the illusion of it, when it does us no good, was perfectly distilled into 2 words that everyone can understand as the “Let Them” theory. Podcast host, author, motivational speaker and former lawyer Mel Robbins explained this theory perfectly in a vial Instagram video.

“I just heard about this thing called the ‘Let Them Theory,’ I freaking love this,” Robbins starts the video.

“If your friends are not inviting you out to brunch this weekend, let them. If the person that you're really attracted to is not interested in a commitment, let them. If your kids do not want to get up and go to that thing with you this week, let them.” Robbins says in the clip. “So much time and energy is wasted on forcing other people to match our expectations.”

“If they’re not showing up how you want them to show up, do not try to force them to change; let them be themselves because they are revealing who they are to you. Just let them – and then you get to choose what you do next,” she continued.

The phrase is a great one to keep in your mental health tool kit because it’s a reminder that, for the most part, we can’t control other people. And if we can, is it worth wasting the emotional energy? Especially when we can allow people to behave as they wish and then we can react to them however we choose.

@melrobbins

Stop wasting energy on trying to get other people to meet YOUR expectations. Instead, try using the “Let Them Theory.” 💥 Listen now on the #melrobbinspodcast!! “The “Let Them Theory”: A Life Changing Mindset Hack That 15 Million People Can’t Stop Talking About” 🔗 in bio #melrobbins #letthemtheory #letgo #lettinggo #podcast #podcastepisode

How you respond to their behavior can significantly impact how they treat you in the future.

It’s also incredibly freeing to relieve yourself of the responsibility of changing people or feeling responsible for their actions. As the old Polish proverb goes, “Not my circus, not my monkeys.”

“Yes! It’s much like a concept propelled by the book ‘The Subtle Art of Not Giving a F**k.’ Save your energy and set your boundaries accordingly. It’s realizing that we only have “control” over ourselves and it’s so freeing,” 60DaysToLive2012 wrote.

“Let It Be” brought Paul McCartney solace as he dealt with losing his band in a very public breakup. The same state of mind can help all of us, whether it’s dealing with parents living in the past, friends who change and you don’t feel like you know them anymore, or someone who cuts you off in traffic because they’re in a huge rush to go who knows where.

The moment someone gets on your nerves and you feel a jolt of anxiety run up your back, take a big breath and say, “Let them.”


This article originally appeared last year.

Education

Never know how to answer the 'What do you do' question? This simple formula can help.

How many times have you been asked, "What do you do?" and not known what to say?

Let's face it, our answers to this question are usually a bit blasé.

We’ve all been there. The moment we’re face to face with a stranger and the ice breakers begin rolling in. During this little tête-à-tête, one question is sure to be as inevitable as Thanos himself: “What do you do?”

Even for the most skilled small talkers among us, this is not always a particularly easy question to answer. Not without sounding overly vague, sterile, or, yes, even dull. But as CNBC contributor and author Jessica Chen will tell you, there is a tried-and-true method that not only provides an answer for the “What do you do?” question but inspires authentic connection with others.

Her formula, which is included in her book Smart, Not Loud: How to Get Noticed at Work for All the Right Reasons, is pretty simple and definitely gives you more to work with than just saying your job title, which, barring any astronauts or Grammy award winners reading this, can sound pretty bland for most of us.


Without further ado, here are the 3 points to hit in your answer, according to Chen.

1. Talk about the issues you solve

This can help paint the picture that anyone can relate to, even if they have zero familiarity with your industry. Chen advises putting this in the form of a rhetorical question.

Examples:

  • “You know how cyberattacks are getting more frequent and sophisticated?”
  • “You know how you see ads when you scroll through a news story?”

2. Share the solutions you offer

Now’s your chance to clearly explain how your work addresses the issue you set up in step one. Chen notes that it’s important to think about “real-life implications" of what you do every day:

Examples:

  • “What I do is create software systems that alert companies when a suspicious user tries to access their platform.”
  • “What I do is research the best places to put ads so that they have maximum visibility.”

3. Drop some proof

This is where you tie it all together, using a story or other pertinent company details, in order to solidify your credibility.

  • “In fact, our organization is one of the largest cybersecurity companies in the world with clients like [well-known company].”
  • “In fact, the click-through rate of our ads is around 3%, which is much higher than the industry average.”

