Have you ever felt overwhelmed by the sheer ambition of your New Year’s resolutions? Do you struggle with maintaining them past January? You’re not alone. As we welcome 2024, we thought it would be a good moment to rethink how we approach resolutions, armed with the aid of psychological theory, like that of Acceptance and Commitment Therapy. The key lies not in grand, sweeping declarations, but in setting mindful, attainable goals that resonate with our deeper selves.
Whether you’d like to learn a new skill, enhance your health, or nurture relationships, each resolution can be a step towards a richer, more fulfilling life. The trick is to understand that while we link them to New Year’s, resolutions aren’t just for New Year’s – they’re for any day, any time, when you’re ready to begin to change. Let’s see how we can weave in a dash mindfulness into this year’s new goals!
Introduction: The Art of using Mindfulness with Resolutions
So it’s the beginning of a new year. You’re full of enthusiasm, listing all the things you want to change or achieve. Fast forward a few months, and that initial spark has dwindled or gone completely. Why does this happen so often?
Resolutions give us focus and direction, and even a sense of reset – which is arguably why they’re linked with the start of a new year. The problem isn’t with the resolutions themselves, but how we set them. Traditional resolutions tend to focus on external achievements, like losing weight or getting a promotion. While these are valid goals, and there’s nothing wrong with them, they often miss an essential component: mindfulness.
Mindful resolutions are different. They’re not just about achieving something; they’re about aligning your goals with your personal values and well-being.
What’s the Difference Between Traditional and Mindful Resolutions?
The main reason traditional resolutions tend to fail is that they’re generally outcome-focused and rigid. Mindful resolutions offer a different, more organic approach, that emphasises growth and learning over just outcomes [2].
Journey Vs Destination Focus
Traditional resolutions often revolve around specific outcomes: losing weight, getting a promotion, saving a certain amount of money. While these goals are tangible, they sometimes lack deeper personal significance. The issue here isn’t the goal itself, but rather how we perceive and pursue it.
Traditional Resolutions | Characteristics | Mindful Resolutions | Characteristics |
Outcome-Focused | Goals are centred around achieving a specific result or milestone (e.g., Getting a promotion) | Value-Driven | Goals are rooted in personal values and contribute to overall well-being. (e.g., professional development) |
Externally Motivated | Often influenced by societal norms or external expectations. | Internally Motivated | Stem from a deep, internal desire for personal growth and fulfilment. |
Quantifiable Targets | Emphasis on measurable achievements, like numbers or deadlines. | Process-Oriented | Focus on the journey and experiences gained while pursuing the goals. |
Rigid Structure | Strict criteria for success, little flexibility for change or adaptation. | Flexible and Adaptive | Goals can evolve and adapt to life’s changes and personal growth. |
Short-term Gratification | Immediate satisfaction is sought, often neglecting long-term impact. | Long-term Fulfilment | Emphasise enduring satisfaction and continuous personal development. |
Success or Failure Mindset
| Success is defined narrowly by achieving the specific goal.
| Learning and Growth Mindset
| Every step, including setbacks, is viewed as an opportunity for learning. |
Understanding this distinction between traditional and mindful resolutions is fundamental. When we set traditional resolutions, we might achieve them (if we’re lucky!) and still feel unfulfilled, or we might feel like failures if we don’t. Mindful resolutions, instead, transform our approach. They encourage us to grow, learn, and find meaning in the everyday process, not just in a distant outcome.
Understanding Mindful Resolutions
So, we discussed several differences between mindful and traditional resolutions, but how to put this into practice?
Mindful resolutions are first and foremost a clear and achievable commitments with yourself. One that, crucially, aligns with your deepest values and, because of that, fosters a sense of purpose and well-being.
Let’s take Emma as an example, who traditionally resolved to ‘lose weight’ each year. Switching to a mindful approach, she now focuses on ‘nurturing her body with healthy food and regular yoga,’ aligning with her deeper value of health and well-being
When you make a mindful resolution, you go beyond superficially setting a goal like making more money, or travelling to a particular country, because they involve a reflection and understanding of the past, a clear identification of our core values, and the setting of realistic, achievable objectives. Mindfulness practice is key here, as it support you to understand your personal values and helps you along the way of maintaining and renewing your commitments. Let’s see how it all works in practice, shall we?
Mindful Resolutions In Action
Step 1 – Reflecting on the Past Year
Have you ever paused to consider how last year went for you? Reflecting on the past twelve months can be a massive source of insights. Find a place where you can be alone, free from distractions, and fully present, then start by asking yourself, “What moments filled me with joy? What challenges did I face?”
