Tag Archive for: Relationships

Are Your Family Traditions Based on Ritual or Routine?

It’s been twenty-five years since my grandfather was killed in a tragic car accident.

He was sixty-two and the true patriarch of our family. His joy for life was infectious, and his love for his family and friends was intoxicating. As a child, I adored my grandfather, and his death left a gaping hole. Luckily, he left many traditions and values to aid us through the grieving process and carry on his legacy – the most important of which happens around Thanksgiving.

For twenty-eight years, the Swafford Family has spent a week together around the Thanksgiving holiday. Our family has grown to thirty-two members, so finding a place to accommodate us certainly has its challenges, and not everyone can stay the whole time due to work and travel issues. But everyone tries. It’s what we do.

During our time together, we dance, sing, play games, eat a ton of food, and most importantly, we hold each other accountable and support one another. Over the years, we’ve sat around the kitchen table and cried over the death of loved ones, shared our fears and frustrations with work, school, or relationships, and opened up about challenges in our marriages, parenting, and faith. Our Thanksgiving tradition sets the tone for what my grandfather wanted our family to be – something we’re proud to be a part of, something we rely on for support and belonging.

I recently read a 50-year review about family traditions in the American Psychological Association’s (APA) Journal of Family Psychology.

As it turns out, family routines and rituals are alive and well. They are associated with marital satisfaction, adolescents’ sense of personal identity, children’s health, academic achievement, and stronger family relationships. Psychologist Barbara H. Fiese, Ph.D., and colleagues at Syracuse University began their review by distinguishing the difference between a family routine and a family ritual.

“Routines involve instrumental communication conveying information that ‘this is what needs to be done’ and involve a momentary time commitment so that once the act is completed, there is little, if any, afterthought,” says Dr. Fiese. “Rituals, on the other hand, involve symbolic communication and convey ‘this is who we are’ as a group and provide continuity in meaning across generations.”

Dr. Fiese goes on to say that rituals create memories through evoking emotional imprints. Rituals are often looked back on with fondness or looked forward to with anticipation. On the other hand, routines are expected, planned, and implemented. They leave little to no room for building values or creating environments.

As you find yourself making plans with the ones you love around holidays or other special occasions, ask yourself these questions to determine if your family traditions are built on ritual or routine:

  1. Are we making plans simply because it’s a holiday and there’s an expectation for us to get together? Are we intentional about connecting or deepening our relationships outside of the holiday as well?
  2. What are our family values? What type of environment do we want to create in our family, and how will we make sure it’s consistent in every gathering, life event, or interaction we have?
  3. Do I want my family to remember what we did year after year? Or how it made them feel when we were together? 

The year my grandfather died, he had prepaid for us to stay together in a cabin in Gatlinburg, TN. We almost didn’t go because it was so painful, but we knew it was what he wanted, and that we ultimately wanted to be together. We decided then and there that we would continue the tradition he set, not out of expectation, but because it’s part of who we are. Now, it’s a ritual.

If building family traditions around rituals feels a bit overwhelming for you, start by opening the conversation to other family members.

Talk about what values your family already shares and what values you may want to implement and why. Think about the future generations–what legacy will they remember and want to pass on? How do your traditions mirror your answers? Traditions based on rituals should help people feel connected, appreciated, and like they’re a part of something bigger – a family.

Lauren Hall is the President and CEO of First Things First and can be contacted at [email protected].

Photo by Rajiv Perera on Unsplash

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Marriage Is Dead… Or Is It?

I just turned 33 years old. I married my husband when I was 23, which means we’re approaching our 10-year anniversary. My husband was 30 when we married, which means he’s approaching the big 4-0 in just a few short months. (If you know him, please remind him of this. He loves it.)

I won’t bore you with all the details of how we met, but it started with a college research project I was working on. My goal was to write a journalistic research paper on why the average age of marriage was quickly on the rise. In 1990, the average age to marry was 20 for women and 23 for men. By 2010, the average age had risen to 29 for women and 30 for men. My project guidelines required me to find three unbiased interviewees. So, I asked a 29-year-old barista from Starbucks, whom I barely knew, if I could ask him a few questions about his views on romantic relationships and marriage. 

