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A goal for the new year is that I want to take lots of risks and do exiting things. I am going to live life to the fullest with my best friends Bella and Rory, moving on to bigger and better things we will continue are friendship and conquer our lives together. Thank you multi media for bringing us all together which lead to our strong bonds we created.

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A goal for my new semester is to go skydiving when I turn 18 in may. I have always wanted to go skydiving and hope that when I turn 18 my parents will let me go.I would be very nervous to, but I think it would be a good experience. Even though my parents will most likely say no I still really want to do it and it is on my bucket list.

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One thing that I want to change this semester is that I would like to spend more time with my family than I did in my first semester. I did hangout with my family this semester, but I would like to hangout with them more because they are very important to me. I would like to set aside a day every once in a while where we all hangout.

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A goal for my new semester is to try a lot more different types of food. I never turn down the opportunity to try a new food, but I would like to try many new foods from different cultures. Although I try new food, the food I try is never to different than the food I have always eaten. My goal is to expand what I eat to different cultures.

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The Most Popular Foods Around The World (According To Instagram)

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A goal for my self for the new semester is imagine what my best life could be like in a couple years and work to make that happen. I imagine that in a few years I will still be working in college and getting many opportunities to do a variety of activities I enjoy. With imagining my goals I am going to try my best to make them a reality.

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A goal for my new semester is to improve on is becoming more productive. I always procrastinate when I have to do things like clean my room and do my homework, but I would like to become better at just doing it at the time rather than pushing it off and waiting to do it at a later time.

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We all procrastinate from time to time. Sometimes it's those mundane things - like sorting through old files, reconciling accounts, or tidying the linen cupboard. But often it's the bigger things that require more time, more commitment, and put us at more risk of failing, looking foolish or feeling emotionally bruised. Things like updating our resume to look for a new job, confronting a situation that weighs us down, or pursuing a long held aspiration.

Of course people come up with all sorts of creative reasons why now, today, just isn't the right time. Too busy. Too broke. Too stressed. Too risky. Too uncertain. Too inexperienced. Too old. Too young. Too disruptive. Occasionally those reasons are valid. But more often they are simply excuses for doing the real work and experiencing the emotional discomfort inherent in making meaningful changes in our work and lives.

At the core of that discomfort is fear. That potent and instinctive emotion whose reason for being is to protect us from pain (including the emotional variety) and urge us away from anything it perceives might threaten our sense of self, injure our pride, or rattle our world. However, left unchecked, those fears can drive us to cling on to the hope that if we procrastinate long enough, our situation will improve, or our misgivings will magically evaporate and be replaced with newfound clarity and courage. We tell ourselves that 'one day' we will be ready to make a change, or take a chance; that 'one day' the timing will be better, our confidence stronger, our circumstances easier.

Unfortunately the reverse is generally true. As the days roll steadily by, our fears grow larger, not smaller, until they eventually lead to a burial ground for unfulfilled dreams and untapped potential. All the time, our procrastination can exact a steep toll on our finances, career, business, relationships and health. We are loath to admit it, but in electing to put off today what can be done tomorrow, we inadvertently sell out on our happiness - both today, and in the many tomorrows that comprise our future. Philosopher William James was not understating the impact of procrastination when he said, "Nothing is so fatiguing as the eternal hanging on of an unfulfilled goal."

As I wrote in Stop Playing Safe, "Life rewards action. Nothing great is accomplished without it." The 7 strategies below will help you step through worn out excuses and into the bold actions needed to enjoy more of what you want in your life. Read them now. Apply them now. Delay grows increasingly expensive.
7 Strategies to End Procrastination and Start Into Action

1. Write down your goal and give yourself a deadline. A goal without a deadline can be put off indefinitely.

2. Break your goal into small pieces. The bigger your goal or the change you want to make, the more quickly it can send you into overwhelm. So if your goal feels daunting, break it into manageable, bite-sized steps. Remember, you don't have to know every step of the way; just the next few steps immediately ahead. Your next steps will become obvious as you move along.

