New Year’s Resolutions: Is it laziness or executive functioning that keeps us from reaching our goals?

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Written by: Bryan Randolph, LICSW

For many people, the start of a new year provides inspiration to make positive changes.

Studies have shown that nearly half of Americans create a resolution to improve themselves in the upcoming year. Yet, by the end of January, nearly 80 percent have stopped working on their goals. Meaning by the time you read this post, there is a good chance that you may already be struggling with maintaining motivation for keeping your resolution. For some people, this can lead to feelings of guilt and regret and possibly even shame and hopelessness. Yet, the culprit behind this failure may be more related to Executive Functioning (EF) than a lack of resolve or willpower.

Executive functioning refers to how our brain carries out different tasks related to setting and achieving goals. If we think of the brain as an orchestra, executive functioning is the conductor who directs all the sections to play together in harmony. At its heart, creating and keeping habits boils down to figuring out what to do and how to do it. Understanding the different executive functions and their role in setting, planning and achieving goals can help us identify personal areas of strengths and weaknesses.

Understanding executive functions and their role in setting up and following through on goals:

Thinking Skills (The what to do):

Organize/ Plan: The ability to come up with ideas and choose an area to improve.

Planning is taking our idea and creating a specific, realistic and measurable way to achieve it. Individuals who struggle with these areas may have difficulty knowing how to identify and express their thoughts or organize their thoughts in a logical manner. They may also struggle to focus on creating a plan without getting distracted by unrelated thoughts, fantasies about unrealistic outcomes. Planning may also lead to anxiety or distress due to past failure or worry about not being able to follow the plan.

Initiate: The ability to start working on the plan. Individuals who struggle in this area tend to

be those who engage in all or nothing thinking and can take on one of two extremes. Those who start out extremely strong and full of energy and excitement only to lose motivation once the task becomes boring or routine. Unrealistic goals and plans also contribute by sapping energy upon realizing that accomplishing our goal is going to be harder than we thought. At the other end, are those who avoid starting all together due to forgetting the plan or due to anxiety or stress.

Organize Materials: The ability to gather necessary equipment or supplies and keep them organized and available. Individuals who frequently lose things or forget where they put them often find following a routine stressful or frustrating. Continually having to purchase new items can also create a financial barrier. Working Memory: The ability to hold information when working on a task. This is an important part of organizing and planning as it allows us to keep track of our thoughts and not have to continually “reinvent the wheel” due to losing track of ideas. It can also make learning something new frustrating if we have trouble remembering or understanding written or verbal instructions.

Self-Monitoring: The ability to accurately assess our performance. This is an important part of following through on our plan to achieve our goals. Difficulty with self-monitoring can cause us to either underestimate our performance and become frustrated with our perceived lack of progress or overestimate our skills and effort and become frustrated when our results do not match our expectations.

Behavior skills (The how to do it):

Shift - The ability to shift refers to being able to switch from one task to another. Individuals who struggle with shifting often have rigid thinking and have trouble adapting or modifying plans when things change or aren’t working. Another component can be the tendency to hyper-fixate, such as spending time focusing on one part of the plan to the exclusion of others or getting stuck on having to create the “perfect” plan.

 Inhibit - Refers to the ability to manage competing impulses and to remain focused on the task at hand. This is one of the most common areas that people associate with executive functioning. It shows up in many of the phases of accomplishing goals by allowing us to remain on track and not become distracted.

Emotional Control - Emotional Control is one of the most important EF skills because it allows us to recognize, validate, and manage the feelings that come up for us during the process of setting and working on goals. In order to improve executive functioning, it is crucial to identify which areas we struggle with due to lack of knowledge or skills and which areas are hard for us due to managing our emotions. 

Conclusion

Perhaps the most important part of working on goals is to follow the motto of “do what works for you.” Pay attention to which of the areas above feels more natural and look for ways to utilize those strengths. Identify areas that are harder and seek out strategies for improving those skills. If you are unsure of how to make improvements, it may be beneficial to work with a therapist or executive functioning coach. Growing Roots has counselors with extensive experience working with individuals of all ages to improve areas of executive functioning. If you believe counseling could be helpful in addressing EF, please contact the office at office@growingroots for more information.

