Finance: So much for a 'Santa rally': Trump's trade war is sending S&P 500 towards its worst December since 2002

trader christmas santa hat stocks

US-China trade war tensions heightened over the weekend, sending global stocks lower. Weak data in China, Japan and Germany also weighed on sentiment.

  • Stocks in Asia, Europe and futures in the US continued their decline after Friday's sell off in the US. Donald Trump's trade war is worrying investors.
  • China ratcheted up trade tensions over the weekend since the arrest of Huawei CFO Meng Wanzhou last week. Weak Chinese trade and inflation data and a slump in Japan's economy have also hurt sentiment.
  • In Europe, Germany's DAX slumped on weak export data, while UK government disarray added to uncertainty.

Hopes for a Santa rally are fading fast with fears over US President Donald Trump's trade war with China helping to send the S&P 500 towards its worst December in 16 years.

Asian markets kicked off what looks to be a bearish day for global stocks on growing concerns over global economic growth and the US-China trade war. European stocks and US futures also fell.

Tensions over US-China trade were heightened even further as China summoned the Canadian and US ambassadors over the weekend regarding the arrest of Huawei's CFO in Canada last week. China described the arrest of Meng Wanzhou as "lawless" and "extremely vicious."

"Global stocks are set up for a rough ride this week after something of a drubbing last week," said Neil Wilson, Chief Market Analyst for Markets.com. Markets tend to rise in a "Santa rally" in December. The S&P 500 has declined in December only four times since 2002.

US equity futures are trading lower on Monday — the Nasdaq is down 0.4% while the Dow and S&P 500 are falling 0.3%. The S&P 500 has fallen more than 4.6% for the month. If it closed at that level come New Year's eve, it would be the worst since 2002, when the index slumped 6%.

In China, the Shanghai Composite closed down 0.8% as investors fret about a continued war of words. Weak Chinese inflation figures and continued concerns about trade weighed on equities. Chinese goods exports growth slowed from 15.6% year-on-year in October to 5.4% for November.

The Nikkei slumped 2.4% after data showed Japan's economy just went sharply into reverse.

European markets also slumped, with Germany's DAX Index down 1.2% as uncertainty looms about the German economy. Weak export data and a poor year for the country's powerhouse automotive industry aren't helping the German cause. UK Prime Minster Theresa May is under pressure and facing a massive defeat on a crucial Brexit vote which could endanger her job.

The benchmark Euro Stoxx 50 dropped 0.6% as of 9.56 a.m in London (4.56 a.m EST).

In France, the ongoing 'yellow vest' protests are slowing the country's economy with the Bank of France predicting 0.2% growth in the fourth quarter down from an estimate of 0.4%.

Investors in the US are also still jittery about the Treasury "yield curve," a wonky market event that can signal a recession. The outlook between the 2-year and 10-year government bonds stayed flat, but investors are concerned the curve will invert, which would add weight to any forecasts for a slump in growth.

"Bond markets have been more accurate than stock markets in predicting economic slowdowns," said Hussein Sayed Chief Market Strategist at FXTM. "It looks like a matter of time before the long end of the curve inverts too. While this doesn’t necessarily indicate a recession is imminent, it’s a bold warning signal."

Elsewhere in markets, Friday's agreement between OPEC and Russia sent oil prices initially higher with Brent crude trading up 0.6% before dropping 1.5% as of 10.40 a.m in London (5.40 a.m EST).

Source: BUSINESS INSIDER

Pulse List 2018: Top 5 fashion stylists of 2018

Super-stylist Veronica Odeka

These are the people that are behind some of the best looks of 2018 and we have brought you the top 5 list.

Fashion makes the world go round and we are constantly thrilled by the looks our favourite celebrities, fashionistas and influencers give us. However, these people can't take all the credit. Behind some of our favourite looks this year are the amazing fashion stylists whose eye for style is the gift that keeps on giving.

These five stylists are the ones that have stood out this year and deserve to be celebrated in this end of year list.

Take a look!

1. Veronica Odeka

 

Veronica Odeka continues to be one of the greatest stylists in Nigeria with a wealth of high-profile clients like Mo Abudu and working with luxury labels like Odio Mimonet.