3. Visualize the future you want. Imagine the emotions you will feel. Picture yourself in a favorite place celebrating what you've accomplished. Imagine those who love you most celebrating your success.

4. Harness fear. Fear is a powerful emotion that can keep us mired in excuses. Yet, by focusing on what you don't want, you can harness it in your favor. So write down how you will feel a year from now if you do nothing. Be brave and really honest with yourself about the cost of continued inaction. After all, if nothing changes, nothing changes!

5. Build accountability. Enlist a support team or an accountability partner or, as I suggested in Stop Playing Safe, recruit your own Personal Board of Advisors to help keep you focused and on track. Set up a time to check-in regularly and let them know ways in which they can help. For instance, to remind you of past accomplishments, and why you set about making these changes in the first place.

6. Reward progress. Set up a reward system to ensure you celebrate progress and small successes as you go along. Whether a fun activity with friends, or a treat for yourself, make it something that acknowledges your progress and effort.

7. Act bravely daily. Starting today. Building momentum is crucial as you start out. So commit to stepping out of your comfort zone at least once per day. Beginning today - before your fear-laden excuses, disguised as sheer laziness, kick in again. It can be something really small. After all, it doesn't matter how fast you are going, so long as you are stepping forward in a direction that inspires you. So take that first step, then another, then another... after all - life rewards action!

Bestselling author, speaker & leadership authority, Margie Warrell emboldens leaders to expand their vision and become braver change-makers. An advisory board member of Forbes School of Business & Technology, Margie draws on her diverse international background to ...

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Why You Procrastinate, and How to Stop It. Now.

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Stop Procrastination. NOW. We all procrastinate from time to time. Sometimes it's those mundane things - like sorting through old files, reconciling accounts, or tidying the linen cupboard. But often it's the bigger things that require more time, more commitment, and put us at more risk of failing, looking foolish or [...]

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A goal for my new semester is to read on my own time, books of my choosing. I never get the opportunity to read and I really enjoy it, so I am going to set some free time aside to read books I actually want to read. I always wish I had more time to read so this semester my goal is to actually make it happen.

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A goal for my new semester is to workout more. I only work out a few times a week, but next semester I think I will have more free time which means I will have more time to exercise. I do not need lots more time exercising, maybe just a couple more days a week.

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Making Exercise an Enjoyable Part of Your Everyday Life

You already know there are many great reasons to exercise-from improving energy, mood, sleep, and health to reducing anxiety, stress, and depression. And detailed exercise instructions and workout plans are just a click away. But if knowing how and why to exercise was enough, we'd all be in shape. Making exercise a habit takes more-you need the right mindset and a smart approach. Whatever your age or fitness level-even if you've never exercised a day in your life -there are steps you can take to make exercise less intimidating and painful and more fun and instinctive.

What's keeping you from exercising?

If you're having trouble beginning an exercise plan or following through, you're not alone. Many of us struggle getting out of the sedentary rut, despite our best intentions.

While practical concerns like a busy schedule or poor health can make exercise more challenging, for most of us, the biggest barriers are mental. Maybe it's a lack of self-confidence that keeps you from taking positive steps, or your motivation quickly flames out, or you get easily discouraged and give up. We've all been there at some point. Here's what you can do to break through mental barriers:

Ditch the all-or-nothing attitude. You don't have to spend hours in a gym or force yourself into monotonous or painful activities you hate to experience the physical and emotional benefits of exercise. A little exercise is better than nothing. In fact, adding just modest amounts of physical activity to your weekly routine can have a profound effect on your mental and emotional health.

Be kind to yourself. Research shows that self-compassion increases the likelihood that you'll succeed in any given endeavor. So, don't beat yourself up about your body, your current fitness level, or your supposed lack of willpower. All that will do is demotivate you. Instead, look at your past mistakes and unhealthy choices as opportunities to learn and grow.

