Information gathered and prepared by A. Balind MSW, RSW
Clinical Social Worker, Portage Medical Family Health Team

Why should we take the time to set goals? This is a skill that we are taught from a young age, but is something we rarely use outside of school or work.  Goal setting is important for many reasons.  Here are a few:

• Gives you motivation for the future; short- and long-term
• It helps to improve self-confidence and self-esteem
• It assists you in picturing your life for the future
• It allows you to organize your time and resources to make the most of your life
• Holds you accountable

Research suggests that when we set goals we are more likely to accomplish the things that we want in our lives.  As we age, setting goals can become more difficult.  It is a skill, just like riding a bike, so practice makes it easier with time.  Here is a way to help make goal setting easier.

If you would like more information or assistance with goal setting, please contact the Portage Medical Family Health Team! We would be happy to assist you in reaching your goals!

Information gathered and prepared by W. Bulthuis MSW, RSW
Clinical Social Worker Portage Medical Family Health Team

The Healthy Mind Platter Through the Holidays

Focus Time: 
•Make a list of things you have to do and then prioritize 2 or 3 things.  Give yourself permission to let go of some of the others.
•Create a budget and stick to it!

Play Time:
•Take time every day to enjoy one thing – savour one cookie, do a puzzle, sing in the shower.
•Take a moment to enjoy the lights or decorations.

Time In:  
•Take 5 minutes to sit, breathe and focus.
•Try identifying 5 things you see, 4 things you hear, 3 things you touch, 2 things you smell, 1 thing you touch.
•Find one (small) thing to be grateful for each day or keep a gratitude journal

Connecting Time:
•Do a random act of kindness – give up your parking spot, compliment the clerk, be generous.
•Reach out – connect with friends, attend your house of worship or volunteer.
•Holidays can include getting together with challenging people!  Accept that people are who they are and find ways to minimize their impact on your life.

Physical Time: 
•Prioritize time for exercise every day.  Keep walking!

Sleep Time: 
•Adults need between 7 – 9 hours of sleep a night to allow the brain to recover.
•Having trouble winding down?  Try a “relaxation for sleep” recording.  (You can find free meditations at:  www.uclahealth.org/marc/mindful-meditations)

Down Time:
•Slow down while you do a mundane task.  Let your mind wander
while you water the plants, walk the dog or do the dishes.

* If you need help the Distress Line in Niagara is:  905-688-3711