New Year, Better You: Reflect, Set Intentions, and Cultivate Joy
New Year, Better You: Reflect, Set Intentions, and Cultivate Joy
“Listen. I wish I could tell you it gets better. But it doesn't get better. You get better.”
~Joan Rivers
Imagine: It’s the first quiet moment you’ve had in weeks. The holidays have passed, and the fresh calendar on your desk signals the start of a brand-new year. You take a deep breath, thinking about the ups and downs of the past twelve months and wondering what the year ahead will bring. Instead of diving headfirst into resolutions that fizzle by February, you decide to take a different approach—one rooted in reflection, intention, and realistic growth.
This year, let’s try embracing new beginnings by reflecting on the past year, setting meaningful intentions, and using research-backed tips to create habits and cultivate the happiness that lasts.
Step 1: Reflecting on the Past Year
“We spend January 1st walking through our lives, room by room, drawing up a list of work to be done, cracks to be patched. Maybe this year, to balance the list, we ought to walk through the rooms of our lives ... not looking for flaws but for potential.”
~ Ellen Goodman
Before setting intentions for the future, it’s important to honor the journey you’ve been on. Reflection allows you to acknowledge achievements, learn from challenges, and identify what matters most to you. Here’s how:
Celebrate Your Wins: Take a moment to list your accomplishments from the past year. No win is too small! Maybe you learned a new skill, built stronger connections, or navigated a tough situation.
Acknowledge Challenges: Reflect on what didn’t go as planned. Ask yourself: What did I learn from these moments? How did I grow?
Gratitude Reflection: Identify three things you’re grateful for from the past year. Gratitude shifts focus to the positive and can boost overall well-being.
By reflecting with honesty and kindness, you create a solid foundation for setting intentions that truly align with your values.
Step 2: Setting Intentions, Not Just Resolutions
“Learn from yesterday, live for today, hope for tomorrow.”
~ Albert Einstein
Unlike rigid resolutions, intentions are flexible, meaningful, and focused on how you want to feel or grow. Here are tips for crafting intentions you can actually keep:
Keep Them Simple: Avoid overcomplicating things. Instead of saying, “I’ll completely overhaul my diet,” try, “I’ll nourish my body with foods that energize me.”
Be Specific: Define what success looks like. If your intention is to prioritize self-care, outline how: “I’ll spend 10 minutes meditating each morning.”
Focus on Values: Base your intentions on what matters most to you. If connection is a priority, an intention could be, “I will deepen relationships by scheduling weekly catch-ups with loved ones.” Focus on who you want to be, rather that what you want to achieve.
Write Them Down: Studies show that writing goals down makes them more likely to stick. Place your intentions somewhere visible as a daily reminder.
Step 3: Forming Habits That Last
Building lasting habits can feel daunting, but research offers valuable insights. Use these tips to turn your intentions into consistent actions:
Start Small: Behavioral scientist BJ Fogg emphasizes “tiny habits”—small, achievable actions that lead to big changes. For example, if your goal is to exercise more, start with just one minute of stretching daily.
Anchor New Habits: Attach new habits to existing routines. For instance, if you already have a morning coffee, use that time to journal or set an intention for the day.
Reward Yourself: Positive reinforcement motivates behavior. Celebrate small wins, whether it’s with a kind word to yourself, a sticker chart, (yes, adults love a good sticker chart, too) or a treat, such as a warm bath, a favorite drink, or whatever brings you joy and supports your intention.
Be Patient: It takes time to build habits—often longer than the myth of 21 days. Consistency is more important than speed. Show yourself grace along the way. If you miss a day, that's ok, pick up again the next day.
Step 4: Research-Based Happiness Tips
“Write it on your heart that every day is the best day in the year.”
~Ralph Waldo Emerson
As you set intentions for a fulfilling new year, consider incorporating these happiness strategies grounded in science:
Practice Gratitude: Regularly noting what you’re grateful for has been shown to boost happiness and reduce stress. Try keeping a gratitude journal or sharing “gratitude moments” with friends or family. My favorite gratitude practice is mindfully listing all the things that went well in my day and that I'm grateful for, as I drift off to sleep.
