Resolutions: How to stick to them with Self-Compassion

As we are 50 days into 2024, it's the perfect time to pause and reflect on our progress and the journey we've embarked upon. While setting goals for ourselves is an essential part of personal growth, it is equally important to approach them with empathy and compassion for ourselves. Often, in the fervour of the new year, we become so consumed by our newfound motivation, that we forget to be kind to ourselves when the excitement wears off.

Here are a few easy ways to keep your resolutions without self-blame -

Setting realistic goals -  It is important to set achievable goals, keeping your mental and physical limitations in mind. Breaking down goals into smaller pragmatic goals is a great way to avoid getting overwhelmed.

Setting mindful goals - being mindful of the goals you are setting and the motivation behind them is a great way to keep yourself from disappointment. Aligning your goals to your values is an important part of setting long-term goals

Celebrating progress - we often focus on perfection rather than progress. Celebrating even small wins can increase your motivation and avoid discouragement.

Create a support system - we are stronger together! Finding people to motivate and support you with your resolutions is a crucial part of keeping yourself determined. It is a great idea to find a group of people with similar goals or resolutions. 

Reflect and learn - setbacks are a part of the process, but it is crucial to understand they aren't failures. It is rather an opportunity to reflect and learn from your experiences to better yourself. 

Enjoy the process - while it is natural to get caught up in trying to achieve the goal, it is vital to find joy in what you are doing to keep doing it for the long term. 

Life is unpredictable, our situations and circumstances change ever so often leading us to be inconsistent with our goals. During these times, it is very important to be kind to ourselves with actions and words, just like how you would be to a friend. A little slump in the journey is not a failure, but rather a lesson to learn and grow from.

Self Care- The Key To A Kinder World

We live in a world that constantly demands us to be more perfect, more successful, and more productive. A stay-at-home parent is bombarded with conflicting messages to go out and financially contribute to the family while a working parent is told to contribute more to their child’s upbringing. This relentless pressure to be more and do more can take a toll on our physical and mental health.

What if being kind to ourselves sets off a chain reaction, inspiring us to be kinder towards those around us?

While bubble baths and manicures may be enjoyable, they are not the only way to practice self-care.

1. Carve out some time for yourself daily - Music, dance or long baths, whatever it may be, take some time out for yourself every day to do things you love.

2. Prioritize a healthy lifestyle - Eating healthy, being physically active and getting quality sleep are the key to a balanced life.

3. Practice mindfulness - Cultivate awareness in the present moment with meditation, breathing exercises, yoga and other practices.

4. Be grateful - Appreciate the positive aspects of your life. Keep a gratitude journal and notice the change in your mindset.

5. Engage in hobbies - Dedicate some time each week to pursue interests that bring you joy and fulfill your life.

6. Spend time with family and friends - We all need human connection, to love and be loved. Spending quality time with people who support and understand us is an integral part of self-care.

7. Practice self-compassion - Treat yourself the way you would treat others. Often, we tend to be overly critical and demanding of ourselves. Instead, let's be gentle and mindful of our inner voice.

8. Set clear boundaries - Be it in our personal life or professional life, we all struggle to set boundaries and say no. Learning to say no to things you don't have the bandwidth for, can protect your mental peace and energy.

9. Nature bathing - Spending time in nature away from your gadgets can go a long way in recharging your mental space.

10. Pamper yourself - Everybody deserves to treat themselves to things they love, every now and then. Take yourself shopping, get that massage you have been wanting, take yourself out to dinners, and do things that make you feel special.

We all have an array of responsibilities we have to tend to on a daily basis, and more often than not these responsibilities take priority over self-care. As a new mother myself, I quickly learned that self-care is essential for being a better parent and spouse. It helped me embrace myself, destress, effectively manage my emotions and be more present with my family. Self-care is not a luxury, but rather an investment in your happiness and health, it is an act of kindness towards yourself!

In a world that constantly tells you you are not enough, be resilient and say “I am more than enough”!

Do you have any self-care rituals you swear by? Please share with us in our comments section. Follow our socials and website to know more about Be Kind Movement programmes and campaigns.

Run for BKM - Highlight Marathons for 2023

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Hackney Half

The Hackney Half is a marathon that delivers the perfect blend of sport and local culture. As you’re guided down the streets of Hackney, you’ll be greeted by the carnival sounds of Mare Street as you cross historical landmarks like Broadway Market and Hackney Wicks, and buildings embellished with vibrant graffiti by talented local artists.

As part of the Hackney Moves festival, organised by Limelight Sports Club, the Hackney Half is an integral feature in a weekend of sport, movement, and entertainment, bringing people together from all walks of life.

Next event – 21st May 2023

© Copyright David Dixon and licensed for reuse under this Creative Commons Licence.

Manchester Marathon

The Manchester Marathon, also known as the Adidas Manchester Marathon for 2023, is a marathon welcoming everyone from professional marathon runners to amateurs. Additionally, it’s recognised as the UK’s flattest marathon, making it a perfect fit for novice marathon runners eager to push their limits in a grand-scale race.

