New Year’s Intentions
I have never liked the term New Year’s Resolution. Resolution sounds harsh and unforgiving. So absolute. Either you succeed or you fail. And statistically, most resolutions fail quite quickly, with up to 80-90% of resolutions being abandoned within the first few months. So, why set yourself up for failure?
I much prefer the term New Year’s Intention. It sounds much gentler. More of a mindset or guidance, fit for the fluidity of life. Something to keep you on the rails when life inevitably tries to sway you off. Psychology also supports this thought process as well. Having the flexibility to adjust and play with your process allows you to actually enjoy your path instead of checking a box on a resolution list. And when you enjoy something, you’re more likely to continue it. So, New Year’s Intentions it is.
Be Present
I struggle with constant multitasking. As a mom of two small children, someone always needs something and something always needs done. My mental to-do list is a mile long, and I have a difficult time putting that to-do list down and staying present in the moment. I can easily miss life’s little pleasures to the constant chatter in my mind. Research suggests that meditation and mindfulness can help quiet the mind and keep you in the moment. I have dabbled in meditation off and on for the past several years. Admittedly, this past year has been much more off than on. But, when I do practice mediation regularly, I notice a significant difference in my mental state. I am more calm, more focused, and am able to be more mindful in my day to day activities. Even just ten minutes of meditation a day can make a significant impact on my mental state.
Be Grateful
It is incredibly easy to fall into the trap of always wanting more. Of thinking more money, more stuff, more things will make us happier. Research though, suggests that is not the case. One thing research does support, is gratitude. The simple act of taking time to stop and be grateful for the things in life that you do have can make you happier. Studies show gratitude can reduce depression and anxiety, support heart health, improve sleep, and relieve stress. Simple ways to practice gratitude include sharing something you are grateful for at the dinner table each evening, redirecting negative thoughts to change your focus to a positive aspect, or writing down a daily gratitude list.
Be Productive
A productivity killer for me, is context switching. Whether it is switching between projects, catching up with a coworker, checking an email or Teams message, or scrolling through social media, context switching takes a toll. Research shows a single context switch can take 23 minutes to recover from. Having just three context switches a day can cost you an hour of your time. Trying to combat this means being more intentional with work time. Adjust meeting times, if you can, to avoid a Swiss cheese schedule, and block out several hours to designate as deep work time. Set your devices and messaging systems to ‘Do Not Disturb’ and get in the zone. It’s also helpful to know your high productivity hours and when you need recovery in your day. Alter your schedule to allow for productivity during your high productivity hours, and shift those check in times to your recovery. By being mindful of these pitfalls, you can set yourself up for success to limit context switching and increase productivity.
Be Active
Physical health is just as important as your mental health. Setting an intention of being active promotes movement in all shapes and forms to fit that mantra. Parking up an extra level and taking the stairs down and up. Going on a walk with your family. Taking the kiddos to the park. Enjoying a yoga class with a friend. Making small consistent decisions to prioritize movement and health. Research shows consistent activity benefits brain health, heart health, muscle and joint health, and helps to manage weight.
My four New Year’s Intentions for 2024 — Be Present. Be Grateful. Be Productive. Be Active. As I type this out, four seems a little lack-luster, but also seems manageable. And seems more likely I’ll stick with it this year. At the end of the day, it doesn’t matter if you have one intention or twenty. What matters is you work on improving yourself on a regular and consistent basis. Happy 2024!