What I Learned About My Husband

During that interview my husband really admired marriage and saw it as a future goal. He had a history of mismatched relationships that consisted of rivaling ideals and misaligned commitments. However, he revered marriage and was consistently in pursuit of finding “the right person.” This surprised me. He drove a motorcycle, had tattoos, played guitar, and categorized himself as an artist. I made an unfair assumption that he was probably just “playing the field” or “having fun.” To my surprise, we were married 16 months later.

According to a Pew Research study released this June, America has reached the highest number of never-married individuals on record. Currently, 25% of 40-year-olds or older have never been married. This is a significant increase from 20% in 2010, according to a new Pew Research Center analysis of Census Bureau data. With the rise in cohabitation, it’s tempting to assume the majority of these individuals are living with someone. However, only 22% reported they are currently cohabitating. 

While these findings alone may lead us to believe that marriage is dead in our country, there’s another side to the story. This 2023 study also revealed 63% of Americans believe it is important for couples to get married if they intend to spend the rest of their lives together. A similar study released by Pew in 2014 reported only 53% of Americans felt this way, revealing a marked increase in this viewpoint over the last decade. 

Here’s Why This Matters

While fewer people are getting married overall, it’s not because they don’t have the desire to do so or, like my husband, revere marriage itself as a major step in commitment. In general, individuals want to be more cautious with making commitments and “test their relationship” by living together or staying together for longer lengths of time before saying, “I do.” Not to mention the cultural trend to obtain a degree and build a career before considering marriage at all. This isn’t necessarily a negative thing, but it does play a major role in establishing priorities for how we measure “success” and “fulfillment” in life.

This theory holds true across race, ethnicity, and socio-economic divides as well. A 2021 study published by the National Library of Medicine found that low-income individuals desired marriage for themselves and saw it as a standard for living a fulfilling life. However, a multitude of factors kept them from pursuing and committing to relationships, including money problems, substance abuse, and generational trauma.

Marriage Rate

While the marriage rate is certainly decreasing across our nation, I’d like to propose a different interpretation. It’s not because we don’t desire it; it’s because we’ve slowly shifted its priority. While the reasons why are myriad, and every situation and relationship has its own story to tell, marriage isn’t dead. 

(But it has become the houseplant in the corner we forget to care for. We know having the houseplant has many benefits for our overall health, including better air quality in our home and an overall mental health boost. But there are a million other things on our to-do lists that can keep us from prioritizing those sad, drooping leaves).

What can we do to help marriage become more of a priority again in our nation? Does it matter in the long run? In next week’s column, we’ll take a look at building a better understanding of commitment and the key elements of healthy relationships. We’ll also take a fresh look at the influence of generational cycles.


SOURCES:

Karney. (2020). Socioeconomic Status and Intimate Relationships

https://rb.gy/c2b2d

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Managing Expectations for Mother’s Day

Break down these 3 barriers so you can all win and feel the love!

Have you ever asked your spouse what they plan on doing for you on Mother’s Day? Raise your hand if they’ve replied:

Shoot… Is that THIS weekend? 

or

Whatever you want to do, Babe.

or

Umm… nothing. You’re not my mom. 

All wrong answers. That sinking feeling of being unappreciated, taken for granted and forgotten drowns out any last-minute plans they may try to scramble together. The damage has been done. 

Your expectations to be thought of and celebrated have been shattered to dust. And if this isn’t the first, second, or third offense, you may even feel numb to it now. Disappointment is inevitable. No point in getting your hopes up, right?

You’ve probably figured out by now that motherhood is a thankless job. It’s not just what you do – it becomes who you are. It’s like breathing… and it’s natural, instinctual, automatic. But it’s also grueling, emotional and exhausting. So having your family acknowledge all that hard work AND celebrate it one day out of the entire year is not asking for too much. 

But what trips up most couples is actually that – the ASKING part. “What are you going to do for me?” is a loaded question if you already have unspoken expectations of what you want.

But shouldn’t my spouse care enough to look at a calendar and plan ahead? Shouldn’t they know me well enough to know what I’d want to do/how I’d like to be celebrated? Shouldn’t they realize that even though I’m not THEIR mother, I’m a mother, and that’s what this holiday is all about?!

First, that’s a lot of shoulding… So let’s break down some expectation barriers together so we can all win on Mother’s Day.