For instance, you might recall feeling satisfied for completing a challenging project at work or the stress of keeping a good work-life balance. Maybe you feel sadness for not having spent as much time with the people you love or remember the unexpected happiness for spending time playing sports with friends.
This reflection isn’t just about reminiscing; it’s a crucial first step in understanding what genuinely matters to you.
Do this: Note down these moments, and categorise them depending on how they made you feel. This knowledge will come in very handy for our next step: identifying your values so you can align your future resolutions with what truly matters to you! [5]
Step 2 – Identifying Your Core Values:
Ok, now you have a sense of times you enjoyed and things you wouldn’t like to repeat about the past year. Thinking of your mindful resolutions, now ask yourself: what’s at the heart of your aspirations? What matters to you? What gives you a sense of fulfilment and makes you feel alive?
Identifying your core values is like setting a compass for your life. Values are very different from person to person, and can range heavily from family, health, and personal growth, to career advancement or creativity [1]. For example, if family is a core value, a resolution might be dedicating regular, undistracted (read: mindful) time for family activities, like going for a walk, playing a game or simply spending time chatting with your loved ones. If ‘continuous learning’ instead is a core value, your resolutions might be about acquiring new skills or knowledge.
For example, Michael realised that ‘community’ was a core value for him. His resolution? Volunteering monthly at a local shelter, fulfilling his need for connection and community service.
When you align your resolutions with your values, you ensure they deeply resonate with you, making them more meaningful and sustainable. And making you more likely to actually fulfil them!
Step 3- Setting Realistic and Meaningful Goals for Wellbeing:
Ever set a goal that felt like a mountain too high to climb? The key to success is setting realistic, attainable and meaningful goals. Instead of a vague resolution like “get fit”, try something more tangible, such as “attend three fitness classes per week.” This specific approach makes your goal more measurable and achievable. It’s about breaking down grand aspirations into smaller, manageable steps that lead you gradually towards your larger goal, making the journey more enjoyable and less daunting. To do this you can use the SMART approach for each of your goal, making sure they are: Specific, Measurable, Attainable, Relevant, Time-bound [4].
While setting realistingWhile setting realistic goals is key to increase your chances of achieving them, goals must also fall within your values. Remember the values you have identified? Now is the time to transform them into practical actions to commit to. For example, if ‘health’ is a core value, a specific goal like “joining a weekly yoga class” will mirror a commitment to this value. Another example of a value that translates into specific goals is gratitude. Here, you might set goals like writing a gratitude journal each day, or expressing gratitude to someone you care about every week.
Notice how these goals are specific, measurable, attainable, relevant, and time-bound, and they all align with a specific personal value. Mindful resolutions are indeed about taking concrete, achievable steps that are in harmony with your deeper values.
Pro Tip: When setting goals, remember they should challenge yet not overwhelm you. Aim for progress, not perfection.
Now see if you can create a list of achievable and meaningful goals for each of the values you have identified.
Step 4 – Incorporating Mindfulness and Meditation Practices:
Now that we have reflected on the past year, identified values and achievable goals, let’s turn to a tool to make achieving your resolution more sustainable: incorporating mindfulness.
By incorporating practices like daily meditation or mindful walking, you enhance your ability to stay present and aware. This way you cultivate a mindful attitude that will supports you in staying connected with your resolutions on a day-to-day basis, fostering a sense of presence and engagement in your pursuit of these goals.
Here’s how you can incorporate them into your day to day:
- 5 Minute Morning Meditation: Start your day with just five minutes of meditation: this can set a calm, centered tone for your day, and make you aware of any underlying emotions or dominating thoughts.
- Gratitude Journal: Here you can jot down three things you were grateful for each day.
- Mindful eating: When you’re having lunch, dinner or simply a snack, take time to savor your food, paying attention to the taste, texture, and smell. Notice how your body feels as you eat.
- Mindful walking: Whether it’s on your way to work or to take a brake in the part, as you’re strolling around focus on the sensations of your body as you move. Notice the feeling of the ground beneath your feet, the air on your skin, and the sounds and colours around you.
- Mindful listening: We often hear but don’t listen to what others are saying. When you’re talking to someone, really listen to what they’re saying, giving them your full attention. Don’t just wait for your turn to speak. This can also greatly improve personal relationships and can be a goal of its own if relationships are one of your values!
- Mindful breathing: Try taking a few deep breaths and focus on the sensation of your breath flowing in and out of your body. One or two minutes can be enough.
If you ever notice your mind wondering during any of these practices, thank your mind and gently bring the focus back to where you want it to be (e.g., the walk, your food, or a friend talking).