Celebrity stylist and beauty mogul who refers to herself as the 'style mom' not only knows how to put together a great look, but her personal style is quirky and functional style with a mix of Nigerian designers and high-end labels.

Veronica Odeka is also a woman who knows her business. Having started out as a stylist with her company Vanestyle, styling great women like Mo Abudu, Veronica then began a beauty empire single-handedly, all whilst being a mother of 3. Veronica is quite the style icon and does so whilst juggling her family and her businesses. Her nail polish company 'Vane Polish' is a high quality, luxury, nail polish which comes in a variety of sumptuous colours.

This year, Veronica Odeka was a key part of both Arise Fashion Week and Lagos Fashion week styling various shows and ensuring every look was picture perfect. Even after all her years in the industry, Veronica is still one of the most sought after stylists in the whole industry.

 

2. Jane Michael Ekanem

 

Jane Michael Ekanem is a celebrity style consultant and fashion designer known for her work with stars such as Yemi Alade, Waje, Tiwa Savage and lots of other high profile clients.

Jane officially began her career as a celebrity stylist in 2009 when she got contracted to style the contestants and hosts of MTN Project Fame. Since then, Jane has gone on to have an illustrious career and in the fashion industry. Jane made the difficult transition from stylist to designer and launched the Jane Michael Collection which has been worn by stars from Mercy Johnson to Stephanie Coker.

Coverage of Jane’s styling work has appeared in many publications including Thisday Style, Exquisite Magazine, MTV Base, Soundcity TV, Vanguard Allure and TW Magazine.

3. The Style Infidel

Oluwatosin Ogundadegbe is a fashion consultant, writer, stylist and the creative director behind the Style Infidel brand. He has built one of the most recognisable fashion outfits with a formidable portfolio. From styling celebrities and working on editorials for fashion brands and magazines, Oluwatosin is always first choice.

He defines his style as “the new sophisticated but not unnecessarily casual”. The Philosophy graduate from is inspired by seeing people look classic and elegant on a budget without breaking a vault.

Oluwatosin graduated from Obafemi Awolowo University with a degree in Philosophy graduate got his big fashion break when he worked on his first style shoot in 2010 which was titled “Under Construction” which catalysed his styling career. Now, Oluwatosin styles high profile clients like Adesua Etomi, Rita Dominic, Joseph Benjamin and Waje.

4. Swanky Jerry

 

Jeremiah Ogbodo better known as Swanky Jerry is a Nigerian Celebrity Fashion Stylist known for his work with Tonto Dikeh, D’banj, Ice Prince, M.I, 2Face, Juliet Ibrahim, Davido and a host of other high profile clients.

He began his career as a celebrity fashion stylist with the launch of his fashion and lifestyle brand Swanky Signatures Styling in June 2012 and has since then, grown to become one of the most sought after stylists in the industry. Besides styling clients for red carpet appearances and video shoots, coverage of his work has appeared in many magazines and online publications.

He has also styled various celebrities for magazine covers including Darey, Praiz and Davido amongst others.

Within a space of a few years, Swanky Jerry has made a huge impact on the fashion industry with his work and his own unique sense of style. His style expertise have earned him the respect of industry critics with nominations and awards aplenty.

 

5. Moashy Styling

 

Celebrity stylist, Moses Ebite has established himself as one of Nigeria’s leading stylists and the go-to person for  styling, personal shopping, wardrobe/image consultations and makeovers. The man, whose muse is ex MBGN queen Anna Banner, has worked incredibly hard to make a name for himself in the fashion industry.

In 2014, Moses launched Moashy Styling to the Fashion African Industry. His styling outfit offers services such as celebrity styling, personal and luxury shopping, styling for fashion shows, wardrobe detox and rebuilding, designer brand consultation as well as corporate etiquette and grooming seminars.

Moashy Styling boasts a strong client list of celebrities and socialites and has also styled major fashion shows, magazine covers and talent shows. He continues to be one of the most promising young styling talents we have in Nigeria and we are certain that there is so much more to come.