Barrier #1: You expect your spouse to think and act like you.

It’s easy to believe that everyone (including your spouse) sees the world the way you do. This sets you up for some pretty unrealistic expectations and 

disappointment. You want your spouse to magically know and do exactly what you would do (and probably are doing for your own mother). Maybe you expect them to…

  • Speak the same love language as you. For example: Your spouse may think a signed card shows they care, while you long for a handwritten, thoughtful love letter. Or they may think flowers are the universal language of love, but you find them impractical and a waste of money. Or they may tell you to take the “day-off” and go get a massage or do your nails or whatever you want… but your love language is Quality Time, and you want to celebrate with your family (without any of the normal responsibilities of motherhood…)
  • Have the same skills as you. For example: Your spouse is a spontaneous, in-the-moment kind of person. They don’t enjoy planning. So they wait ‘til the last minute to figure out what to do. But this seems lazy or unthoughtful to you (a planner) when really, it’s their natural temperament. Or they are very logical, and thinking of creative ways to show love is like speaking a foreign language to them. So they get you a super practical gift like new towels or a car charger when you want something meaningful.

Break down the barrier by realizing that your spouse is a unique individual.

They are not YOU. And that’s a good thing! Our differences make us stronger. Talk about your differences. You most likely are speaking different love languages, so discover what each other’s love language is and try to speak it fluently and frequently. If you already know each other’s love languages, a simple reminder can go a long way! 

Barrier #2: You expect your spouse to read your mind.

Whether you’ve been together for 3 years or 30… your spouse cannot read your mind. We joke about this – but when was the last time you’ve thought or said, “You should know what I like! I’ve only told you 1 million times!”? Been there, said that way too often.

The real issue here is that you long to feel seen, understood, and known deeply. This requires intentionally working on your emotional intimacy, which is an ongoing process of growing in your understanding of each other’s feelings, hopes, dreams, fears, motivations, etc. You know what you want and need. But it changes over time and throughout different seasons of life. 

Break down the barrier by telling your spouse exactly what you’d like for Mother’s Day and why it’s so important to you.

Sharing what would make you feel the most acknowledged, valued and celebrated doesn’t diminish your spouse’s effort; it encourages it. The more you tell your spouse how you feel loved the most and why, the more your spouse has the chance to love you in that way… and the deeper your emotional intimacy will grow.1 This doesn’t mean you have to plan the whole day. You just have to clearly communicate what you want or need. Leave the little details up to your spouse! 

Barrier #3: You expect your spouse to be perfect.

No matter how hard your spouse tries, they’ll never be perfect. Expecting perfection sets unrealistic standards that will make them believe they aren’t good enough. It’ll push them away, and you’ll end up experiencing the opposite of what you wanted to feel.

Break down the barrier by realizing that your expectations may be unrealistic.

Take a moment. See if maybe you’re setting the bar too high so that it feels out of reach to your spouse. Have you criticized their efforts in the past? If you have, there’s a good chance they don’t want to fail again (and maybe they think they can’t fail if they don’t even try…). Think about what your spouse is good at and enjoys doing – that still fills your love tank. Telling them exactly how you’d feel loved and appreciated will set them up for success and set your expectations at a realistic level. 

So this year, instead of asking what your spouse will do, try telling them what you’d like to do first. 

Take the pressure off of them to decode your side-eye sighs and do your spouse a favor:

  1. Spell it out.
  2. Be clear and specific before any resentment starts to build. If you’re a planner, talk about it a couple of weeks in advance.
  3. If you like surprises, give your spouse a few options for things you’d like to do and let them choose!  

You DESERVE to be celebrated, Mama. Mother’s Day is a great opportunity for your husband and family to do that. So be honest and open about what would make you feel appreciated and loved. 

Source

1McNulty, J.K., et al. (2004). Positive Expectations in the Early Years of Marriage: Should Couples Expect the Best or Brace for the Worst? 

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What To Do When You’ve Lost Romantic Feelings For Your Spouse

Here are some ways to power-up the passion.

