Reflect, Reset, Resolve: A Thoughtful Guide to Starting the New Year

The common juxtaposition we feel as a new year rolls around. We’ve just come off of a couple of weeks, or maybe even a month, of doing all the things: shopping, baking, wrapping, prepping, driving, celebrating, being cheerful—and, oh yeah, a little stressing on the side.

By far, my absolute favorite time of year. It brings out the inner child, even more so as I get to see it through three innocent, mesmerized sets of eyes.

But now, as the evergreen needles create a prickly carpet beneath branches struggling to hold onto precious ornaments, as the cookies all start to taste the same after sitting in tins for weeks, and as our schedules return to their regular programming—and the credit card bills start rolling in—we often feel a sense of pressure or an urge to start anew. A new goal, challenge, or resolution to become a better version of ourselves.

With that said, how unnatural is it to go from indulging in all the holiday treats, sipping on adult provisions daily, and putting health last, to cutting it all out cold turkey and focusing solely on wellness? I’ll tell you: very unnatural. That’s why 80% of New Year’s resolutions fail—25% by the second week of January, and over 40% by the end of the month. Astonishing, isn’t it?

This is why I prefer, and suggest, taking a week. Allow yourself to come down from the highs and rise back up from any lows the holiday season may have brought. Return to neutral before asserting and committing to something that might set you up for failure.

Take a look back at the previous year—the full year. How did you feel at the beginning of it? What did you set out to achieve? What did you want to learn, do, or become?

Now, consider the end of the year. Did you take the necessary steps to accomplish those things? Did you break potentially lofty goals into smaller, more manageable sub-goals, such as quarterly, monthly, or even weekly actions? What made you proud, and where did you fall short?

Without being too prescriptive just yet, use the prompts below to help you reflect and reset before resolving for the year ahead.

Reflecting on the Past Year

1. What goals did you set for yourself this past year, and which ones did you achieve?

2. Which goal felt the most challenging, and why?

3. Were your goals specific enough to track progress?

4. What daily or weekly habits supported your goals?

5. What unexpected challenges disrupted your progress?

6. Did you feel genuinely motivated by your goals, or were they set out of obligation?

7. Were your goals realistic given your schedule and lifestyle?

8. What actions did you consistently take to move toward your goals?

9. Which goal brought you the most joy or fulfillment?

10. What did you learn about yourself while working toward your goals?

11. How did you celebrate your successes, big or small?

12. Were there any goals that no longer felt relevant as the year progressed?

13. What resources, tools, or support systems helped you stay on track?

14. If you could change one thing about your approach to last year’s goals, what would it be?

15. What emotions did you experience when you fell short of a goal, and how did you respond?

Setting Intentions for the Upcoming Year (after defining your goal)

1. Why are these goals important to you, and how will achieving them improve your life?

2. What specific outcome do you want to see, and by when?

3. How can you break this goal down into 3-4 milestone checkpoints?

4. How will you track your progress, and how often will you check in?

5. What potential challenges might arise, and how will you prepare for them?

6. Who can support you in achieving this goal, keep you accountable, and how?

7. What daily habit can you commit to that aligns with your goal?

8. How will you celebrate milestones along the way?.

9. What will you do differently this year to ensure success?

10. What beliefs or mindsets do you need to cultivate to stay motivated?

11. What will achieving this goal allow you to feel, do, or experience?

12. How will you handle setbacks without losing motivation?

13. What is one word or phrase that will guide your actions this year?

14. How will you balance ambition with self-compassion?

15. What is your ultimate “why” behind all of your goals?

After taking a good amount of honest time reflecting and digging deeper on your why, then think about how you can truly come up with an actionable plan, who can help hold you accountable, and how you can utilize checkpoints and external motivation for when internal motivation runs low. 

If you’re seeking a program, coach, or guide to help put this together for you, please email hello@correlation.fit and I’d be honored to help you take the steps to become closer to the person you want to be. Happy New Year!