Source: lifestyle

Business: Nigerian economy grows by 1.81% in the third quarter of 2018

Professor Yemi Osinbajo and President Muhammadu Buhari

An analysis of the report shows that non-oil sector of the economy recorded a growth of 2.32% as oil sector dragged the economy by a contraction of 2.91% in Q3.

Nigeria's economy grew by 1.81% (year-on-year) in real terms in the third quarter of 2018, a positive growth streak compared to the third quarter of 2017 which recorded a growth of 1.17%.

The National Bureau of Statistics (NBS) stated this on Monday, December 10, 2018, in its third quarter GDP report.

According to the report, Nigeria's GDP rose by 0.31% points from the second quarter which had a growth rate of 1.50%. Quarter on quarter, real GDP growth was 9.05%.

In the quarter under review, NBS said the aggregate GDP stood at N33,368,049.14 million in nominal terms.

 

This performance is higher when compared to the third quarter of 2017 which recorded a GDP aggregate of N29,377,674.03 million thus, presenting a positive year on year nominal growth rate of 13.58%.

“This growth rate is higher relative to growth recorded in the third quarter of 2017 by 2.88% points and higher than the proceeding quarter by 0.01% points with growth rates of 10.70% and 13.57% respectively,” the Statistics Office said on Monday.

Business Insider Sub-Saharan Africa's analysis of the report shows that non-oil sector of the economy continues on a positive streak with growth by 2.32% in the third quarter as oil sector dragged the economy by a contraction of 2.91% in Q3.

Source: news

Saint Tracy Signature’s flagship store & Diamond collection launches in grand style

Saint Tracy Signature’s flagship store & Diamond collection launches in grand style

Who doesn't love diamonds?! Well now, Saint Tracy Signature's new store has got diamonds in abundance. Take a look at the big launch!

Luxury jewelry brand, Saint Tracy Signature hosted guests to canapes and cocktails at its newly open Ikeja flagship store on Sunday 2nd December 2018. Look how Saint Tracy Signature’s flagship store & Diamond collection launches in grand style.

The event was also an opportunity to unveil the Saint Tracy Signature exclusive diamond collection which includes engagement rings, earrings, bracelets, necklaces and watches.

The event welcomed friends, new and existing clients, as well as lifestyle influencers. Guests in attendance include: Bunmi George (Shredder Gang), Rayo Abe (Lagos Housewife), Chioma Okoli (Skinny Girl in Transit), Moriam Musa, and Bridget Chigbufue, amongst others.

“Saint Tracy Signature offers its customers an inspiring store layout with personalised service, creating an outstanding shopping experience. In the end, all we want is for our customers to feel beautiful in our exquisite  pieces. We appreciate all the guests who came out to celebrate with us on the launch of our new store and diamond collection” Tracy Uwom (Founder & CEO)

Bringing something new to the Nigerian jewelry industry with its own unique designs of wedding and occasion jewelry, Saint Tracy Signature delivers exquisitely crafted Gold and Sterling Silver pieces with precious stones.

You can shop the new Diamond Collection at Saint Tracy Signature 83 Allen Avenue, Ikeja, Lagos.

 

 

 

Facebook: Saint Tracy

Twitter: @sainttracys

Instagram: @sainttracys @sainttracy.signature

Website: http://www.sainttracy.com/

Source: lifestyle

Do not be afraid, Saraki urges Kwara supporters on federal might

Senate President, Bukola Saraki

He said he confronted federal might in two previous elections and still won.

Senate president, Bukola Saraki, has urged his Kwara State supporters not to be afraid of federal might which he said supporters of the All Progressives Congress (APC) are relying on ahead of the 2019 general election.

While speaking at the inauguration of 42 Peoples Democratic Party's members, Saraki said the party will win the election if proper strategy is put in place. He said he confronted federal might in two previous elections and still won.

"Do not be afraid. I have heard all the talks of the opposition about using federal might but we have seen it all. We saw it in 2003, we saw it in 2015 or don't you know that they used federal might in 2015?

"In 2015, with federal might, we defeated them. It was you people that God used then and in 2019, with those who have come to join us, we will defeat them again."