These are just a few examples of mindful practices you can incorporate into your day to day, but there are loads more to explore.
The point is to find practices that work for you and to make them a regular part of your routine. With practice, you’ll start to notice the benefits of mindfulness in your life, including increased calm, clarity, and focus. Mindfulness is all about staying connected to the present, increasing your awareness and appreciation of life’s small joys and victories. They’re not just tasks to check off but pathways to a more mindful, fulfilling life.
What are the Benefits of Mindful Resolutions?
By this point it’s likely you’ve realised how mindful resolutions aren’t at all just about setting a goal for the new year, but can equip you with an entirely new mindset and approach to life. As Dr. Raffaello Antonino, a mindfulness expert, and Therapy Central director says, “Mindful resolutions transform our approach to goals, leading to profound personal growth and greater overall life satisfaction”.
As you start setting your achievable and value-driven goals for 2024, let’s take a look at the benefits of this process.
Enhanced Self-Awareness: As we did in ‘Step 1’ above, mindful resolutions encourage you to look inward, aligning your goals with your core values. This type of reflection is not something all of us are used to, but this practice cultivates a heightened sense of self-awareness. In turn this can help you understand not just what you want to achieve, but why it’s important to you. It’s about knowing yourself better and making choices that genuinely reflect your true self. Awareness unlocks all sorts of changes in one’s life and is a key aspect to personal growth and positive mental health!
Improved Mental and Emotional Well-being: By focusing on values and the journey, instead of just the outcome, mindful resolutions can reduce the pressure and stress that comes with mere goal setting. For example, imagine two persons, Mark and John and their approach to their goal of going to the gym.
Mark attends the gym after identifying the value of health and well-being through reflection. He endures training sessions even when not enjoying them, for the sake of his heir long-term health. This commitment to personal values builds resilience and intrinsic motivation in Mark.
John, on the other hand, is, motivated by external pressures like societal norms or self-critique. He experiences the gym sessions as stressful obligations, and he lacks the deeper commitment Mark has.
Mark’s approach fosters a healthier mental state, because he’s driven by intrinsic motivation and a sense of fulfilment, instead of external pressures or expectations. Moreover, guess who’s more likely to stick to their resolutions?
Greater Resilience and Flexibility: Life is unpredictable, and mindful resolutions, bringing inherently flexibility, allow you to adapt to changes more gracefully. When challenges and setbacks come up, they can be seen as opportunities for growth and learning, building your resilience over time. In this vein, Mark following an injury is more likely to simply change his routine to low-impact exercises or focussing more on nutrition. John instead may feel like the commitment is broken, they’ve failed, and will give up on his resolution altogether. Who would you rather be?
Increased Sense of Purpose and Fulfilment: Aligning your goals with your personal values gives your actions deeper meaning. This alignment makes it so that every step you take feels more purposeful and fulfilling. Overall your entirely life feels more like a satisfying journey worth living!
Deeper Connection with Others: Let’s face it, many mindful resolutions likely involve improving relationships or being more present with loved ones. This is a great focus that can bring stronger, more meaningful connections with those around you, enriching your social and emotional life and further protecting your mental wellbeing. What’s not to like?
Long-term Lifestyle Changes: Unlike traditional resolutions, which very often just fade away, mindful resolutions set in a new way of living and looking at life and yourself. Hence, they have the power to instigate long-term changes. They’re not just about achieving a goal but about embedding new, healthier habits and attitudes into your daily life.
For example, someone who adopts a practice of daily mindfulness or meditation in line with a value of increased self-awareness, might find themselves not only calmer but also enjoying improved relationships, as they become more patient and present with others, a beneficial byproduct of their new, mindful approach to life.
Enhanced Mindfulness and Presence: Regularly practicing mindfulness, as part of your resolutions, will help you stay present and enjoy the moment. Greater presence can lead to a deeper appreciation of life’s small joys, a reduction in stress, and an increase in overall happiness.
Holistic Improvement: Mindful resolutions are often about various aspects of life – physical health, mental well-being, relationships, personal growth, professional development and more. This holistic approach makes sure that the improvements you make are balanced and contribute to your overall well-being, without over-investing in certain areas and undercommitting in others.
It’s clear that this approach is not just about ticking boxes or reaching lofty goals. It’s a journey towards a more fulfilling and balanced life. Now, let’s consider how to maintain this momentum and stay true to our resolutions throughout the year.
Staying Committed to Your Resolutions with Positivity
After setting resolutions rooted in your core values, the next step is to nurture and maintain them. This involves much of what you’ve already done in setting the resolutions in the first place, including regular self-reflection and flexibility to adapt to life’s ever-changing circumstances.
