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Why it’s so hard to restart




By Brian Foley from Activate Fitness


If you’ve ever procrastinated or struggled to start something despite having every intention to, you’ve undoubtedly felt this huge force: friction.

One definition of friction is ‘the force that opposes the motion of an object’. And while that works, another definition, one far more relevant to the context of today's topic, is a ‘conflict of a clash of wills, temperaments, or opinions’.

And when we look at friction as it pertains to motivation or habit change, that’s exactly what it is: a clash between who you are right now (Present You) and who you want to be in the future (Future You).

“Future You” is the mature, rational part of you that wants to do all the things it knows it should be doing like eating better, going to the gym, getting enough sleep, etc.

“Present You” is the childish part of you that wants to keep doing what it’s always been doing. It doesn’t want to change because change is hard and scary and it means taking responsibility.

For example, Future Me wants to write this article while Present Me wants to go on Instagram and mindlessly scroll for hours because it's easier than writing.

These two conflicting goals create an insurmountable amount of friction, so, instead of doing either, I end up sitting here watching the cursor mockingly blink at me as time passes by.

Then, before I know it, it’s lunchtime and I have dozens of other things to do and writing this article gets relegated to the imaginary place that is tomorrow where the entire process repeats itself.

Of course, you’re reading this article which means I overcame Present Me, finished it, and sent it for publishing.

How to beat Present You

1) Set small, achievable goals

Set small, realistic goals you’re confident you can achieve.

If your goal is to lose 30kg, for example, break it down into 2kg chunks.

2) Focus on the actions that will move you towards the goal

Now that you have a goal in mind, focus on the things you need to do every day that will move you towards your goal. You can do the same thing with nutrition.

3) Get a quick win

One of the reasons Present You is so reluctant to do the things you want to do is because it doesn’t believe you can do it, so you need to prove you can by getting a quick win as soon as possible on starting your goal.

4) Give yourself a deadline

If you don’t have a deadline, it’s very easy to become complacent and lose urgency. Having a deadline keeps you focused and stops you messing around.

What should your deadline look like? It depends, but I'd suggest setting a goal of losing 0.5-1% of your total body weight per week, and then use that as a rough guideline to work out how long it will take you.

5) Reward yourself

Nobody wants to work hard on a goal and not see progress. The rewards solve for that.

Each time you achieve your small goal, you receive a small reward that tells you you're doing a great job and you're on your way to your bigger goal.

It’s perfectly normal to feel a bit demotivated as you restart on your goals. Use the tips in this article to help you restart.

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Taking care of your skin at home

By Jill O’Donoghue from Killarney Toning and Beauty Studio In Part 2 of taking care of your skin at home it’s important to do the following steps after cleansing, toning […]




By Jill O’Donoghue from Killarney Toning and Beauty Studio

In Part 2 of taking care of your skin at home it’s important to do the following steps after cleansing, toning and exfoliating your face, neck and décolleté.

Serums, eye creams and moisturisers: Moisturising provides a protective layer to the skin that locks in moisture and keeps skin hydrated. This hydration is what gives your skin a smooth and luminous appearance. This is the step in your skincare routine you don’t want to skip. We always apply the serum closest to the skin as it’s water based and needs to be absorbed on the deepest layer of the skin; the basal layer which is the active layer. It’s where the collagen and elastin start to grow and move up towards the surface of the skin. The more hyaluronic acid, peptides, ribose, and active ingredients in your serums the better. We need to keep our fibroblasts, melanocytes healthy as they are the source of plump, juicy skin.

An eye cream to me is the most important cream as the eye area is a place that doesn’t have any sebaceous glands (oil gland). These glands help remove old skin cells, keep the skin lubricated and prevent tissues drying out. Therefore, for me, I always use an eyelid lifting serum, eye cream in the night time and eye roll-on gel in the morning. Our eyes can make us look older than we are so it’s important to look after them. It’s very important not to go too close to the eye when applying creams as the skin is very thin. A little bit often makes a big difference.

When applying your serum and cream rub upwards and outwards; be careful not to tug the delicate skin around the eyes.

Apply SPF all year round, it’s the most important step in preventing skin cancer and keeps your skin healthy as you age. Protecting your skin from the sun’s damaging UV rays helps maintain a healthy youthful visage. However, it’s important to remember the best form of sun block is to keep your face in the shade.

With all skincare routines, it’s important to keep it consistant. Do it twice a day every day and follow with monthly facials. Your skin is the largest organ on the body. This means that it’s important to take good care of it.

For more information, or to book a skin consultation or facial, call Jill on 064 6632966.

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What do we mean by ‘Employability’?

Niamh Dwyer is a Guidance Counsellor in Scoil Phobail Sliabh Luachra, Rathmore, a member of the Kerry Branch of IGC and a career consultant at Follow @mycareerplan on Instagram, Facebook and Twitter.




By Niamh Dwyer, Guidance Counsellor

According to experts in the area of career development, the term ‘employability’ refers to a set of achievements that makes graduates more likely to gain employment and be successful in their chosen occupations.

This in turn benefits themselves, the workforce, the community and the economy. At this stage in the year Leaving Cert students are well into the process of trying to decide what step they want to take next. It is a daunting task for many of you because of the variety of choices available and the challenge for young people at 17 or 18 years of age to really know what career they might like. It is important to remember that you aren’t choosing a career for life, you are taking the next step and you will be building on that as your career develops. A big concern for many students and parents is whether they will get a job at the end of their chosen course or pathway. While we have some indications of where there will be skills shortages in the short to medium term, the jobs market is subject to change.


One thing we can be sure of is that, regardless of what pathway you take after the Leaving Cert, be that Further Education courses (FET), traineeships, apprenticeships or university courses, on completion of your training and education you will want to be ‘employable’. In simple terms ‘employability’ depends on your knowledge (what you know) your skills (what you do with what you know) and your attitude (how you approach things). As you research the various options open to you after you finish school, remember you are heading into a working world that values transferable skills which include specialist knowledge in the subject, field of study or technical area you have chosen to follow. It also places huge emphasis on having the ability to analyse, evaluate and use information effectively to problem-solve and to organise and communicate knowledge well. Furthermore, your personal qualities are a core part of your offering to a potential employer – your ability to work on your own initiative, to self-manage, to manage time and meet targets and deadlines. Central to all of this of course is the ability to collaborate, to work and study as part of a team.

If you are struggling to decide between courses or options, focus on finding an area that you really want to find out more about. You will develop a set of transferable skills which will give you flexibility and adaptability as you grow and develop in your career. All of the other things you do will add value to your degree/qualification and that is what will ensure your ‘employability’!

Niamh Dwyer is a Guidance Counsellor in Scoil Phobail Sliabh Luachra, Rathmore, a member of the Kerry Branch of IGC and a career consultant at Follow @mycareerplan on Instagram, Facebook and Twitter.


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