More information about Executive Functioning

The Science Heavy Stuff:

https://www.sciencedirect.com/topics/medicine-and-dentistry/behavior-rating-inventory-

Of-executive-function

https://pmc.ncbi.nlm.nih.gov/articles/PMC10512143/#:~:text=Executive%20functions%20(EFs)

%20skills%20are,wide%20range%20of%20mental%20disorders

Regular Language Sources:

https://en.wikipedia.org/wiki/Behavior_Rating_Inventory_of_Executive_Function

https://my.clevelandclinic.org/health/articles/executive-function
https://www.medicalnewstoday.com/articles/325402

More Tips for Achieving Goals:

https://www.psychologytoday.com/us/blog/what-mentally-strong-people-dont-

do/202412/why-new-years-resolutions-set-you-up-to-fail

​​How to Pick the Right Supplements: A Simple Guide to Choosing What’s Best for You

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Supplements have become a popular way to support health and well-being, but with so many options on the market, how do you know which ones are right for you? Whether you’re looking to boost your energy, improve sleep, support immunity, or fill nutritional gaps, the choices can feel overwhelming.

The good news is that picking the right supplements doesn’t have to be complicated. With a little research, self-awareness, and guidance, you can make informed decisions that align with your health goals. Here’s a step-by-step guide to help you choose the right supplements for your unique needs.

1. Assess Your Health Goals

Before reaching for any supplement, it’s important to understand why you’re considering adding one to your routine. Supplements are designed to support specific health needs, so it’s crucial to have clarity about your goals.

• Energy & Vitality: If you’re feeling fatigued or sluggish, you might look for supplements that support energy levels. B-vitamins, iron, magnesium, and adaptogens like ashwagandha are popular choices for boosting energy.

• Immune Support: For those looking to strengthen their immune system, vitamins like C and D, zinc, and elderberry are commonly used to help bolster immunity.

• Gut Health: Probiotics, prebiotics, and digestive enzymes can support digestive health, help balance gut bacteria, and alleviate bloating or discomfort.

• Skin, Hair & Nails: Biotin, collagen, and vitamin E are often taken to improve the health and appearance of skin, hair, and nails.

• Joint Health: If you experience joint discomfort or inflammation, supplements like glucosamine, turmeric (curcumin), and omega-3 fatty acids might be beneficial.

Identifying your health goals will help you narrow down the vast range of supplements available to find those that specifically support what you're trying to achieve.

2. Consider Your Diet and Lifestyle

Your current diet and lifestyle play a huge role in determining what supplements you might need. If your diet is already rich in certain nutrients, you might not need to supplement that area. Here’s how to factor that in:

• Nutrient Gaps: If you eat a balanced diet rich in whole foods, you may not need many supplements. However, if you're missing out on certain food groups (e.g., if you're vegan or vegetarian), you might need to supplement with things like vitamin B12, vitamin D, omega-3s (EPA/DHA), and iron.

• Lifestyle Factors: People with high levels of physical activity, chronic stress, or sleep challenges might benefit from supplements that support recovery and resilience. Magnesium, vitamin C, and adaptogenic herbs can be particularly helpful in these cases.

• Age and Gender: As you age or move through different stages of life, your nutritional needs change. Women may need more iron, calcium, and folate, while men may need more zinc and magnesium. Older adults may need additional vitamin D and B12, as absorption can decline with age.

Taking stock of your dietary habits, lifestyle, and any potential gaps will help you choose supplements that truly add value to your routine.

3. Research the Specific Supplements

Not all supplements are created equal, and it's important to understand what you're taking and why. Here’s how to do the research:

• Look for Evidence-Based Ingredients: Choose supplements backed by scientific research. For example, if you’re looking for joint support, glucosamine and chondroitin are well-researched, while trendy ingredients like “miracle superfoods” may not have solid clinical backing.

• Check Dosage and Bioavailability: Just because a supplement is popular doesn’t mean it will work for you. Look for supplements with proper dosages that are bioavailable, meaning they can be effectively absorbed by your body. For instance, magnesium citrate is generally more absorbable than magnesium oxide.

• Avoid Fillers and Additives: Choose high-quality supplements with minimal fillers, artificial colors, or preservatives. Read the ingredient list and avoid products that contain unnecessary additives.

Choose Trusted Brands: There are many supplement brands out there, but not all are equally reputable. Look for brands that have third-party testing, certifications (e.g., NSF Certified for Sport, Good Manufacturing Practices), or positive reviews. Third-party testing ensures the product contains what it says on the label and is free from contaminants.

4. Consult with a Healthcare Professional

While supplements can be beneficial, they’re not always necessary or appropriate for everyone. Consulting with a healthcare provider—whether that’s your primary care doctor, a dietitian, or a naturopath—can help ensure you're choosing the right supplements based on your health needs and goals.

