Like most milestones that humans care about, the new year is pretty arbitrary, but that doesn’t mean it’s a bad time to wipe our mental slates clean and look forward with a little extra hope.
A lot of people are probably already finding their new year’s resolutions to be a heavy burden, because we’re usually encouraged to set our sights way too high when crafting goals. If you picked something that’s making you miserable and burning you out, I hope you’ll consider stepping it down to a more reasonable level now rather than just dropping it when you run out of energy entirely. That’s not failure, it’s just good planning.
Restrictive diets don’t tend to work for the vast majority of people, but adding an extra vegetable source to one meal a day is pretty doable for many, and that can help build a long term habit that supports individual health. So can adding five or ten minutes of stretching or meditation at a convenient time of the day rather than committing to spend an hour at the gym five times a week when you haven’t gone in months or years. It doesn’t mean you can’t increase your goals as you go along, but keeping the increments ridiculously tiny means that it’s almost impossible to let yourself down. Small wins make a huge difference in confidence and self-image, while repeated failures are disheartening and typically lead to completely abandoning all effort.
This stuff is even more important to consider if you live with mental illness or are neurodivergent. There’s a huge amount of pressure to use that yearly boost of energy to DO ALL THE THINGS and be… better. And it works, but only for a few days, and then our actual limits come down even harder on us because we burn out all of our reserves. And then all that hope turns into just another thing that we feel bad about failing to live up to, and none of us needs more of that. Not a one. We need a bunch of little successes a hell of a lot more than we need a handful of new regrets.
So, please, give yourself the gift of some really small but consistent wins this year.
Some humble, slightly random suggestions for new moderated goals:
- Go to bed just ten minutes earlier than you have been
- Set your alarm for ten minutes earlier (but only if you went to bed earlier. Sleep is so important.)
- Switch just your afternoon tea or coffee to decaf
- Add a veggie you don’t hate to one meal a day
- Stretch for a couple of minutes every morning
- Walk around your block once a day at a convenient time
- Write 50 words on a project every day, or even less if that’s too much
- Spend fifteen minutes doodling if you’ve been missing your art
- Spend ten minutes gardening and then go inside if it’s cold or raining
- Clean or organize one part of your space for ten minutes and then let yourself stop for the day
- Read a page or two of a book you’re interested in every day
- Catch yourself when you start thinking negative things about yourself and practice redirecting to something more neutral whenever you can. Neutral is a much more achievable starter goal than positivity, and it’s still an improvement.
Adding something small to your day tends to be easier than eliminating something, and in the long run it can have the same effect by slowly edging out whatever it is that you think you should reduce. If you’re interested, the book Mini Habits by Stephen Guise is a pretty helpful guide for setting consistently achievable goals and he also explains why they work so well.