A New Approach to Making Big Changes in 2025…
An invitation for the New Year, written by: Jennifer Voorhaar, LCSW-C
You probably saw the title of this blog along with the January publication date and assumed I’d be talking about challenging you to setting new years resolutions or some big “all or nothing” challenge. What I have for you today is an invitation to consider a different mindset. Not only will we be removing the word “challenge” from our vocabulary, but we are also setting our minds on real life solutions rather than short yet drastic resolutions that don’t stick. Life can be challenging enough without the constant pressure to challenge yourself each day, each week, each month and each year.
That’s where it gets complicated, emotional, and doesn’t stick.
In 2025, and beyond, I want to invite you to consider the basic pillars of wellness and how you might make small, incremental changes that will turn into real life and life long solutions:
Food Movement Sleep Stress Relationships
These are the 5 pillars of health and wellness that you will see throughout 2025, and it is my invitation to you to consider where your habits fall short.
So, my invitation - again it is a “get to” not a “have to”. Consider that with me…
Say this phrase out loud:
“I have to work out today” - what feelings does this bring up? Obligation, dread, frustration?
Now say this one:
“I get to work out today” - does that feel different? Excitement, pride, happiness
For me, knowing that I “get to” means I have strength, time, health, opportunity and the list goes on rather than the obligation consumed in the “have to”
Ok, back to our pillars and my invitation…
I invite you to PICK TWO. No, we’re not at your favorite Mexican restaurant and no I’m not asking you to pick your favorite tacos. I’m asking you to PICK TWO areas where you want to focus your attention for the month of January. Not the whole year. Not a 30 day challenge. An invitation to PICK TWO areas you feel confident in focusing on in order to make small, lasting changes.
Here are a few examples:
FOOD:
Not sure what to eat: “I will make a smoothie” (can we link a recipe?)
Wanting to increase water intake: “I will swap one sugary drink for water” OR “I will drink a mug full of water before the mug of coffee”.
Needing to increase your vegetable intake: “I will add a vegetable to (which meal needs it?)”
See how that works? Small changes. Over time, the small changes add up. How do you build a wall? One brick, one small brick, at a time.
MOVEMENT:
Wanting to increase your daily steps: “I will walk for 10 minutes each day”
Interested in strength training: “I will add strength training once a week” (link the free workout)
Considering flexibility and mobility needs: “I will attend one yoga class a week” (link class schedule)
Again, see how that works? I’m not challenging you to work out 6 days a week or run for 30 minutes a day. One small step. How do you walk a mile? One step, no matter how big or small, at a time.
SLEEP:
Waking up tired: “I will evaluate my sleep routine” (link a podcast on sleep?) THEN….”I will make 1 small change for improvement”
Having a hard time going to sleep: “I will turn my phone off 10 minutes earlier each night”
Tossing and turning: “I will brain dump or journal before bed to clear my head”
Here we go again. I’m not saying you need to go to bed at 8pm and sleep for 8 hours ensuring you have no caffeine, alcohol or screens. I’m inviting you to consider one small change. How will you sleep all night long? One minute, one single minute, at a time.
STRESS:
Feeling stressed and overwhelmed: “I will write down 3 things I’m grateful for each day” to change your perspective (link blog for gratitude journaling)
Thoughts racing through your head: “I will practice deep breathing daily” (do we have a link? Or podcast to share”
Body tense and tired: “I will attend yoga once a week” (link class schedule)
See where I’m going with this. I’m not asking you to eliminate all of your stress. I’m inviting you to consider how you might manage your stress because let’s be honest, we all have stress. The management of it is what matters.
RELATIONSHIPS:
Wanting to improve communication: “I will have one face to face conversation daily (rather than texting)”
Having a hard time making new friends: “I will go to one new class/activity/event each week” (ie. yoga, church, concert, etc.)
Desiring improved relationship with partner: “I will put my phone down earlier in the night and talk to my partner” (link Kristen’s relationship podcast?)
You know where we are headed by now right? One small step. One small step for you. One giant leap for a lifetime. (Thank you Neil Armstrong)
So, what are your PICK TWO? What two areas are you going to make two small changes in?
Here’s is my commitment to you: I’m in it with you. Follow me on The WingSpace for my personal journey as well as tricks, tips and ideas. What are my two you ask? I’d like to reduce stress and improve mobility/flexibility so I will attend a yoga class each week at Hope and Healing in our studio.
I’d also like to improve my nutrition and I’m going to have a smoothie each day for one of my meals but I’ll be flexible with which meal it will be. I think those are easily accessible to me and will make lasting improvements for real life solutions to my health and wellness goals.
You’re invited. Go ahead. Evaluate your pillars. Pick Two. Join me in January.