Check your expectations. You didn't get out of shape overnight, and you're not going to instantly transform your body either. Expecting too much, too soon only leads to frustration. Try not to be discouraged by what you can't accomplish or how far you have to go to reach your fitness goals. Instead of obsessing over results, focus on consistency. While the improvements in mood and energy levels may happen quickly, the physical payoff will come in time.

Busting the biggest exercise excuses

Making excuses for not exercising? Whether it's lack of time or energy, or fear of the gym, there are solutions.
"I hate exercising."
Many of us feel the same. If sweating in a gym or pounding a treadmill isn't your idea of a great time, try to find an activity that you do enjoy-such as dancing-or pair physical activity with something more enjoyable. Take a walk at lunchtime through a scenic park, for example, walk laps of an air-conditioned mall while window shopping, walk, run, or bike with a friend, or listen to your favorite music while you move.
"I'm too busy."
Even the busiest of us can find free time in our day for activities that are important. It's your decision to make exercise a priority. And don't think you need a full hour for a good workout. Short 5-, 10-, or 15-minute bursts of activity can prove very effective-so, too, can squeezing all your exercise into a couple of sessions over the weekend. If you're too busy during the week, get up and get moving during the weekend when you have more time.
"I'm too tired."
It may sound counterintuitive, but physical activity is a powerful pick-me-up that actually reduces fatigue and boosts energy levels in the long run. With regular exercise, you'll feel much more energized, refreshed, and alert at all times.
"I'm too fat," "I'm too old," or "My health isn't good enough."
It's never too late to start building your strength and physical fitness, even if you're a senior or a self-confessed couch potato who has never exercised before. Very few health or weight problems rule exercise out of the question, so talk to your doctor about a safe routine.
"Exercise is too difficult and painful."
"No pain, no gain" is an outdated way of thinking about exercise. Exercise shouldn't hurt. And you don't have to push yourself until you're soaked in sweat or every muscle aches to get results. You can build your strength and fitness by walking, swimming, or even playing golf, gardening, or cleaning the house.
"I'm not athletic."
Still have nightmares from PE? You don't have to be sporty or ultra-coordinated to get fit. Focus on easy ways to boost your activity level, like walking, swimming, or even working more around the house. Anything that gets you moving will work.

How much exercise do you need?

The key thing to remember about starting an exercise program is that something is always better than nothing. Going for a quick walk is better than sitting on the couch; one minute of activity will help you lose more weight than no activity at all. That said, the current recommendations for most adults is to reach at least 150 minutes of moderate activity per week. You'll get there by exercising for 30 minutes, 5 times a week. Can't find 30 minutes in your busy schedule? It's okay to break things up. Two 15-minute workouts or three 10-minute workouts can be just as effective. And a recent study in the UK found that squeezing a week's worth of activity into one or two weekend sessions can benefit your health almost as much as spreading it out over the week.

How hard do I need to exercise?

Whether an activity is low, moderate, or high intensity varies according to your personal fitness level. A brisk jog, for example, may be low intensity for an athlete but high intensity for someone who's never exercised before. As a general guideline:

Low intensity activity: You can easily talk in full sentences.

Moderate intensity: You can speak in full sentences, but not sing.

High intensity: You are too breathless to speak in full sentences.

For most people, aiming for moderate intensity exercise is sufficient to improve your overall health. You should breathe a little heavier than normal, but not be out of breath. Your body should feel warmer as you move, but not overheated or sweating profusely. While everyone is different, don't assume that training for a marathon is better than training for a 5K or 10K. There's no need to overdo it.

Vary the intensity for faster results

Boosting your fitness while spending less time working out is the Holy Grail for everyone who exercises. But while most purported shortcuts are simply too good to be true, "interval training"-alternating low- and high-intensity activity-can actually deliver results.