You might phrase it differently, but when you’ve lost romantic feelings for your spouse, you’re probably feeling something like:

  • That spark’s gone. I feel like I’m just going through the motions.
  • I’m not attracted to my spouse like I used to be.
  • I love my spouse, but I’m not in love with them anymore.
  • Over the years, we’ve grown apart. We’ve become different people.
  • My marriage hasn’t turned out like I thought it would.
  • There’s no passion. No magic. No romance. I just don’t feel it.

That romantic feeling is going, going… gone now. What happened?

First, we need to make sure we are talking about the same things when using words like romance and love. These words can mean a variety of things, and that makes discussing them difficult. Let’s get on the same page. This might bring some clarity to what you’re feeling.

Passionate Love

This will be our term for romance. It’s usually characterized by a strong desire to: 

  • be around your spouse,
  • please them,
  • enjoy them,
  • be sexually attracted to them, and
  • overlook their flaws.

This is what people usually mean when they say they are in love with their spouse. 

Passionate love has a unique effect on your brain and body chemistry. Those fireworks! But some researchers claim passionate love naturally gives way to a deeper kind of love as your relationship grows. Other researchers argue that passionate love doesn’t have to fade. 

Passionate love might come and go, and romance might ebb and flow… but it doesn’t have to disappear from your marriage completely. You might have to be more intentional and purposeful to keep that romantic spark lit.

Compassionate Love

This will be our term for what people generally mean by the word love. It’s usually characterized by:

  • deep feelings of security,
  • emotional connection and intimacy, and
  • best-friendship in your marriage. 

Some researchers call this companionate love. 

Compared to passionate love, this love is often considered more stable, mature, and steady. It doesn’t feel as fun, euphoric, or exhilarating as passionate romantic love. But this makes sense. Because researchers have found that this love activates different parts of the brain – even different body chemistry – than passionate love. So, yeah, it actually feels different.

Perhaps your relationship has undergone a normal transition. Maybe it’s been creeping up on you. Maybe it hit you all at once. It’s not a crisis, but it can feel like one if you didn’t expect it. Now you’ve gained some perspective and can be purposefully passionate moving forward. 

Perhaps conflict or circumstances have deflated your passionate love. This is less of a relationship transition you can accept and walk through… and more like relationship issues you can expect to work through. (Compassionate love can be the safe context to work through these issues.)

That romantic feeling is going, going… gone. Now, what happens?

You don’t have to pick between passionate love and compassionate love. Healthy, growing, long-lasting marriages have both. 

Explore the depths of compassionate love. Enjoy the heights of passionate love as you keep cultivating those romantic feelings. Here’s a practical place to start – back at the beginning.

★ Here Are Some Things To Think About And Try!

Okay, today, you don’t have romantic feelings for your spouse. Look at all your yesterdays. Take a step back, like, all the way back to your wedding day. Rekindle old feelings by reviewing old memories.

1. Remember Why You Married Your Spouse.

Many counselors and therapists recommend listing what attracted you to your spouse in the first place and the reasons you wanted to marry them. What caused you to fall in love? Remind yourself of why you’re grateful for your spouse. 

Take time to reminisce about the first time you met. How do you remember it? How does your spouse remember it? Similarly, talk about your first date. Can you recreate it? While on your date, talk through five things you appreciate about each other and your relationship. How did you get engaged? How did you propose/were you proposed to? What were the feelings surrounding that occasion? What was your wedding day like? Did everything go as planned? What were you feeling on The Big Day? What was your first year of marriage like? Share favorite stories. What were you naive about? How has your relationship grown since then?

Passion Power-Up:

You know your spouse better today, including their faults, annoying habits, and when they let you down. Yes, reality puts some big dents in romance. Reality also invites you to a deeper love that transcends romantic feelings and builds a stronger bond with your all-too-human spouse. This could be a huge marital growth opportunity.

2. Remember All The Things You’ve Been Through With Your Spouse.

What circumstances have changed since your wedding day? Children? Careers? Stress? Illness? It could be as simple as being busier now. It could be as complex as significant unresolved marital conflicts. Commit to each other to work through any obstacles as a team. And commit to shaking things up a bit. (In a good way.)

Passion Power-Up:

Have you talked to your spouse about how you feel? Are you creating the time and space to maintain your marriage so there’s room for romance? This probably doesn’t sound romantic, but frequently the effort comes first. The feelings often follow. You might be surprised by the romance conjured by a planned night out, the habit of taking a walk together after dinner or even scheduled sex. Do something different. Don’t let your relationship get in a rut.

