Whenever the new year is around the corner, we tend to get excited to turn a new page, have a fresh start, and be the best versions of ourselves. Year after year we set new goals for ourselves only to give up or forget about them in a matter of weeks. So why do we keep doing this and how do we actually change our lives in the new year?
Let’s start with what doesn’t work: motivation. We set our goals based on motivation, but as the renowned life coach Mel Robins puts it “Motivation is garbage”. Motivation is a fleeting feeling that doesn’t last long enough to keep the momentum going (feelings change all the time), so if we are banking on motivation alone, we won’t get far.
What we need instead is to establish the foundations for what we as humans need to achieve anything. No matter what our goals are, we all need healthy, energized minds and bodies that will enable us to work diligently towards what we want. After all, we cannot tax ourselves physically and mentally and expect to have lasting energy to do what we want. The good news is, we don’t need much to feel our best. When it comes to our bodies, less is more, so before buying expensive supplements or starting outrageous routines, establish these pillars first to fuel, recharge, and actually maintain healthy habits once and for all.
Have a slow morning
Although it seems counter-intuitive to slow down when you are excited to kick-start a new routine, one thing to keep in mind is that our nervous system controls every aspect of our lives, from our thoughts, feelings, and behaviors to our metabolism, digestion, and cognitive function. Our nervous system operates in two states: the sympathetic (‘fight or flight’) and the parasympathetic (‘rest and digest’). Most of us today are operating with a sympathetic nervous system, due to the nature of modern life. We are over-stimulated, overworked, and constantly doing something to be “productive”, rarely do we stop and smell the roses. This will undoubtedly lead to burnout before we even reach our goals. By having a slow morning, we regulate our nervous system, recharge our minds and bodies, and set the tone for the rest of the day. This doesn’t have to take long, give yourself 30 minutes or an hour to peacefully sip your coffee, read a book, enjoy your breakfast, or spend quality time with a loved one.
Prioritize rest and sleep
On average, we spend one-third of our lives sleeping and despite our advancement in science and technology, we haven’t figured out a way to ‘bio-hack’ our way into sleeping less. This goes to show how important sleep is for our function and productivity. Studies have shown that when we sleep, our brain flushes out toxins and metabolic waste that have accumulated throughout the day allowing us to wake up refreshed and clear-headed (literally) with better brain function. However, this process is only possible when we are asleep. Moreover, we must remember that just like all animals in nature, we naturally tend to slow down during the winter season, and need more rest than we typically do. So don’t beat yourself up if you’re not as productive these days, even the strongest animals are in hibernation mode.
Eat seasonally
At the start of the new year is when most people begin dieting. With the variety of fad diets out there, it can be confusing and overwhelming to find and stick to a diet that actually works. However, the more complicated or particular a diet is, the less likely we are to stick to it. So rather than complicating it, do what all species have done for millions of years, eat seasonally. Our bodies are intelligent beings that are in-tune with nature and it’s changing seasons (even if we consciously aren’t). That means that when we eat foods that are in season, our bodies are able to metabolize them better and absorb their nutrients more effectively than if we were to eat foods that are imported or don’t grow around us. This guide is an easy way to figure out what food are in season in your area!
Consume less content
We have all heard how bad screen time is and it’s not news to us that we are addicted to and over-stimulated by movies, television, news, social media, etc. but few of us actually dial down our consumption. I won’t go into the details of how to consume less (that’s a post for another time) but here are some bitter facts to remind yourself next time you mindlessly pick up a device out of habit.
- According to statistics, on average, people spend about 6 hours and 40 minutes a day in front of a screen. That is 6.7 hours a day being sedentary, consuming content that is made to keep you distracted, shallow, and detached from reality, and propels you further into consumerism, all of which are barriers to your success.
- The blue light emitted by screens disrupts your circadian rhythm which affects your sleep and thereby your ability to effectively clear out neuro-toxins, your mood, concentration, hormones, and much more.
- According to a Stanford article, too much screen time thins out the cerebral cortex, the part of your brain that is responsible for higher-level processing such as decision-making, reasoning, memory, and attention.
Decreasing screen time will not only give you more time to work towards your goals but will also grant you more restful sleep, increase your ability to focus, and help prevent neuro-degeneration in the long run.
No matter what your goals are, implementing these habits will set the foundations for you to achieve any goals. Remember, real change doesn’t come from fleeting motivation or over complicated plans—it comes from building simple, sustainable habits that nourish your mind and body. By slowing down, prioritizing rest, eating in tune with the seasons, and reclaiming your time from excessive screen use, you create a solid foundation for growth. So as the new year begins, let’s focus on the basics that truly matter. Set yourself up for success not by chasing perfection but by committing to small, intentional actions every day. After all, lasting change starts with the choices you make right now. Comment below, which of these habits will your implementing today?
Afia Naturopathics 
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