Once you've warmed up, instead of walking at a moderate-intensity pace for 30 minutes, for example, try interval training for 20 minutes. Walk at a low-intensity pace for one minute followed by jogging at a high-intensity pace for one minute, then back to low-intensity walking for a minute, and so on.

Alternating intensity in this way will help you to squeeze a better workout into a shorter period of time. And as long as your doctor has cleared you to safely exercise this way, it can also help you lower your blood pressure, lose weight (especially around your middle), and maintain muscle mass.

Getting started safely

If you've never exercised before, or it's been a significant amount of time since you've attempted any strenuous physical activity, keep the following health precautions in mind:

Health issues? Get medical clearance first. If you have health concerns such as heart disease, asthma, diabetes, or high blood pressure, talk with your doctor before you start to exercise.

Warm up. Warm up with dynamic stretches-active movements that warm and flex the muscles you'll be using, such as leg kicks, walking lunges, or arm swings-and by doing a slower, easier version of the upcoming exercise. For example, if you're going to run, warm up with walking. Or if you're lifting weights, begin with a few light reps.

Cool down. After your workout, it's important to take a few minutes to cool down and allow your heart rate to return to its resting rate. A light jog or walk after a run, for example, or some gentle stretches after strength exercises can also help prevent soreness and injuries.

Drink plenty of water. Your body performs best when it's properly hydrated. Failing to drink enough water when you are exerting yourself over a prolonged period of time, especially in hot conditions, can be dangerous.

Listen to your body. If you feel pain or discomfort while working out, stop! If you feel better after a brief rest, you can slowly and gently resume your workout. But don't try to power through pain. That's a surefire recipe for injury.

How to make exercise a habit that sticks

There's a reason so many New Year's resolutions to get in shape crash and burn before February rolls around. And it's not that you simply don't have what it takes. Science shows us that there's a right way to build habits that last. Follow these steps to make exercise one of them.

Start small and build momentum

A goal of exercising for 30 minutes a day, 5 times a week may sound good. But how likely are you to follow through? The more ambitious your goal, the more likely you are to fail, feel bad about it, and give up. It's better to start with easy exercise goals you know you can achieve. As you meet them, you'll build self-confidence and momentum. Then you can move on to more challenging goals.

Make it automatic with triggers

Triggers are one of the secrets to success when it comes to forming an exercise habit. In fact, research shows that the most consistent exercisers rely on them. Triggers are simply reminders-a time of day, place, or cue-that kick off an automatic reaction. They put your routine on autopilot, so there's nothing to think about or decide on. The alarm clock goes off and you're out the door for your walk. You leave work for the day and head straight to the gym. You spot your sneakers right by the bed and you're up and running. Find ways to build them into your day to make exercise a no-brainer.

Reward yourself

People who exercise regularly tend to do so because of the rewards it brings to their lives, such as more energy, better sleep, and a greater sense of well-being. However, these tend to be long-term rewards. When you're starting an exercise program, it's important to give yourself immediate rewards when you successfully complete a workout or reach a new fitness goal. Choose something you look forward to, but don't allow yourself to do until after exercise. It can be something as simple as having a hot bath or a favorite cup of coffee.

Choose activities that make you feel happy and confident

If your workout is unpleasant or makes you feel clumsy or inept, you're unlikely to stick with it. Don't choose activities like running or lifting weights at the gym just because you think that's what you should do. Instead, pick activities that fit your lifestyle, abilities, and taste.

Set yourself up for success

Schedule it. You don't attend meetings and appointments spontaneously, you schedule them. If you're having trouble fitting exercise into your schedule, consider it an important appointment with yourself and mark it on your daily agenda.

Make it easy on yourself. Plan your workouts for the time of day when you're most awake and energetic. If you're not a morning person, for example, don't undermine yourself by planning to exercise before work.

Remove obstacles. Plan ahead for anything that might get in the way of exercising. Do you tend to run out of time in the morning? Get your workout clothes out the night before so you're ready to go as soon as you get up. Do you skip your evening workout if you go home first? Keep a gym bag in the car, so you can head out straight from work.