3. DANGER ZONE.

Gut-check time. Have you entertained romantic feelings for someone other than your spouse? It’s difficult to have romantic feelings for two different people simultaneously. It can be subtle at the start. A friend or co-worker seems fun and interesting. Maybe you see some qualities in them you feel your spouse is lacking. That romantic feeling for your spouse starts to wane. This is the Danger Zone.

Passion Power-Up:

If this is the case, you need a reality check. You know your spouse, warts and all. It’s unfair and unrealistic to compare your spouse to someone you know comparatively on a superficial level. The grass isn’t greener on the other side of the fence. The grass is greener where you water it. 

See those “feelings” for what they really are and refocus on your spouse. Nourish your relationship with your spouse and see what happens to your romantic feelings.

4. Start with you. 

Maybe this isn’t about your spouse at all. You might be experiencing some changes in how you look at yourself and your life. Several things could cause this. You might not be experiencing success in your career like you’d hoped. Maybe you’re feeling the burden of financial stress. You could be dealing with physical or mental health issues. This could be a season of life thing. You could simply be aging and not handling it in a healthy way. 

Passion Power-Up:

Do a personal inventory. You might need to take a good, honest look deep inside yourself. Many things may have changed or shifted inside of you, affecting how you feel about your spouse. You might not have noticed slow, silent repositioning in your perspective or personality. It might be helpful to enlist a trusted friend in answering these questions. See your primary care physician if you haven’t had a check-up in a long time. Our physical health and our feelings are bound up together. Don’t be afraid to seek out a counselor or therapist if you feel like you can’t quite understand what you’re feeling. Your spouse will thank you.

You’ve lost romantic feelings for your spouse. How you respond is critical. 

Some people want a romance-based relationship. Ask yourself if that’s a reality-based relationship. You might not always feel that heady, passionate love. But as you experience that heavy compassionate love, the romantic feelings that follow might surprise you.

Don’t be afraid to take a hard look at yourself. Ask yourself the tough questions. Respond in a way that’s healthy for yourself and your marriage. Seek out help where needed. Lost romantic feelings may be complex, but they may also be very simple. Taking these steps is a great sign, and there is hope!

Other Blogs:

Keep Romance Strong in Marriage

What is Romance in Marriage?

Sources:

Love and the Brain | Harvard Medical School

Brain Study Reveals Secrets of Staying Madly in Love | Psychology Today

The Dark Side of Believing in True Love – BBC Future

15 Things About Being in Love vs. Loving Someone

The Psychology Behind Love and Romance

Thinking About Romantic/Erotic Love

Navigating the 4 Stages of a Relationship

8 Warning Signs of a Troubled Marriage

Questions to Ask Yourself Before You Divorce

Getting It Right the First Time: Creating a Healthy Marriage

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What to Do When You Feel Compassion Fatigue

Here are some ways to take the proper steps to care for yourself as you care for others.

Have you ever felt like you’ve cared so much you just can’t anymore? Like you’re exhausted from taking care of others? Even if you’ve never heard of compassion fatigue, you may be familiar with what it is. Maybe more familiar than you’d like.

What is compassion fatigue?

Psychologist Charles Figley says it’s “a state of exhaustion and dysfunction, biologically, physiologically and emotionally, as a result of prolonged exposure to compassion stress.”

In essence, it’s feeling like you have no more empathy to give.

Compassion fatigue is most often associated with health care workers, first responders, law enforcement, therapists and at-home caregivers. But we’re all at risk of feeling this way.

Let’s face it: Life can be downright draining. 

Caring for sick or aging loved ones may be wearing you out. Perhaps you’re tired of giving grace to your spouse. Maybe you don’t feel like you have anything left to give your kids. The non-stop flow of information about the suffering around the world can overwhelm you. All these things (and more) can contribute to a feeling of emotional exhaustion.

The root of compassion fatigue is in caring for others.

It would be easy to confuse compassion fatigue with burnout, but they’re a bit different. According to the American Institute of Stress, burnout is marked by emotional exhaustion and withdrawal associated with cumulative stress at work. [Read https://firstthings.org/7-ways-to-prevent-burnout/.]