Engage in Acts of Kindness: Studies reveal that helping others can increase your own happiness. Look for small ways to brighten someone’s day—a kind word, a helping hand, or a thoughtful note.
Focus on Relationships: Strong connections are a cornerstone of happiness. Make time to nurture relationships that matter, and don’t hesitate to reach out to others.
Savor the Moment: Happiness isn’t just in big milestones; it’s found in the small moments. Pause to savor a cup of tea, a beautiful sunset, or a laugh with a colleague.
Spend Time in Nature: Nature exposure is linked to reduced stress and increased happiness. Whether it’s a walk in the park or simply sitting outside, find time to connect with the outdoors.
Not Sure Where to Start?
“Remove shoulds from your vocabulary this year. Start your journey of self-love now.”
~ Kelly Martin
3 Transformative Morning Habits to Start Your Day Right
Mornings set the tone for the day, and adopting intentional habits can make all the difference. Here are three simple yet powerful habits inspired by best-selling authors to supercharge your mornings.
1. The High-Five Habit by Mel Robbins
Picture this: you’re in the bathroom mirror, bleary-eyed and maybe a little groggy. But instead of rushing through your morning, take a moment to give yourself a high-five in the mirror. This quirky yet empowering habit comes from Mel Robbins, who discovered that a simple high-five can shift your mindset.
When you high-five yourself, you’re subconsciously affirming your worth and reminding yourself that you’re capable of facing whatever challenges the day may bring. It's a playful but impactful way to build self-esteem and set a positive tone for your day. Plus, it’s scientifically backed: physical gestures like high-fives trigger a release of dopamine, boosting your mood instantly.
2. The Maui Habit by BJ Fogg
Straight from the behavioral scientist BJ Fogg’s playbook, the Maui Habit is delightfully simple. Upon waking up, plant your feet on the ground, take a deep breath, and say out loud: “It’s going to be a great day.”
This habit works because it creates a positive emotional anchor right at the start of your day. Even if your schedule is packed or you dread a tough meeting, this practice helps you reframe your mindset. Fogg’s research shows that small habits when practiced consistently, snowball into bigger transformations. The Maui Habit is a micro-change that fosters optimism and gratitude.
3. Good Morning, I Love You by Dr. Shauna Shapiro
Inspired by Dr. Shauna Shapiro’s book, this habit is a heartfelt way to practice self-compassion. When you wake up, place your hand over your heart, take a deep breath, and say, “Good morning, I love you” to yourself. It might feel strange at first, but this simple gesture nurtures self-love and kindness.
Dr. Shapiro explains that most of us are overly critical of ourselves, and this habit counteracts that negativity. By starting the day with a kind message to yourself, you’re creating a foundation of mindfulness and emotional resilience. Over time, this practice helps rewire your brain for greater self-acceptance and joy.
And here's a great book for the littles in your life. Good Morning, I Love You, Violet! will surely delight the children in your life and foster self-compassion in themselves.
Looking for a meaningful New Year's activity to do with your children or students? Check out Reach for the Stars.
Incorporating these habits into your mornings doesn’t take much time, but the impact can be profound. Whether you’re giving yourself a high-five, channeling Maui vibes, or offering a heartfelt “Good morning, I love you,” these practices are simple, meaningful ways to start your day with intention. Why not give them a try and see how they transform your mornings?
Looking Ahead: Your Best Year Yet
As you step into this new year, remember that growth is a journey, not a race. By reflecting on the past, setting meaningful intentions, forming achievable habits, and focusing on what brings joy, you’re creating a path to a fulfilling year—not just for yourself but for those you impact every day.
Take a deep breath. Imagine yourself thriving, not just surviving. This is your year to embrace new beginnings with purpose, grace, and positivity.
What are your intentions for the year ahead? Together, let’s make this a year of growth, connection, and happiness.
Be well,
Christine