Saraki promised to review PDP's tactics and strategies and also called on the campaign council of the party to be faithful in the discharge of its duties.

He also promised that the country would be different under the leadership of Atiku Abubakar. Saraki added that things can return to normal for Nigerians only when PDP returns to power at the federal level.

Source: politics

Olamide, Juliet Ibrahim, Chike, Sensei Uche attend MTV Base’s ‘Back To The 90s’ party

Olamide, Juliet Ibrahim, Chike, Sensei Uche attend MTV Base’s ‘Back To The 90s’ Party

The event, Club MTV Base, which took place at Quilox Night Club, VI on December 8, saw both celebrities and fans dancing the night away in their favourite ‘90s outfits.

Just before the Christmas season gets hectic with an array of ticketed events, a free-entry Back to the 90s themed party was organised by MTV Base and refreshed by Coca-Cola with support from Tecno Mobile.

The event, Club MTV Base, which took place at Quilox Night Club, VI on December 8, saw both celebrities and fans dancing the night away in their favourite ‘90s outfits.

The celebrities in attendance include Olamide, Juliet Ibrahim, Chike, Sensei Uche and SMADE, one of UK’s biggest concert promoters. DJ Colex, had the crowd excited with a spectacular music mix of thrilling songs from the 90s. DJ TTB, host of MTV Base DJ Takeover, also had his visual mix of thrilling songs from the 90s which featured both local and foreign hit songs.

 

Before getting enthralled by DJ performances, guests were welcomed to the club with array of Coca Cola Mix cocktails and a fun Tecno Mobile photobooth.

The attendees of the event danced long into the night as the ambience of the event became increasingly elated.

 

Many attendees of the event showed appreciation to the brands who put the event together and only had one question after the event ended: ‘When’s the next one?’

 

This is a featured post

Source: lifestyle

Dapo Desina Atelier drops vibrant holiday collection 'Star'

Dapo Desina Atelier drops vibrant holiday collection 'Star'

Need a beautiful, flirty dress for the holiday season? Well, Dapo Desina Atelier has got you covered with their amazing Star collection.

Women's wear Dapo Desina Atelier is excited to share their new resort/holiday collection named 'Star' just in time for the holiday season.

According to the director Dapo Lawal, “We shot the collection at the GTB fashion weekend, we wanted to be surrounded by the beautiful fashionistas and fashion masters right on the street.”

The collection is inspired by Christmas lights, colours and vibes. The dresses are made from pleated 100% cotton chiffons and tulles. They are effortless, flowy and bohemian; the heat wave should be the last thing you should worry about this season.

Take a look at the colourful collection of flirty holiday dresses!

 

 

Credits

Designer: @rockbydapodesina

Makeup : @inglotnigeria

Photographer : @prudencedigital22

Model: @khiritmwa

Publicist: @moafricapr

Source: lifestyle

What is dry January, exactly?

But here's the thing: Once January 1 rolls around, you might be starting to feel…a little off, and in search of something to reset your body for the new year.

The holidays are definitely the time for imbibing-sugar cookies, mystery punch, champagne-and honestly, you should go right ahead and do that if you want to.

But here's the thing: Once January 1 rolls around, you might be starting to feel…a little off, and in search of something to reset your body for the new year. While, yes, New Year's diet resolutions are totally an option, not everyone wants to revamp their entire eating plan. An easier solution? Dry January.

Hold on, Dry January? What the heck is that?

Honestly, it's pretty straightforward-you steer clear of alcohol for the entire month of January.

The concept actually originated in the U.K in 2013; a non-profit group called Alcohol Concern began it with the goal of raising money for alcohol abuse awareness and treatment.

The trend caught on, and now lots of people choose to partake in Dry January as a way to simply drink less or reset after a month or two of holiday partying.

So…what exactly will I get from doing Dry January?

A lot of stuff, tbh (you know, in addition to saving money, because alcohol is expensive AF)-better quality of sleep and increased energy levels, for one.