Compassion fatigue occurs because of the emotional strain of supporting those who are suffering from something traumatic. It is rooted in caring for others. It’s not just a workplace thing, but it can co-exist with burnout, especially for those in service professions.

Look for these symptoms.

Some symptoms of compassion fatigue are:

  • Physical and psychological exhaustion
  • Feeling helpless, hopeless, or powerless
  • A decreased sense of personal and professional accomplishment
  • A change in your worldview or spirituality
  • Drastic shifts in mood
  • A dramatic withdrawal from social connections

Since compassion fatigue affects your mental and physical health, it also impacts the quality of your relationships with your partner, children, friends, and co-workers.

Remember, caring for yourself properly can help you care effectively for others. So, if (or when) you find that you’ve run out of empathy to give, understanding how to combat those feelings can help you move forward. 

Fighting Compassion Fatigue

Psychiatrist Yazhini Srivathsal, M.D., offers a few ways to combat compassion fatigue:

  • Follow general self-care guidelines – get plenty of sleep, eat well, exercise regularly, and nurture social relationships.
  • Practice gratitude and being engaged in the present moment.
  • Avoid information overload. If too much negative information stresses you out, take steps to decrease how much you consume.
  • Engage in activities that rejuvenate you.
  • Understand that pain and suffering are normal, and you have no control over them.
  • Focus on what you can control, like your thoughts and feelings. You may not be able to control what happens around you or to you, but you can control how you react.
  • If needed, seek professional help.

Helping others is an important component of healthy relationships. Your partner, your children, and your loved ones depend on you, and that can be overwhelming. When you feel compassion fatigue begins to set in, take the proper steps to care for yourself. If you see these signs in your loved ones, stepping in and offering to walk alongside them can alleviate some of their load.

Other helpful blogs:

What to Do When Everything Feels Hopeless – First Things First

How to Stay Motivated as a Parent – First Things First

How to Stay Motivated During Marriage Challenges – First Things First

5 Benefits of Being Thankful – First Things First

Sources:

Compassion Fatigue – The American Institute of Stress

Are You Suffering from Compassion Fatigue? | Psychology Today

Compassion Fatigue: Symptoms To Look For

Are you experiencing compassion fatigue?

Compassion Fatigue: Watch for These Warning Signs | Banner

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5 Ways to Start the New Year Off Right

Reflection and intention can help you reach your goals.

One more year is almost in the rearview, and the countdown to the new year is on. Can you believe it? If you’re like me, you may already be thinking about new opportunities and goals to help you start the new year right.

If you’re rolling your eyes at the thought of “New Year’s Resolutions,” let me just state the obvious: There’s nothing significant about January 1 when it comes to goals. There is nothing magical about new year’s resolutions. In fact, research has found that only about 45% of people even make resolutions. (And 35% of those who do quit them before the end of January.)

So, are they even worth it? While resolutions may not be the most successful, there is a lot of benefit in setting goals for yourself. Goals can help you become who you want to be, provide stability and drive you. January 1 gives you a good starting point. The calendar flips to another year, and it’s often seen as a fresh start. 

But, how do we start the new year off right?

1. Reflect on the previous year. 

Healthy things grow. Healthy people are no different, but to grow, we have to see where we are. Start by looking back at the previous year and ask yourself:

What went well last year?

What did I accomplish?

How did my life improve?

What goals did I abandon? Why?

What hurdles did I overcome?

What do I wish I had spent more time doing?

2. Ask yourself, “What do I want to improve upon and why?”

You have the best opportunity to achieve the goals you set for yourself. Be careful not to set your goals based on what another person or our culture says. Your goals are about your health, finances, career, relationships, or whatever you choose. No matter how good a goal is, the success rate is diminished if it’s set for the wrong reasons. Side note: There is no magical number of goals either. Maybe you just need to start with one and focus on it until you achieve it.