Hold yourself accountable. Commit to another person. If you've got a workout partner waiting, you're less likely to skip out. Or ask a friend or family member to check in on your progress. Announcing your goals to your social group (either online or in person) can also help keep you on track.

Tips for making exercise more enjoyable

As previously noted, you are much more likely to stick with an exercise program that's fun and rewarding. No amount of willpower is going to keep you going long-term with a workout you hate.

Think outside the gym

Does the thought of going to the gym fill you with dread? If you find the gym inconvenient, expensive, intimidating, or simply boring, that's okay. There are many exercise alternatives to weight rooms and cardio equipment.

For many, simply getting outside makes all the difference. You may enjoy running outdoors, where you can enjoy alone time and nature, even if you hate treadmills.

Just about everyone can find a physical activity they enjoy. But you may need to think beyond the standard running, swimming, and biking options. Here are a few activities you may find fun:

1. horseback riding

2. ballroom dancing

3. rollerblading

4. hiking

5. paddle boarding

6. kayaking

Make it a game

Activity-based video games such as those from Wii and Kinect can be a fun way to start moving. So-called "exergames" that are played standing up and moving around-simulating dancing, skateboarding, soccer, bowling, or tennis, for example-can burn at least as many calories as walking on a treadmill; some substantially more. Once you build up your confidence, try getting away from the TV screen and playing the real thing outside. Or use a smartphone app to keep your workouts fun and interesting-some immerse you in interactive stories to keep you motivated, such as running from hordes of zombies!

Pair it with something you enjoy

Think about activities that you enjoy and how you can incorporate them into an exercise routine. Watch TV as you ride a stationary bike, chat with a friend as you walk, take photographs on a scenic hike, walk the golf course instead of using a cart, or dance to music as you do household chores.

Make it social

Exercise can be a fun time to socialize with friends and working out with others can help keep you motivated. For those who enjoy company but dislike competition, a running club, water aerobics, or dance class may be the perfect thing. Others may find that a little healthy competition keeps the workout fun and exciting. You might seek out tennis partners, join an adult soccer league, find a regular pickup basketball game, or join a volleyball team.

Getting the whole family involved

If you have a family, there are many ways to exercise together. What's more, kids learn by example, and if you exercise as a family you are setting a great example for their future. Family activities might include:

Family walks in the evening if weather permits. Infants or young children can ride in a stroller.

Blast upbeat music to boogie to while doing chores as a family.

Seasonal activities, like skiing or ice skating in the winter and hiking, swimming, or cycling in the summer can both make fun family memories and provide healthy exercise.

Try a mindfulness approach

Instead of zoning out or distracting yourself when you exercise, try to pay attention to your body. By really focusing on how your body feels as you exercise-the rhythm of your breathing, the way your feet strike the ground, your muscles flexing as you move, even the way you feel on the inside-you'll not only improve your physical condition faster but also interrupt the flow of worries or negative thoughts running through your head, easing stress and anxiety. Exercising in this way can also help your nervous system become "unstuck" and begin to move out of the immobilization stress response that characterizes PTSD and trauma. Activities that engage both your arms and legs-such as walking (especially in sand), running, swimming, weight training, rock climbing, skiing, or dancing-are great choices for practicing mindfulness.

Easy ways to "sneak" more movement into your daily life

If you're not the kind of person who embraces a structured exercise program, try to think about physical activity as a lifestyle choice rather than a task to check off your to-do list. Look at your daily routine and consider ways to sneak in activity here and there. Even very small activities can add up over the course of a day.

Make chores count. House and yard work can be quite a workout, especially when done at a brisk pace. Scrub, vacuum, sweep, dust, mow, and weed-it all counts.

Look for ways to add extra steps. Take the stairs instead of the elevator or escalator. Park farther from a building entrance, rather than right out front. Get off your train or bus one stop early. The extra walking adds up.