Put all those together and you’ve got: “You know how [talk about issues you solve]? So what I do is [share the solutions you offer]. In fact, [drop some proof].” Badda bing, badda boom, a concise, yet well-thought out and impactful answer that actually provides a snapshot of what you do for a living. Side effects might include nods of interest and response in the form of, “Wow, cool!”


If you’re struggling with all things small talk, having a go-to approach, much like this one, isn’t a bad idea. Having things like the FORD method, which is essentially a list of ice breaker questions that will get virtually anyone talking, in the back pocket can really help offset any social jitters that get in the way in the heat of the moment.

Basically, it’s totally okay if you don’t naturally have the gift of gab. But since you will likely have to engage in conversations throughout a good chunk of your life, it might behoove you to find ways to make it less stressful. And even for those of us who are extroverted and can chat with anyone, there are ways in which we can make our communication more impactful.

Nolan Reid / TikTok

There's an old joke slash meme that goes something like this: "Guys literally only want one thing and it's disgusting." Its used to imply, obviously, that men are shallow and crude creatures. TikTok creator and simple-life advocate Nolan Reid, however, has a different idea of what men really want.

Nolan recently made a video about "Little things in life that make men happy."

The hilarious list includes:

  • A fridge full of beer.
  • Drinking said beer in the garage. With your dog. And a good buddy.
  • Finding a cool stick.
  • Kicking a rock.
  • Staring at water.
  • Dropping rocks into said water.

As a fellow man, I would say: Yeah. That pretty much covers it.

It really doesn't take much! Watch Nolan's full video to see the rest, and just appreciate how much joy and satisfaction he gets from these simple thing.




People loved Nolan's list – so much so that they began adding their own ideas of "simple things men love."

The video racked up hundreds of thousands of views across TikTok and Instagram.

One commenter wrote, "He just described my whole personality." Another added, "This guy gets it."

Others chimed in with their own additions to the list, like staring at a fire for hours. Or just peace and quiet.

But most of the nearly 200 comments were just people chiming in to say one thing:

"Hell yeah."

Finally, someone who understands us.

Nolan's ultra-relaxed vision of "masculinity" is honestly so refreshing.

Men on social media are usually bombarded with the Andrew Tates and Jordan Petersons of the world, influencers who constantly berate us to make more money, lose weight and add muscle, sleep with more women, take charge, relentlessly self-improve.

I like Nolan's much chiller idea of masculinity. It reminds me of being a kid, taking pleasure in the simple things, not racing to be anywhere, not trying to impress anyone or prove anything.

Nolan's entire account is a breath of fresh air, an antidote to hustle culture. His videos find joy in:

  • Breaking down cardboard boxes
  • Driving at sunset
  • Going fishing
  • Throwing a frisbee
  • Wearing t-shirts
A daily visit to his page is almost like a meditation. I highly recommend giving him a follow to add a little counterprogramming to your social media feed.

Nolan says in another recent video that he started making TikToks and Instagram reels just for fun, but discovered along the way that he was really passionate about the message.

"I never thought that my simple living and love for little things would resonate with so many of you."

He said he hopes to inspire people to "take a step back and enjoy the good simple things in life."

I suddenly have the urge to go chuck a rock into a river, so I would say: Mission Accomplished!

This article originally appeared last year.

A woman can't believe who just texted her.

It’s funny to think that text messaging has only been a common form of communication for about 25 years. It began to take hold in the late 1990s, but most phones didn’t have full keyboards. You had to multi-tap a number on the handset to get to the correct letter. Needless to say, it took a long time just to get your thoughts out. It could also be expensive. Unlimited text wasn’t a thing back then, so you got dinged for 10 to 20 cents for every message you sent.

In 1998, Donovan Shears of Coventry, England, was so excited to get his first mobile phone for his 18th birthday that he texted a bunch of random numbers while hanging out at a pub where he worked. "I started sending out random text messages, showing off to my friends. I picked the first four digits the same as mine, then the last three digits randomly—it was probably about five or six different numbers—and then didn't think anything of it,” he said, according to the BBC.