3. Set SMART goals.

Ever heard of a SMART goal? SMART is an acronym coined in the Management Review Journal in 1981. It means specific, measurable, achievable, relevant, and time-bound. It’s a business model for setting goals, but it translates well to other types. Here’s a brief explanation of a SMART goal:

  • Specific: Your resolution should be absolutely clear. Instead of “I want to get in better shape,” say, “I want to run a 5k in 3 months.”
  • Measurable: You need a way to measure your progress. Depending on your goal, you may have to search, but look for a tool to measure your progress. Choose a method that you’ll stick with.
  • Achievable: If it’s not attainable, you’ll probably give up too soon. Don’t try to jump too big, too fast. If there’s a big, lofty goal you want to achieve in the future, that’s great. Break it down into smaller goals and take those on. It’s a lot less daunting to say you want to lose 5 pounds in 2 months than to say you want to lose 50 pounds.
  • Relevant: Does the goal matter to you? Is this something you want, not anyone else?
  • Time-bound: Every goal needs a timeframe. The timeline must be realistic. Set a target achievement date and set benchmarks along the way. 

4. Build a support system.

Achieving goals is a lot easier when you surround yourself with people cheering you on. Come alongside friends or family, and all agree to share your goals and support each other. Accountability will push you to keep at it. If you need to, find an online group with similar goals and journey together.

5. Write it down.

This seems simple, but there’s power in writing your goals, perhaps in your planner or on a sticky note in a prominent place. Make sure they are somewhere highly visible so you can read them over and over. And you can check off that goal once you achieve it. 

Go ahead and set those goals for the new year. But take the time to make a plan. As Benjamin Franklin said, “If you fail to plan, you are planning to fail.” 

Other resources:

Gratitude Challenge

How Failed New Year’s Resolutions Can Affect Marriages – First Things First

Relationship Resolutions – First Things First

10 Resolutions for a Healthy Marriage – First Things First

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How to Stop a Conversation Without Hurting the Relationship

Thinking about a way out ahead of time can help you be prepared to make an exit.

Picture this: You’re having an EXHAUSTING conversation with extended family. There seems to be no easy or natural escape route, but you’ve got to get away for your own sanity. You know that stopping the conversation can hurt the relationship. What do you do?

You may want to stop the conversation for several reasons:

  • The topic is too controversial, and it’s not worth potentially fracturing the relationship. (Religion, politics, social justice, morality, parenting, etc.)
  • It’s gotten too personal. (Unresolved issues, things you don’t want to share, topics you disagree on regarding how you live your life, and so on.)
  • It’s simply time to move on. You have other commitments or people to talk to.
  • The conversation feels like gossip. 
  • Your history with this person leads you to believe that this convo won’t end well.
  • You don’t feel equipped to talk about the topic.

I’m sure you can come up with all kinds of reasons you’d want or need to stop a conversation.

If you’re like me, you work hard to avoid hurting others – and sometimes end up talking too long and wasting time. This can lead to resentment or simply lost interest in the relationship because you hope you don’t run into that person. Why? Because you know the conversation will go ON and ON and ON if you do. 

But maybe you’re like some friends of mine who can be overly blunt. They don’t care if they hurt your feelings. So they may say:

“I ain’t got time for all this. I’ll talk to you later.”

“I’m not about to have this conversation with you.”

“I knew better than to try and talk to you about this.”

Let’s say that you want to bow out gracefully, but you’re not sure how. All you know is that you want to stop the conversation without hurting the relationship or someone’s feelings. 

But first, here’s an important thing for you to consider: “Why would stopping the conversation hurt the relationship?” 

Knowing the “correct” answer to this question may not be as important as considering the possibilities.

Would the person feel rejected? Dismissed?

Is it about the loss of control?

Considering how and why stopping the conversation could hurt the relationship can help you end conversations with empathy. It can also show that you care about the person and the relationship. 

Remember, every situation and every relationship is different. The culture of the relationship often dictates what’s most effective. Here are some ideas to get you started.

Preparing to Stop the Conversation

  • Allow others to speak their mind and get their thoughts out. Resist the need to interrupt others to express your rebuttal or opinion. 
  • Own your need to exit the conversation.
  • Be confident in your conversational boundaries (and why you have them).
  • Value the relationship over the conversation.

If you want out of the conversation, you can start with:

“What you said leaves a lot to think about. I truly value this relationship, and I don’t want you to think I’m trying to just dismiss you or your thoughts, however…” 

These words express that you heard them and that you value the relationship. It also shows empathy.:.

The reason for ending the conversation may determine what you say next.

