Embrace the New Year: Transforming Resolutions into Lasting Habits
Happy New Year to All!
As we wave goodbye to 2023 and gear up for 2024, have you noticed how things seem to slow down just a bit? This special week bridging Christmas and New Year's is like a collective pause for many of us. Whether it's taking a break from work, enjoying cozy moments at home, or cherishing time with family and friends, it's a precious time to catch our breath, reflect, and dream about what's ahead.
My Year in Review – A Personal Reflection
Looking back at my year, I've celebrated some fantastic highs and navigated through some tough lows. But that's life, right? I find there's something to be grateful for in both the good times and the challenges. I'm a firm believer in looking ahead with optimism. I bet you're the same.
As we step into this fresh year, I encourage you to join me in reflecting on your life and who you want to be in the year ahead. The 5 Facets of Health (physical, mental, emotional, spiritual, and financial health) can serve as an effective framework if you’re unsure of how to think about your goals. Ask yourself, how do you want to grow in these areas?
Dare to Dream Big – A Challenge for You
I'm throwing a challenge your way! As you set your goals, think big. Really big. What would achieving a top 1% goal look like for you? Exciting to think about, isn't it?
The Key to Achieving Big Goals: Building Systems
But, dreaming big is just the start. We need to build the right systems and habits to turn those dreams into reality. James Clear nails it in "Atomic Habits" when he says, “You do not rise to the level of your goals. You fall to the level of your systems.” So, let's break down how we can build these game-changing systems.
Building Good Habits – A Closer Look
James Clear's strategy for habit formation is straightforward but powerful:
Make it obvious: Set clear triggers. If I'm planning to run each morning, I lay out my running gear the night before. It's like a visual nudge to stick to my plan.
Make it attractive: Pair new habits with something enjoyable. My trick? I only listen to my favorite audiobook or podcast while I'm running. It’s a win-win!
Make it easy: Start small. Want to meditate? Don't go for a full hour right away. Start with just five minutes a day.
Make it satisfying: Reward yourself. Post-run, I indulge in a delicious smoothie – it's my little pat on the back.
Breaking Bad Habits – The Flip Side
Breaking habits? Simply flip Clear's approach for building good habits:
Make it invisible: Cut out the cues for your bad habits. For me, reducing social media time starts with deleting those apps off my phone.
Make it unattractive: Focus on the downsides. Sometimes, I list out how social media distracts from more important things.
Make it difficult: Add hurdles. Logging out after each social media use? That extra step can really deter me.
Make it unsatisfying: Create a consequence. Too much social media time? I donate to a charity for each hour I waste – a penalty that does some good.
What's Your Move?
So, what's it going to be for you? Which habit are you going to tackle? I'd love to hear your plans, struggles, and victories. Let's make this a year of growth, health, and happiness – together!
Five Facets of Health: Week 32
If you're new to the 5 Facets of Health, learn more here. Avoid trying to implement everything at once! These suggestions are meant to spark ideas. To build healthy habits, focus on one or two aspects over the next week.
Physical Health
This is one of the most common areas people focus on in their New Year’s resolutions. It’s a great area to focus on. To set yourself up for success, focus on building healthy fitness habits rather focusing solely on fixed milestones like losing “X” amount of weight. Start with small, achievable goals, like doing 20 pushups before watching your favorite show. Gradually increase the duration and intensity of your workouts as you build your habits.
"If you can't lift a mountain, then lift a bucket of earth with discipline and intensity."
— Dave Draper
Action: This week, identify a daily habit that you can pair with a quick exercise routine. For instance, commit to 20 pushups before your nightly TV show. Track your consistency and progress.
Mental Health
Practice positive self-talk. Our thoughts greatly influence our mental state. Consciously replace negative thoughts with positive affirmations. For instance, instead of thinking "I can't do this," try "I'll do my best."
“The mind is everything. What you think, you become.”
— Buddha
Action: Start each morning by writing down or verbally stating a positive affirmation related to your goals or self-image. Repeat it throughout the day, especially during challenging moments.
Emotional Health
Assess and cultivate your social circle. Consider who in your life supports your aspirations and who might be draining your energy. The New Year is a perfect time to reset and surround yourself with positive influences.
“Surround yourself with only people who are going to lift you higher.”
— Oprah Winfrey
Action: Make a list of people who positively impact your life. Plan to spend more time with them. Conversely, identify relationships that may be toxic or draining and consider ways to set healthy boundaries or limit those interactions.
Spiritual Health
Include God in your New Year’s plans. Seek His help and guidance through prayer, study, and meditation. God knows who we can become and He can help lift your vision and will provide the strength you need to to follow through.
“All of us need a vision for our lives, and even as we work to achieve that vision, we must surrender to the power that is greater than we know. It's one of the defining principles of my life that I love to share: God can dream a bigger dream for you than you could ever dream for yourself.”
— Oprah Winfrey
Action: Pray. Share your plans, hopes, and dreams with God. Listen for his answer. Write down any thoughts that come to you. Take action.
Financial Health
Reevaluate and reset your financial goals. Apply the principles of habit formation to your spending and saving practices. A clear understanding of your income and expenses is crucial for financial health.
“Money is only a tool. It will take you wherever you wish, but it will not replace you as the driver.”
— Ayn Rand
Action: Review your current budget and spending habits. Identify one area for improvement, such as reducing dining out expenses or setting up an automatic savings plan. Implement this change and monitor its impact over the month.