Since its modest beginnings in 2012 with fewer than 5,000 runners, the Manchester Marathon has flourished into a colossal event, drawing in over 24,000 participants a decade later. Notably, it is supported by 125,000 Mancunians lining the streets, passionately cheering on the runners, solidifying its status as one of the premier and largest marathons in the UK.

From under 5,000 runners participating in its first event in 2012 to over 24,000 10 years later, with 125,000 Mancunians lining the streets to cheer them on, the Manchester Marathon has grown to be one of the largest marathons in the UK. Today, the Manchester Marathon has evolved into a pivotal event that plays a vital role in supporting hundreds of charities, providing them with invaluable donations and exposure.

Next event – 16th April 2023

© Copyright Malc McDonald and licensed for reuse under this Creative Commons Licence.

Brighton Marathon

Founded by former long-distance runner Tim Hitchings and local athlete Tom Naylor, the Brighton Marathon takes centre stage in a vibrant weekend of events offering a memorable experience to all attendees. Comprising of a full marathon, a 10k race, a 50k bike ride, and an exciting mini-mile race exclusively for participants under 18, the Brighton Marathon offers a wide array of events, ensuring that there is an opportunity for all demographics to actively participate.

Not only does the Brighton Marathon capture the hearts of sports enthusiasts, but it also showcases the charm of its iconic coastal city. Running along the vibrant promenade, participants are rewarded with scenic views of the stunning British coastline.

Next Event - 2nd April 2023

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Asics 10k

Situated in the bustling heart of central London, the Asics 10k race presents an appealing option for individuals seeking an exhilarating running experience without the extensive commitment typically required for a marathon.

Despite its shorter distance, the Asics 10k race treats participants to a captivating route that showcases London's iconic landmarks, including the illustrious Trafalgar Square, the majestic St Paul's Cathedral, and the iconic Big Ben.

Next event – 9th July 2023

When is the deadline to register?

Hackney Half – 4th May 2023

Manchester Marathon – 27th February 2023

Brighton Marathon – 27th February 2023

Asics 10K – 24th June 2023

How running with BKM will make a difference?

What makes running the Hackney Half, Manchester Marathon, Brighton Marathon, or Asics 10K for Be Kind Movement truly special is that you not only challenge yourself physically but also make a meaningful impact by supporting a charity dedicated to fostering emotional intelligence skills in children and young people by promoting kindness through the power of film.

Your fundraising will help BKM further develop its Kindness in School Programme which delivers kindness workshops that help build vital life skills such as resilience, compassion, gratitude, and mindfulness in children.

With a planned expansion into e-learning, funding will also contribute towards developing BKM’s e-learning platform, allowing children to access our Kindness programme not only physically, but virtually.

You'll be an integral component of the work that goes into introducing films for BKM, such as Savage and ITSY, that have received rave reviews at film festivals worldwide.

For more info on all the events that we're partnered with, please check out our “run for bkm” page.

Send a letter from Santa and support BKM!

This year, Sarah at PhotoFairytales has chosen Be Kind Movement as charity of the year to help spread some kindness this Christmas.

Sarah created individual, hand-signed high-quality letters and Telegrams from the real Father Christmas!

About the amazing letters…

For many years Father Christmas has chosen PhotoFairytales.co.uk as THE place to find one of his genuine, official letters or telegrams. Don't be fooled by other poor quality Santa letters: these are the real thing and absolutely gorgeous! Santa personally writes each one uniquely and individually for every child, and he hand signs every one too. Imagine their face when a special big red handwritten envelope is delivered this December from Father Christmas! The personalised Santa Letter Packs are very special and amazing value - limited edition, with only a few available, the Packs contain not only a letter but also a certificate, chocolate coin and 3 mystery gifts too! Santa also sends lovely personalised Telegrams too, and even beautiful personalised Letters for Christmas morning. Prices start at just £7.25, including free UK delivery. Find them all at www.photofairytales.co.uk until December 15th.

Supporting Be Kind Movement

Every year the sales of PhotoFairytales Santa Letters and Telegrams help to raise money for a UK charity. This year they are supporting Be Kind Movement, and will be making a 50p donation to us for every Letter and Telegram you buy! Thank you so much.

Visit the website today

https://www.photofairytales.co.uk/santaletter.html 

Today is World Animal Day!

At Be Kind Movement we are celebrating World Animal Day - October 4th - to remind us of the importance of improving the welfare of our animals. 

This is the one day of the year which embraces all animals and the unique concerns of each, in every country. 

Every year we lose multiple species as a result of threats to animal populations, which is bad for our ecosystem and has a knock on effect down the food chain, including to ourselves. 

Find out how you can magnify the visibility of this awareness day below! 

Why should we protect and conserve our animal species?

Every animal, from the smallest fish to the largest land mammal, has an integral role in its ecosystem. The loss of any animal species impacts their habitats altogether, and has a knock on effect to all species, including ourselves. Animals help pollination, keep forests healthy and even control pests. The welfare of our animals is in our best interests and means we can preserve them for future generations to appreciate and explore, so we should play our part and protect these species! 