Are you ending the conversation because…

  • You have something else you need to do?
  • It’s too emotional?
  • Controversial topic?
  • You don’t feel heard?
  • __________ ? Fill in the blank

If so, you may finish the statement with:

“…I have a prior commitment, and I don’t want to be disrespectful to the people there.”

“…this conversation is more than I’m ready for right now. Will you respect my wishes to talk about something else?”

“… this type of conversation rarely ends well. Can we talk about something else?” (It helps to have another topic in your back pocket.)

“…can we talk about this when I’m in a better position to talk?”

The truth is, even though you might do everything in your power to be honest, empathetic, and kind, the other person can still feel hurt. But you can’t control how someone responds when you do what you believe is best for you and the relationship. All you can do is rest in knowing that you did your part. Hopefully, others can give you the space you need for your own well-being and let the conversation end on a good note.

Other blogs:

What to Do When You Disagree With Your Spouse

4 Ways to Have Difficult Conversations During the Holidays

What To Do When Your Family Disagrees About Politics – First Things First

The Good Conversationalist: The Basics (by Emily Post Etiquette)

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6 Ways to Keep a Conversation From Getting Derailed

Deepen your relationships by how you handle conversations.

Holidays are supposed to be a time of love and joy when you gather and celebrate family, friends, and traditions. Those celebrations can easily be derailed when you find yourself in an uncomfortable or controversial conversation. 

There’s no shortage of hot topics to navigate around if you want to have a peaceful gathering with friends and family. But try as you may, you just might find yourself discussing a divisive issue. You know you and a loved one aren’t on the same page about this topic, and you’re ok with that, but you probably don’t want a conversation to hurt the relationship. So, how do you stop the conversation before it goes too far?

Kathleen Kelley Reardon, a professor at the University of Southern California Marshall School of Business, notes that “conversations are building blocks of relationships.” They have the power to build up or tear down relationships. 

Here are six of Reardon’s strategies to help you get a negative conversation back on track (just in time for the holidays):

1. Shine a different light on what’s being said.

If the other person says, “I don’t want to fight about this,” you can reply with, “I don’t want to fight either. Let’s have a discussion.” A discussion is seen as more civil. A conversation that evolves into an argument causes both people to put their guard up. A discussion, on the other hand, invites more listening. 

2. Rephrase what’s being said.

Instead of calling someone stubborn, call them persistent or determined. If they say, “You’ve got a lot to say,” you might respond, “I’m passionate about this subject and want to make sure every side is heard.” If offensive words are used, rephrase them positively.

3. Reflect on a positive past experience. 

Relationships are full of positive and negative interactions. A present negative doesn’t have to tear down a mostly positive past. If you need to pump the brakes, you might say, “We’ve had such a good relationship, but something has us out of sync. I know we can work this out in a positive way.”

This shows the other person that you value and want to protect what you have with them.

4. Clarify what you heard by restating what the other person said.

We’re all guilty of speaking faster than our brain can work. I know I’ve said plenty of hurtful things that I wish I could take back. If you think they have mistakenly said something painful, ask them, “Did you mean what I think I heard?” Give them the benefit of reconsidering and rephrasing what they said.

5. Ask a question.

Maybe your friend or family member didn’t mean to intentionally hurt or insult you. Perhaps they chose words too quickly. Ask, “Would you clarify what you just said?” Try not to assume they are determined to cause you harm. Give the relationship the benefit of the doubt.

6. Revisit the conversation at a later time.

There’s nothing wrong with bluntly saying, “I don’t think either of us is at our best right now. Can we pause this conversation and revisit it another day? I don’t want this to hurt our relationship.” Your consideration for the person is more valuable than who wins the discussion. Choose to protect the relationship.

Remember, conversations are building blocks to help us get to know each other better. They are how we deepen and develop relationships. Do what you can to keep one heated exchange from destroying a lifelong relationship. It’s easy to fall into the trap of wanting to be correct, but do you want to be right, or do you want to be in a relationship? You can’t always have both.

Other blogs:

What To Do When Your Family Disagrees About Politics

What to Do When You Disagree With the Ones You Love

How to Have a Disagreement with a Friend without Ending Your Friendship

Sources:

www.kathleenkelleyreardon.com

7 Things to Say When a Conversation Turns Negative

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