“It may sound counter-intuitive, since most of us are likely to quickly pass out asleep after a night of drinking more than usual, but too much alcohol actually screws with your sleep status,” says Brigitte Zeitlin, R.D., owner of BZ Nutrition in New York City, adding that, after having a few drinks, your body doesn't get a chance to reach the deep sleep (a.k.a. REM sleep) that you need to help your body de-stress, repair, and replenish itself for the upcoming day.

When you ditch the alcohol, however, you won't have those sleepy-yet-restless nights. "It'll actually boost your sleep help and have you feeling more restful and energized come morning," says Zeitlin.

You might also see an improvement in your skin. Alcohol is a diuretic, which means it can make you go to the bathroom more frequently-and ultimately leave you a bit dehydrated, says Zeitlin. And that dehydration can take a serious toll on your skin.

“We tend to forget that we still need to focus on hydration during the cold months because we aren’t sweating, but the winter dries out your skin and body more than you realize,” she says. “By ditching the alcohol and upping your water intake, it’s really a win-win for your hydration status and will leave your skin feeling healthier and looking more radiant.”

The number on the scale may also go down, says Zeitlin-in fact, if you were to make zero other changes to your diet (except for cutting alcohol), you'd still probably lose weight.

“One alcoholic drink is typically 150 to 200 calories, which can really add up,” Zeitlin says. “Additionally, when we drink a lot we tend to eat more than we realize as well, so cutting back on the alcohol will likely help you to also cut down on some of the mindless overeating that usually happens after the third (or fourth or fifth) round of cocktails.”

As an added bonus, you may also find that you are less bloated or puffy without those nights of drinking too much, which in turn will make you feel naturally leaner and better, Zeitlin says.

This sounds great…but how do I actually do Dry January?

First, determine and understand why you’re committing to Dry January.

“Knowing your motivation will keep you more mindful of triggers or moments of wanting to give in,” Zeitlin says. “Tapping into your personal reasons as to why you’re doing this will help you hit that 31-day marker.”

Then, commit yourself to ditching the booze. Zeitlin suggests possibly recruiting a friend or family member to do it with you, as you may find it easier to stay sober on Saturday nights if you’re not doing it alone.

 

You can also make it a bit easier on your self by avoiding thinking about what you’re supposedly missing out on-and when you do go out, drinking other hydrating beverages like water (flat or sparkling), tea (hot or iced), or something like a matcha latte, Zeitlin says.

You can also swap the “drinks” dates with your friends for dates to take a walk, go to a workout class, or just grab dinner, because honestly, you don't need alcohol in every social situation.

Okay…but what happens when February hits?

 

The first thing Zeitlin advises is checking in with yourself (another benefit of Dry January is having a chance to assess your relationship with booze, she says).

“Ask yourself how you’re feeling without the booze. Did you have more energy, save more money, or lose the few pounds you wanted?” she says. “Then use this as a starting point to re-adjust your relationship to alcohol, if it’s needed."

In some cases, those who voluntarily quit alcohol for a month, may end up drinking less even after the period ends-that's what happened in a 2016 study published in the journal Health Psychology. After participating in Dry January, participants reported healthier drinking habits even after the month was over.

Still, if you don't feel any changes, it's fine to go back to how your relationship with alcohol was before the month started. Just keep in mind that it's still a good idea to limit your booze to one or two drinks a night, says Zeitlin-or no more than seven drinks per week for a woman, according to the National Institute on Alcohol Abuse and Alcoholism.

Source: lifestyle

What is LISS cardio and should you try it?

But if high-intensity burpees and jump squats aren't your thing (or make your knees scream), there's another workout you should try: low-intensity steady-state cardio, a.k.a LISS cardio.

Okay, so by now you've probably heard of, and possibly even tried, HIIT workouts-you know those quickie 10- or 20-minute workouts that burn major cals.

But if high-intensity burpees and jump squats aren't your thing (or make your knees scream), there's another workout you should try: low-intensity steady-state cardio, a.k.a LISS cardio.

What is LISS Cardio, exactly?

Low-intensity steady-state cardio is just as the name describes-cardio training at a low intensity, for 45 minutes to an hour. It's a training strategy that's designed to keep your heart rate at a fast, but sustainable rate. "That's usually around 60 to 70 percent of your max heart rate, also known as your fat-burning zone,” says Kelvin Gary, NASM-certified personal trainer, founder and owner of Body Space Fitness in New York City.

