Make good intentions come true

By ANGELA McCARTHY

I resolve to ... kill the slob within

Exercise lowers stress levels, so start getting fit by using your lunch hour for some exercise. Not only is it easy, but it can be social if you exercise with lunchtime cronies.

Dr Ian Pogson, a medical doctor and director of Primary Corporate Health, says 30 minutes of exercise, five days a week, is important.

It can be done in short bursts, so a brisk walk at lunchtime is spot on.

Other health tips? Fuel up each morning with breakfast, then drink six to eight glasses of water during the day.

Avoid scoffing from the snack machine: "Dried fruit and nuts are much better for you," says Dr Pogson.

I resolve to ... give up smoking

Quitline suggests setting a "Quit Day" date when all cigarette paraphernalia is purged from the house, car and work area.

Keep a record sheet highlighting at-risk times and including reminders on how to avert temptation. An example, shower as soon as you get up to beat wake-up cravings.

Go for a walk - not to the smoking room - at work. The helpline says family and work colleagues' support is important and, yes, nicotine patches and gum will help. Quitline is (0800) 778-7789 or see www.quit.org.nz

I resolve to ... cut down on work-related drinking

Had too many embarrassing incidents last year at Friday night office drinks? Feel that hangovers have affected your performance levels too often?

On Friday nights when you're tired and thirsty, the first drinks can slip down quickly.

Alcohol and Drug Helpline volunteer Steve - counselling staff don't give surnames - suggests setting new drinking habits that include non-alcoholic drinks.

"Quench your thirst with water and orange juice before going to alcohol, and have a glass of water between each glass of alcohol."

He also recommends recording in a diary the amount you drink, which makes you more aware of the amount you consume.

Confiding helps. Most people fear their office mates will scoff at their attempts to cut back. But they often find that others also want to moderate their alcohol intake.

The Alcohol and Drug Helpline is (0800) 787-797.

I resolve to ... keep my finances under control

Never have enough money until pay day? Federation of Family Budgeting Services president Shirley Woodrow recommends recording all expenses to work out your outgoings, then writing a budget.

"Make sure you plan for known expenses, like car registration."

Woodrow suggests cutting travel costs by car-pooling or taking the bus. And small savings, such as not buying lunch, do add up, she says.

Cook extra amounts of your favourite pasta meal to take for lunch. Make sandwiches; take fruit and yoghurt.

The daily savings may seem minimal, but you can save $5 to $15 on lunch each day.

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I resolve to ... be nicer to colleagues I can't stand

You know that office life would be so much easier if you could get over your dislike for so-and-so.

Be proactive. Note down when and why you're being horrible and look for patterns, suggests performance consultant Jan Suckling.

"You may find that when the person acts submissively, you act aggressively."

Then set a goal to reduce your less-than-lovely interactions, choosing a strategy that fits what you've observed about yourself.

For example, if you lash out under pressure, try to avoid people contact at that time, or communicate by email rather than face to face, says Suckling.

Try to get to know the person better, which often rids you of superficial irritations. Also try to communicate with them when things are going well, says Suckling.

"Talking to them under better circumstances may alter the dynamics enough for a different communication pattern to evolve."

I resolve to ... change my job because I don't enjoy it

Write down everything you dislike about the job - perhaps it's long hours, too much travel, or a bad boss.

Then write down everything you like.

Finally, write down a description of your dream job.

"This gives you something to aim for, even if you only reach 80 per cent of that dream," says TLC Counselling and Career Centre career coach Mike Dent.

Identifying transferable skills such as communication skills and planning ability is another helpful exercise, says Dent.

Sometimes all you need is a change within your current place of employment. Applying for promotion or up-skilling can work wonders.

I resolve to ... get a better balance between work and family

Sick of feeling guilty about work taking over your life? Running out of enthusiasm for a job you used to love?

Stewart Forsyth of FX Consultants says goal-setting helps establish balance.

Make the goals "clear, specific and measurable. For example, one might be to have lunch with work-mates once a month, or to be home by 6pm at least three times a week."



Book times for these goals in your diary so you can honestly tell others that you already have a commitment.

Pogson suggests breaking the dinner-telly-bed-work routine a couple of times a week: "It's good to have something to look forward to separate from your career."