Tracking Progress: Keeping to a mindful resolution is a very personal and continuous path. Engage in regular check-ins with yourself. Ask, “Am I staying true to my values? What have I learned, and how have I grown?” These reflections help you appreciate your progress, not just in terms of goals achieved but in personal growth and well-being. Next, see if there’s something you’d like to change.
Pro Tip: Try using a digital journal or a goal-tracking app to monitor your progress. These tools you can easily access from your phone can give you helpful insights and keep you focused.
Adjusting Goals as Needed: Mindful resolutions are by definition adaptable and not fixed. If you’re dealing with an unexpected obstacle, like an injury that disrupts your fitness routine, stay open to modifying your approach. For example witching to different forms of exercise or focusing on another aspect of health. It’s the beauty of being clear about your values: you can live a life in line with a particular value in multiple ways, which means you can even replace a goal you had initially set! It’s about being flexible and understanding that the path to your goal can take many forms.
Celebrating Small Victories: Often, the joy in resolutions lies in the small, everyday successes. They can be the fuel that keeps you from breaking the commitment. Acknowledge and celebrate these moments. Whether it’s about you choice of a healthy meal, a moment of clarity during meditation, or dedicating time to a loved one, these victories are significant milestones in your journey and can fill you with confidence.
As you commit to you mindful resolutions, we must also prepare for the inevitable challenges that will arise. Embracing these as part of the journey is crucial to maintaining our resolutions and achieving personal growth.
How to Deal with Common Challenges to Mindful Resolutions
Setting resolutions, including the mindful ones, is one thing, but sticking to them is quite another. Let’s have a look at how we can navigate these challenges together, making them an opportunity for growth and not as cumbersome boulders standing in the way and making us surrender.
Understanding the ‘Why’ Behind Your Resolutions: When you hit a rough patch (and let’s be honest, who doesn’t?), it’s crucial to take a step back and think, “Why did I start this in the first place?” Was it to feel healthier, to learn something new, or to spend more time with loved ones? Remembering the core values behind your resolutions can reignite your motivation and help you push through the tough times. It’s about going back to your compass to remind you of your direction of travel.
For instance, imagine you’ve resolved to run every morning, but lately, you’ve been hitting the snooze button more than the pavement. When you remind yourself that the real reason behind this resolution was to improve your heart health (after all, you’ve promised yourself to be around and active for your kids), it suddenly becomes more than just running. It’s about your long-term health and family. This perspective, your ‘compass’, helps you lace up your trainers even on those chilly mornings.
Leaning on Others for Support: Remember, you’re not in this alone. Whether it’s a friend, a family member, or an online group, having someone to share your journey with can make all the difference [3]. It’s comforting to know others are facing similar struggles, isn’t it? A problem shared is a problem halved, as they say. So, don’t hesitate to reach out and connect.
Imagine this: You’ve committed to eating healthier, but you’re struggling with the temptation of old eating habits (crisps, sweets and the likes). This is where a chat with a friend who’s a good in the kitchen can be a game-changer. They might share healthy recipes that are still delicious, making your journey towards healthier eating more enjoyable and less of a struggle. Or consider joining an online forum where members share their daily successes and tips. Just seeing others on a similar path can be incredibly motivating. It’s about building a support network that understands and helps lighten the load of your resolution journey.
Embracing the Journey, Step by Step: It’s all about seeing each small step as a significant part of your overall journey. For instance, if your resolution is to save money, and one month you’re unable to put aside as much as you planned, don’t be too hard on yourself. Instead, take a moment to review your expenses and see where you can make small adjustments for the next month. Maybe it’s cutting back on takeaways or walking instead of driving for short trips. This process of reviewing and adjusting is not just about saving money; it’s about developing financial mindfulness and discipline. Each step, no matter how small, contributes to your greater financial well-being and personal growth.
Expert Tips for Mindful Resolution Setting
Identifying Values
Tombstone Exercise: Imagine what you’d want written on your tombstone, but there’s a twist: you’ll be the only one ever to see it! Will it be the ‘adventurer’, the ‘kind’, the ‘family person’ or what? What you’d write reflects your core values – those aspects of life you find most meaningful, regardless of societal and peer pressures. It’s a profound way to discover what truly matters to you.