But one person responded to his text, an 18-year-old girl named Kirsty in Cleethorpes, Lincolnshire, 100 miles away, who wrote, “Who’s this?” Donovan responded with a simple “Don.” Kirsty had just got a mobile phone, so she figured the text was from someone she had recently given her phone number to. Remember, those were the wonderful days when you didn’t get spam texts randomly saying, “Hi, how are you?” Today, Donovan’s text probably would have been blocked and marked as SPAM.

Donovan and Kirsty then began a conversation that has continued ever since. "That single moment led to over 20 years of love, laughter, and partnership," they said. They began texting each other daily, but after getting £250 ($311) phone bills, they started calling one another. Donovan immediately fell in love with Kirsty's Scottish accent.

Six months after the first text, Kirsty drove to Coventry to meet Donovan in person. "I said to my stepsister, I've got to go and meet this guy, and she was like, 'He could be anyone,' and I was like, 'Yes, I know,' but I was 18 and didn't really think about consequences. I just got on a train and came to Coventry."

The couple danced the night away at a club and then, in pure English tradition, capped the night off with a kebab. "I remember coming back from our first night out, and we just cuddled up; it was kind of magical in a way,” Donovan said, according to Grimsby Live.

The couple married four years later and have two children, Alora, 6, and Stirling, 9. Donovan has nothing but praise for Kirsty: "She is an amazing woman. She's so intelligent, and we know each other so well. She's my best friend as well as my wife."

The story is an incredible example of how the most important relationships in our lives sometimes come together just out of random chance. A meeting at a bar or an interaction at the supermarket can change our lives forever. It’s also a touching example of how the excitement over the ability to send a text message in 1998 brought together two people who never would have met without it. For all the pain that technology brings us in the modern world, there are still many reasons to love its ability to bring people together.

Photo credit: Canva, Note via @nightsayni/Reddit

He's sorry. He didn't mean to be mean.

For the most part, mood swings are pretty normal for kids. But man, can it be a challenge for parents to ride those emotional rollercoasters. After all, to stay completely regulated as someone goes from sweet giggles to unintelligible rage in .0002 seconds takes the tolerance of a trained monk. Still, even a little patience goes a long way with this herculean task.

Take this dad for instance, who recently shared two wildly different handwritten notes from his 5-year-old son, spanned only 10 minutes apart. For context, the dad explained that his son has gotten furious at him for “reading something to him instead of slowly sounding out the sounds for him to read himself.” What a monster, right?

During a time out his son took to cool off, he managed to write this sick burn: “You’re the worst dad in the world. I don’t even like you.”

The little fella must have immediately regretted his choice, because he also wrote another note, which read: “Sorry, sorry. I did not mean to be mean to you,” along with a sad picture of himself for good measure.


Have many, many, many parents been in this exact same boat? Judging by the comments, most certainly. One person wrote, “Kids are... interesting when it comes to mood swings; my 2 year old had a total meltdown this weekend because I opened his yogurt for him (he wanted to open it, but I didn't think he wanted to do it). A few minutes of crying and he popped back together and just ate his yogurt and was happy again.”

Another echoed, “Father of two 5y/os here. This is 100% normal and happens multiple times a week in our home. Lots of emotions at this age.”

One parent even shared how having safe spaces to process those big emotions can help kids develop into pretty emotionally stable adults, writing, “My son at that age would put himself into timeout (I never once put him into timeout but his kindergarten had that system).. so he would go into his room after he said something mean to me.. sit in a corner for 5-10 min and then come out and apologize and say he didn’t mean it.. he is almost 21 now and still the most thoughtful person I know, always considering how his words impact others.”

One person could even relate to the kiddo’s dilemma, saying, “Emotions are big and overwhelming! Sometimes I want to do the dang thing myself and sometimes I just want it done when I think about it. Thankfully in my decades on earth I'm better at recognizing and communicating the difference, but I totally get his frustration.”

gif of man throwing a tantrumIf we don't teach our kids to regulate their emotions early, workplaces might look like this in 20 years.media.giphy.com

But of course the best comment goes to the person who simply appreciated that “Lil bro had a whole character arc.”

It’s funny to see in plain writing the kind of emotional whiplash that every parent experiences once in a while. But this story is also a nice reminder to not take any of it personally. Because sometimes all it takes is ten minutes, and a little compassion, for things to go back to normal again.

Hopefully the dad holds onto these notes to re-read aloud one day. At his son’s wedding perhaps. Or his 21st birthday.