How can I celebrate World Animal Day? 

Post some pictures of animals or even pets on social media. Let your friends know you’re supporting World Animal Day with the hashtag #WorldAnimalDay. Find out what your spirit animal is using this Buzzfeed quiz! 

Be kind to our planet; pick up litter you see outside, especially if it’s in a populated habitat like a forest. 

Eat more sustainably. Cut down your meat consumption to minimise your carbon footprint and make responsible food choices. This doesn’t necessarily mean cutting animal products out of your diet, but you could consider eating more plants and varied foods. According to WWF, 75% of the world’s food supply is derived from only 12 plants and five animal species, and approximately 94% of fish stocks are fished at their limit or overfished. 

Make greener choices in your everyday life. Start by taking your bag for life to the supermarket to reduce unnecessary plastic waste which could harm our animals. Try shopping more sustainably from smaller businesses and charity shops with a lower carbon footprint, and try to extend the product life cycle of your clothes by sewing them when they rip, for example. 

Lucy

Educational Researcher at Be Kind Movement

The Virgin Money London Marathon is back!

Today the 3rd of October is the day of the Virgin Money London Marathon, this amazing event which unites runners from across the nation to participate in friendly competition, achievement and together raise millions of pounds for charity.  

Around fifty thousand runners are said to take part in the marathon this year and thousands of others are taking on the extraordinary challenge of 26 miles on a route of their choice across the country.  

How does the marathon help so many people? 

• The Virgin Money London Marathon is the biggest mass participation single day fundraisers for charities.

• Last year due to Covid and this marathon not taking place, instead the 2.6 challenge was introduced by organisers of mass fundraising events. This combined with the virtual Virgin Money London Marathon and other events hosted by them raised fifty million pounds for charity.

• Also, in 2020 around 4000 charities benefited from the money raised which was extremely helpful due to the loss of an estimated £10 billion in revenue due to Covid at a time when they were needed.

• In 2019 a total of £66.4 million pounds was raised for charity - this was the largest amount raised from the event!

How could you support the marathon?

You don’t have to be able to run 26 miles in order to help support the Virgin Money London Marathon raise money for charities. Here are some ways you can support the day…

• Donate to people running for the Virgin Money London Marathon, this can be done through friends or on a Facebook page. 

• Do some fundraising of your own – during this time of such fundraising spirit you could do some fundraising for a charity of your choice too (you could even run 2.6 miles instead of 26!)

• Make a donation to a charity of your choice

• Follow the Virgin Money London Marathon on Twitter and keep updated with the action / retweet your support for runners 

“In running, it doesn’t matter whether you come in first, in the middle of the pack, or last. You can say, ‘I have finished.’ There is a lot of satisfaction in that.” – Fred Lebow – New York City Marathon co-founder 

Thank you again,

Best wishes 

Harriet

It's ADHD Awareness Month

ADHD – deficiency or superpower?

Attention please! October is here and it is ADHD awareness month! ADHD refers to Attention deficit/hyperactivity disorder. ADHD is a neurodevelopmental condition, meaning it results from the development of the brain and this leads to ADHD traits or behaviours. Unfortunately, this name does not reflect the growing movement towards neurodiversity, which reframes “disorders” as “differences”.

When we label something a “disorder”, there is an implied negative connotation and a departure from “normal”. However, neurodiversity recognises that whilst many people might be “neurotypical”, a huge percentage of the population are “neurodiverse”, meaning they develop, think, behave or are abled differently. Neurodiversity celebrates differences and varying abilities and moves away from prejudice and towards compassion.

Individuals with ADHD can be uniquely skilled in bringing their energy and hyper-focus to their work or interests. They are often creative, with minds which are active, imaginative and busy. Such attributes can lead to innovation and thinking outside the box. Of course, with such assets, come challenges too. For example, staying on task or managing time are areas a person with ADHD often needs strategies for. With the right support from schools, colleagues, families and friends, people work towards managing the impact of their ADHD and lead fulfilling lives.

Many inspirational people have shared their own stories of stigmatisation and success as they live with ADHD.

ADHD has served as a superpower for musicians such as Dave Grohl of Foo Fighters fame, Justin Timberlake, Adam Levine of Maroon5 and will.I.am to name a few. Olympians Michael Phelps and Simone Biles too share a diagnosis and success in common. Phelps shares “I had a teacher tell me that I would never amount to anything and I would never be successful.” However, he has more than proved them wrong and smashed through the stigma: “It’s something that I’m thankful happened, and I’m thankful that I am how I am. I look at myself every day and I’m so proud and so happy of who I am and who I was able to become.”

Top tips:

A ADHD awareness month’s website offers videos from experts about reframing ADHD here

D Dani Donovan creates excellent ADHD comics here and is an active advocate on social media

H Help children learn more about ADHD with one of these recommended reads here

D Discuss neurodiversity when you can and advocate for a kinder concept of difference. Thank you for your attention!

Amy

Written by Amy Partington, Educational Researcher at Be Kind Movement.