As the calendar flips to a new year, we hear so many people talking about fresh starts and the pressure to create the perfect resolution. Here’s the scoop: I’ve seen firsthand how New Year’s resolutions often become constraints of expectation, leading to self-criticism, and disappointment. So, I have collectively pressed pause on resolutions and explored a more balanced and compassionate approach—setting daily intentions. It’s time to ditch the austerity and embrace the art of adding, keeping, and stopping.
- Add Something to Your Day:
Instead of focusing on what you lack, let’s shift our perspective to what we can add. For example, imagine incorporating a few minutes of mindful breathing into your morning routine. Picture it: you, a cup of coffee, and a few intentional breaths to kickstart your day. Remember, small additions can lead to significant shifts over time. Whenever the thought of “not enough” crosses your mind, consider how these modest changes accumulate, creating a meaningful impact on your overall well-being. Isn’t something better than nothing? - Keep Doing What Works:
We all have habits that serve us well, so why not recognize, celebrate, and keep doing them? Whether it’s a nightly ritual of reading a good book or a weekly catch-up call with a friend, these are the overlooked healthy habits of our daily lives. After all, if it’s working well and bringing moments of happiness, why not lean into it?
Here are some of my practices:
- Listen to a daily guided meditation. I like them for 5 minutes or less.
- Take a 30-minute walk
- Practice moments of mindful observation by observing my surroundings without judgment. Notice colors, textures, temperature, and sounds, etc.
- Write in my journal
- Prioritize my sleep routine
- Listen to fiction audiobooks and give my brain a rest.
- Maintain a balanced and nutritious diet
- Stop Doing What Doesn’t Serve You:
Now, let’s talk about some honest self-reflection. I know it isn’t fun to do. What’s that one thing you can let go of to create room for more calmness? Whether it’s the constant scroll through social media that leaves you feeling depleted or agreeing to commitments that bring you down, pinpoint these draining habits in your life and say goodbye. Remember you have choices. Reclaim your time and energy. - Embrace Daily Intentions:
Rather than constraining yourself with grand resolutions that might feel rigid, consider the liberating practice of setting daily intentions.
Begin each day with a small and straightforward intention. So, what’s your meaningful and simple daily intention today?
To my resilient clients and colleagues, let’s navigate this new year with a mindset of compassion and ease. You are not defined by rigid resolutions but by the daily choices that shape your life. Let’s add some intention to each day, keep doing what brings you joy, stop what no longer serves you, and remember: you’re already magnificent just as you are. Here’s to a new year filled with growth, consistency, and self-love. Cheers!
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I am Erena, a Licensed Clinical Social Worker, Certified Health Coach, and trauma advocate based in New York. I am the founder of a group practice that specializes in working with clients who have anxiety and complex trauma.
As a New York State approved Continuing Education Provider for Social Workers, I am committed to ongoing education and staying up-to-date with the latest research in my field. In addition to treating clients in my practice, I supervise dozens of clinicians and coaches from diverse backgrounds. I have been featured in Cosmopolitan, Marie Claire, Psychology Today, Reader’s Digest, Women’s Health, and MEL magazine. I am a proud member of the CPTSD Foundation Advisory Board.