LISS: Low Intensity Steady State

Unless you're wearing a heart-rate tracker, this may be challenging to pinpoint. But you should feel like you're putting in more effort than a normal walking pace, but not as much as a full-blown run.

LISS can come in many forms, including swimming, taking an incline walk on the treadmill, using an elliptical, or going for a long bike ride. “It can even be a lengthy hike, light jog, or bout of yard work on a brisk day,” says Gary.

The key with LISS cardio is that you can almost put your body on “autopilot,” repeating the same thing over and over-whether it’s one foot in front of the other on a run, or pedaling your legs-with extremely low risk of injury.

But…is it worth trying?

While exercise itself has all kinds of benefits, the most notable physical benefit from LISS cardio is increased cardiovascular endurance-a.k.a. you'll be able to work out longer, without getting winded or tired, says Don Saladino, NASM-certified personal trainer, owner of Drive 495 in New York City. And, just like its high-intensity cousin, LISS burns fat, too-the workouts themselves are just a bit longer, so they're less efficient than HIIT.

“It also speeds up recovery because it helps to remove the body’s waste,” says Saladino. “Lactic acid builds up inside the body daily, but low-intensity steady state cardio helps put fresh oxygen back into the body, and gets the blood to circulate."

Plus, it's great for anyone who's new to exercise, or for anyone who's body is in a world of pain after HIIT. "LISS cardio is the best and easiest way to get moving while keeping stress levels for the body low,” says Gary. 

Okay, so should I add it to my routine?

Both Saladino and Gary recommend adding LISS one to two times per week. And try balancing it with more high-intensity workouts, as well as some form of strength training, suggests Gary.

Consider LISS as a great option for lower-impact cross-training, or for an active recovery day. “I work with people who turn to exercise to deal with stress,” explains Gary. “I have to break the news that too many high-intensity workouts over time can stress the body too much and hinder progress." So, in addition to complete rest days, Gary recommends LISS cardio, since the workout is less taxing on the body.

Source: lifestyle

How to actually stick to your new year's resolution this year

There's a reason the cliché is, well, cliché. “Most people have unrealistic expectations that keeping resolutions should be easy," says Pauline Wallin, Ph.D., psychologist and author of Taming Your Inner Brat: A Guide for Transforming Self-Defeating Behavior.

Ah, the age-old story: Girl makes resolution. Girl crushes resolution for the first two weeks of January. Girl burns out on resolution.

There's a reason the cliché is, well, cliché. “Most people have unrealistic expectations that keeping resolutions should be easy," says Pauline Wallin, Ph.D., psychologist and author of Taming Your Inner Brat: A Guide for Transforming Self-Defeating Behavior. "So, when it gets difficult, they give up."

Setting yourself up for success is totally possible, though. Let psychologists who specialize in achieving your goals help you make 2019 the year you finally stick with your resolutions.

1. Make your resolution super-specific.

What sets goals that are totally unachievable apart from those that you can crush? Wallin says the former are all specific, measurable, and attainable. So instead of making the vague resolution to "get in shape," frame it as something more like "go to the gym three times a week." It's something you can clearly understand and measure-and it's attainable because you're not setting an unrealistic expectation that you need to work out every single day (which isn't even necessary to see results, btw).

2. Tell other people about your resolution.

The more you put your plan out there, the more friends and family you'll have to help keep you accountable, says Joseph Ferrari, Ph.D., a psychology professor at DePaul University and author of Still Procrastinating: The No-Regrets Guide to Getting It Done. Posting about your resolutions and progress on social media is also a good idea. You'll get encouragement when you post about making decisions that will help you get closer to your goal-and even if no one actually calls you out on backsliding, you'll feel less tempted to in the first place because you know there are people out there keeping tabs on your progress.

3. Surround yourself with supporters, not saboteurs.

Everyone has that friend who is there for you the second you say you want to hit a workout class together…and that friend who knows you're trying to stick to a budget but is still pressuring you to book a luxe getaway with her.

