Prioritize developing self-compassion because research shows it’s much more effective than shame for motivating healthy habits and acts as an ‘uber habit’ from which other positive changes can flow.
Focus resolutions on changing mindsets and behaviors, such as becoming more present, grateful, or compassionate, rather than solely on external circumstances like body size or salary, as these have a more lasting impact on well-being.
Boosting self-compassion can naturally lead to healthier eating, increased physical activity, reduced procrastination, and greater persistence in difficult projects, making it easier to achieve other resolutions.
Practice self-compassion to foster resilience and a growth mindset, as it helps overcome the fear of failure and reduces procrastination and imposter syndrome by making you more accepting of mistakes.
Address procrastination by adopting a self-compassionate approach, which reduces the fear of failure and the negative self-talk associated with mistakes, making it easier to start and persist with difficult tasks.
Leverage natural temporal breaks like New Year’s Day, Monday mornings, or birthdays, as these are times when motivation is naturally higher, making it easier to initiate new goals.
Instead of strict dieting, engage in mindful eating by compassionately choosing foods that make your body feel good, focusing on nourishment rather than changing appearance.
Listen to your body’s signals and eat what feels good and nourishing, stopping when full, rather than adhering to rigid diet rules or external statistics.
Approach exercise by asking what kind of movement would feel kind to your body, choosing activities that are enjoyable and beneficial rather than adopting a harsh, military-style regimen.
Pay attention to your body’s signals to determine the type of exercise needed, whether it’s a gentle, restorative practice or a more intense workout, to ensure it feels good and is effective.
Enhance exercise enjoyment and motivation by engaging in activities with others (e.g., online classes, socially distanced hikes) or by exercising outdoors in nature.
Avoid telling your brain not to do something (e.g., ’no cookies’), as this often leads to obsession with the forbidden item; instead, focus on positive, kind choices for your body.
Prioritize financial goals like building an emergency nest egg or addressing poverty, but recognize that for those in stable middle-class incomes, more money does not necessarily lead to greater happiness due to hedonic adaptation.
Counter the natural human tendency to constantly crave more by practicing gratitude for what you already possess and using techniques like meditation to control and accept cravings rather than endlessly pursuing more.
Give yourself permission to grieve and process negative emotions, especially after challenging periods, rather than expecting only positivity, as this is crucial for mental well-being.
Understand that self-compassion is about cultivating basic warmth and care for yourself, not about ego, vanity, or self-aggrandizement, and it involves being okay with your own suffering.
Practicing self-compassion frees up mental energy from self-criticism, making you more available and present for others, which can lead to happier and stronger relationships.
Recognize that self-compassion is not selfish; by protecting your own boundaries and being kind to yourself, you prevent depletion and have more energy and capacity to give back to others.
View compassion as a universal muscle that strengthens with practice, whether directed at yourself or others, leading to an enhanced ability to soothe and be compassionate in all your relationships.