• Medical Conditions and Medications: Some supplements can interact with medications or exacerbate existing health conditions. For instance, high doses of vitamin E can thin the blood, which could be problematic for those on blood thinners. It’s always best to get personalized advice before starting a new supplement.

• Get a Blood Test: If you’re unsure about nutrient deficiencies, a blood test can reveal whether you’re low on certain vitamins or minerals. This information will help you choose supplements that directly address your needs, rather than guessing.

• Professional Guidance on Dosages: Healthcare providers can also recommend appropriate dosages, helping you avoid taking too little (which may not be effective) or too much (which can be harmful).

5. Start Slow and Monitor Effects

When introducing supplements into your routine, it’s important to start with one or two and see how they affect you. Taking too many supplements at once can make it difficult to know which ones are working and which might be causing side effects.

• Track Your Progress: Keep a journal of how you feel after adding supplements. Are you noticing improved energy, better sleep, or reduced stress? Do you experience any side effects, like digestive discomfort or headaches? This tracking will help you gauge the effectiveness of your supplements.

• Give It Time: Many supplements take time to show results. For example, you may not notice the benefits of omega-3s or vitamin D right away, as they work gradually. Give your body at least a few weeks to experience the effects before deciding whether to continue or adjust your regimen.

• Adjust as Needed: If you’re not feeling the benefits or are experiencing side effects, it may be necessary to adjust the dosage or switch to a different form of the supplement. Also, remember that your health needs may change over time, so it’s important to re-evaluate your supplement regimen periodically.

6. Be Cautious of Over-Supplementing

Taking too many supplements—especially without clear guidance—can do more harm than good. In some cases, large doses of certain vitamins and minerals can be toxic. For example, too much vitamin A, iron, or calcium can lead to serious side effects.

• Stick to Recommended Dosages: Follow the instructions on the label and be cautious about exceeding the recommended daily intake. If in doubt, always consult with a healthcare professional for advice on safe dosages.

• Remember: Supplements Are Not Substitutes for a Healthy Diet: Supplements should complement, not replace, a well-balanced diet. Aim to get the majority of your nutrients from whole foods, and use supplements to fill in gaps, not to act as a quick fix.

Conclusion

Picking the right supplements is not about jumping on the latest trend or buying everything you see in a store. It’s about understanding your unique health needs, doing your research, and being mindful of your overall diet and lifestyle. By assessing your goals, seeking professional advice, and choosing high-quality products, you can ensure that your supplement routine truly supports your health and wellness.

Remember, supplements are just one piece of the puzzle. A balanced diet, regular physical activity, good sleep, and stress management are all essential to living a healthy, vibrant life. With the right approach, supplements can help fill in the gaps and provide that extra boost you need to feel your best.

Boundary Setting: During the Holidays

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The holiday season can be challenging for many reasons, with one of these reasons being the desire to set boundaries with family but feeling conflicted with how to navigate this. I often hear from people that they are stressed/overwhelmed/emotionally exhausted/etc. leading up to family functions and while at family functions because these may be events that typically haven’t felt safe. While we may hope family members will act differently during holidays (kinder, more respectful, more understanding, etc.), people don’t magically change just because it’s a holiday, and setting realistic expectations and boundaries is important. While it may initially feel challenging to communicate expectations and boundaries, it can help decrease stress and feelings of overwhelm while also assisting in fostering deeper and more meaningful connections with loved ones.  Here is how to prepare yourself for family holiday events, if you choose to attend.

Leading up to the event, identify what you need and what your limits are, and then communicate this. This could look like setting a time constraint and communicating this limit before and during the event. This could look like identifying what is realistic for you and your family, and planning accordingly. For example, is it realistic for you to attend a family event during your child’s naptime? Maybe, or maybe you say you can come before or after your child’s naptime. Remember that in situations where there previously have been minimal or no boundaries, family members may give pushback and not understand. However, this is where communication comes in. 

Communication is essential. Be respectful, clear, and firm when you communicate your needs. Remember, it is absolutely okay to prioritize yourself and your nuclear family. Clear communication prevents misunderstandings.

It’s okay to say “no.” If an event does not align with your/your nuclear family’s needs, you can decline. You are not obligated to attend any function. Decide where your energy would be best spent.

Define what your priorities are. What is most important to you during the holidays, and how can you meet those needs? Perhaps you are looking forward to reconnecting with friends and family you don’t often see. Perhaps the holidays have often been a time of stress for you and you want to prioritize your own self-care and alone time to recharge.

In terms of gift-giving, determine what you can comfortably afford, and stick to your budget. This will help avoid financial stress before, during, and after the holidays.