Ditch the car whenever possible. Instead of driving everywhere, walk or bike instead when the distance is doable.

Move at work. Get up to talk to co-workers, rather than phoning or sending an email or IM. Take a walk during your coffee and lunch breaks. Use the bathroom on another floor. Walk while you're talking on the phone.

Exercise during commercial breaks. Make your TV less sedentary by exercising every time commercials come on or during the credits. Options include jumping jacks, sit-ups, or arm exercises using weights.

How getting a dog can boost fitness

Owning a dog leads to a more active lifestyle. Playing with a dog and taking him for a walk, hike, or run are fun and rewarding ways to fit exercise into your schedule. Studies have shown that dog owners are far more likely to meet their daily exercise requirements than non-owners. One year-long study found that walking an overweight dog helped both the animals and their owners lose weight (11 to 15 pounds). Researchers found that the dogs provided support in similar ways to a human exercise buddy, but with greater consistency and without any negative influence.

In another study, public housing residents who walked therapy dogs for up to 20 minutes, five days a week, lost an average of 14.4 pounds in a year, without changing their diets. If you're not in a position to own a dog, you can volunteer to walk homeless dogs for an animal shelter or rescue group. You'll not only be helping yourself, but by helping to socialize and exercise the dogs, you'll make them more adoptable.

How to stay motivated to exercise

No matter how much you enjoy an exercise routine, you may find that you eventually lose interest in it. That's the time to shake things up and try something new or alter the way you pursue the exercises that have worked so far.

Pair your workout with a treat. For example, you can listen to an audiobook or watch your favorite TV show while on the treadmill or stationary bike.

Log your activity. Keep a record of your workouts and fitness progress. Writing things down increases commitment and holds you accountable to your routine. Later on, it will also be encouraging to look back at where you began.

Harness the power of the community. Having others rooting for us and supporting us through exercise ups and downs helps to keep motivation strong. There are numerous online fitness communities you can join. You can also try working out with friends either in person or remotely using fitness apps that let you track and compare your progress with each other.

Get inspired. Read a health and fitness magazine or visit an exercise website and get inspired with photos of people being active. Sometimes reading about and looking at images of people who are healthy and fit can motivate you to move your body.

Related videos

Recommended reading

Starting to Exercise - Harvard Medical School Special Health Report

Guide to Physical Activity - Examples of physical activity that you might not have considered exercise. (National Heart, Lung, and Blood Institute)

Exercise: How to Get Started - Exercise basics including stretches. (familydoctor.org)

Fitness Basics - Including how to overcome barriers, creative ways to exercise, and types of exercise. (Mayo Clinic)

Tips to Help You Get Active - A step-by-step guide to getting started. (National Institutes of Health)

>Authors: Lawrence Robinson, Jeanne Segal, Ph.D., and Melinda Smith, M.A. Last updated: November 2018.

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How to Start Exercising and Stick to It Making Exercise an Enjoyable Part of Your Everyday LifeYou already know there are many great reasons to exercise-from improving energy, mood, sleep, and health to reducing anxiety, stress, and depression. And detailed exercise instructions

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This semester my family is taking a trip to somewhere in March for vacation. We have not yet chosen where we are going yet, but I would like to go to the Bahamas and visit Pig Island. I have always wanted to go there and hopefully we will.

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In the middle of paradise, with billionaires and celebrities for neighbors, is an island populated only by swimming pigs. For decades, this archipelago of 365 islands would remain largely unknown to the world. It would not be a ruthless pirate, pioneering loyalists, a notorious drug kingpin, or the infamous Fyre Festival that would unveil Exuma to the world, but rather the most unlikely of creatures.

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This semester, a goal I have is to become a better cook. I am not a good cook at all and can only cook a few types of food. My hope is that I can become a better cook and can cook a variety of different foods for myself because I think it is something important everyone should be able to do.