Setting Goals
Visualisation Techniques: Close your eyes and visualise achieving your goals, focusing on the feelings and experiences that come with success. This not only clarifies your purpose but also enhances motivation, making your goals feel more attainable and meaningful
Staying the Course
Defusion Techniques: Learn to view your thoughts as mere events, not absolute truths. One way to do this is, often used in ACT Therapy to start from a thought you’re having, say, ‘I’m never gonna make it’, and then gradually taking distance from it by actively saying: ‘I’m having the thought that I’m never gonna make it’, and finally ‘I notice I’m having the thought that I’m never gonna make it’. As simple as it seems, this strategy can help you manage unhelpful thoughts, including any ‘thinking errors‘ by creating a space between their emergence and your actions. This tool will help you reduce their impact and help you stay on track with your resolutions.
Commitment Contracts: Write a commitment contract detailing your resolution, the underlying values you picked, and planned steps. Revisit this regularly and update this contract to reinforce your commitment and keep your focus sharp.
Renewing Commitments
Value Reassessment Sessions: Regularly reassess your values to ensure your resolutions stay relevant. This practice keeps your goals in sync with your personal growth and life changes, maintaining their significance and impact. Things change!
Overcoming Setbacks with Kindness and Acceptance
Acceptance Exercises: Embrace setbacks as part of the journey. Learning to accept challenges, instead of resisting them, builds resilience and keeps you aligned with your resolutions in a healthier, more adaptive way.
Reframing Techniques: Reframe your obstacles (e.g., an injury) so that instead of viewing them as failures you can see them as opportunities for growth and learning. For example, while they may seem very disruptive in the short term, can you think of ways in which those obstacles could actually benefit you in the long term?
Conclusion: Embracing Mindful New Year’s Resolutions
As we get into 2024, let’s take the chance of the start of a new year to rewire how we think about New Year’s resolutions by embracing mindfulness. It’s not about ticking boxes or achieving short-term goals, but about aligning our aspirations with our deepest personal values. It’s about transforming how we view success and fulfillment.
that goes beyond the momentary satisfaction of your usual goal-setting. It can be truly exciting!
By reflecting on your past, identifying core values, setting realistic goals, and incorporating mindfulness into our daily routines, you can start today your journey of fulfilment and growth. Whether you want to cultivate relationships, enhance your well-being, balance your finances or seek professional development, you can use mindful resolutions as a powerful and flexible tool to navigate life’s inevitable challenges.
The true essence of resolutions isn’t in the destination but in the journey — one that enriches our lives, deepens our connections, and brings us closer to who we truly are. Here’s to a 2024 filled with mindful, fulfilling achievements!
If you want help on the way, whichever stage you find yourself at, please do get in touch to work with one of our experienced therapists. We’re here to support you in achieving your aspirations and guiding you towards a more mindful and fulfilled life.
Our team of professionals is ready to work alongside you, helping you navigate the complexities of life with compassion and understanding.
Take the first step towards a more mindful and fulfilling year. Click below to schedule your free 15-minute consultation with one of our skilled therapists. Let’s make 2024 a year of positive change and personal growth together!
FAQ
Most frequent questions and answers
Mindfulness resolutions are goals set for the New Year that focus on aligning personal values and well-being, rather than just achieving specific outcomes. They emphasize internal motivation, value-driven objectives, and a journey-oriented approach.
Traditional New Year’s resolutions often focus on specific outcomes and are externally motivated, while mindful resolutions are rooted in personal values and focus on internal growth and fulfillment.
Incorporating mindfulness into New Year’s resolutions helps in setting realistic, value-aligned goals, fostering long-term fulfillment, enhancing self-awareness, and promoting a healthier mental and emotional state.
Yes, mindful New Year’s resolutions can significantly improve mental and emotional well-being by reducing stress, enhancing self-awareness, and aligning goals with personal values and intrinsic motivations.
To create mindful New Year’s resolutions, follow the 4 steps: 1- reflect on your past experiences; 2- identify your core values; 3- set realistic and meaningful goals; 4-incorporate mindfulness practices like meditation into your daily routine.
Examples include setting goals like nurturing relationships, focusing on personal health, practicing daily mindfulness, and engaging in activities that align with your core values.
Mindfulness aids in maintaining focus, managing stress, staying present, and adapting to life’s changes, which are crucial for achieving and sustaining New Year’s resolutions.
Benefits include improved self-awareness, better stress management, increased resilience and flexibility, deeper connections with others, and the fostering of long-term lifestyle changes.
Maintaining commitment involves regular self-reflection, tracking progress, adjusting goals as needed, celebrating small victories, and embracing challenges as opportunities for growth.
If you’re looking for guidance to set and maintain your mindful New Year’s resolutions, our team is here to assist. With personalised support, we can help align your resolutions with your core values and provide the tools to stay committed. Contact us for a free 15-minute consultation and start your journey towards a fulfilling and mindful 2024.