To set yourself up for max resolution success, surround with people who you know will support your efforts-and maybe even have similar goals themselves, suggests Ferrari. You don't have to avoid the enabler friends altogether, but by spending less time with them and more with the types of people who will encourage and support you, you'll be much more likely to stay on track.

4. If you can't find resolution buddies IRL, connect with some digitally.

Friends aren’t feeling resolutions this year? No problem. Just find supporters who have similar goals online. “On support networks such as Reddit or specific goal-oriented communities such as MyFitnessPal, other people’s stories of their progress and struggles can help you stay on track,” Wallin says. Talking it out with people, even virtually, will reassure you when you feel yourself slipping and give you an outlet where you can celebrate after you achieve your small wins. Make sure you take the time to post as well as read what your virtual friends have to say because “by investing time and energy into posting, you become more committed to your goal.”

5. Translate your big goal into a series of smaller ones.

Breaking your big, scary resolution into baby steps will help you build momentum toward your ultimate goal, says Ferrari . So, if you’ve never run a marathon, sign up for a 5-K that's a month or two out, and follow a training plan designed to help you build up to that. If you’re a chain-smoker who goes through two packs a day, try cutting out one of your regular smoke breaks from your routine…and then another, and another. Not nearly as intimidating as trying to go cold turkey, right?

6. Then reward yourself for those little wins.

Once you’ve set up smaller and more attainable goals that will help you get to the grand daddy goal, make specific plans to celebrate each time you accomplish one. This will help keep you motivated to power on, says Ferrari.

The reward can be anything-a self-care indulgence like a face mask, or a night of binge watching your favorite Netflix reruns. Or another idea: “You can also create a 'reward contract' with a loved one,” says John C. Norcross, Ph.D., psychology professor at the University of Scranton, clinical psychologist, and author of Changeology: 5 Steps to Realizing your Goals and Resolutions. So let's say you achieve three of your smaller goals-your friend or family member would surprise you with a treat of their choice.

7. Be patient.

“Remember that meaningful change takes time,” says Norcross, who notes that it can take up to three months of forcing yourself to go through the motions before a behavior becomes a true habit. If you’re doing everything right, but it seems like your body and mind are resisting the positive changes you’re trying to make, it’s normal," he explains. Adapting to a new lifestyle takes a while, and that means struggling through the tough parts before things get easier-but remembering (and having faith!) that they will eventually get easier.

8. Track your progress.

You can do this in a few different ways: by taking photos of yourself every week, keeping a checklist of all you've accomplished, or charting how far you've come on your mirror in lipstick (hey, you do you). “This kind of ‘self-monitoring’ increases your chances of keeping the resolution,” says Norcross. That's because you'll be more likely to stay motivated if you can literally see how far you’ve come-and clearly visualize the work you still have left to do.

Want to use a bullet journal to stay on track for your resolution? These tips can help:

9. Set an action plan that will help you avoid slip-ups.

The key here is understanding that certain behaviors or circumstances tend to "trigger" most backsliding, says Norcross. How you can make this work in your favor: If you change your routine in ways that help you actively avoid and/or deal with those triggers, you'll be much less tempted to veer off-course.

Start by thinking through the types of moments when you’ll feel like giving up, suggests Wallin. Then, make a game plan. For example, if you know cravings for sweets always hit you in the afternoon, but your goal is to cut back on sugar, you can say, "I’ll get up and go for a 15-minute walk then instead to wait it out." Chances are that at the end of that delay period, your sweet tooth won't be screaming at you quite so loudly, says Wallin.

10. …But don't freak out when slip-ups inevitably still happen sometimes.

Life will get in the way and keep you from perfectly following any new resolution routine. Instead of taking an all-or-nothing approach (e.g., "I didn't work out today, so I might as well skip this entire week"), go into your resolution knowing those off days are going to happen-and practice positive self-talk to encourage yourself to get back on track ASAP when they do.

Affirmations such as, “You’re strong. The fact that you wanted to go to the gym today but got busy doesn't change that-you can go tomorrow morning” will keep you feeling capable, says Wallin.

Source: lifestyle