Resolutions are made every year with a mix of hope, gusto, and a dash of personal frustration. But, what kind of words are resolutions? I want to explore words and resolutions.

Words that are powerful

When we say our resolutions, the words that compose them become wind in our sails. They give us energy and purpose. We make progress as they remind us of our hopes for improvement. They help us get past barriers: going to places we don’t really want to go and doing things we don’t really want to do. We find our resolutions enjoyable because of the sense of pride when we complete them. Our resolutions can drive us forward when we need them.

Words that we give up on.

Giving up is a notorious end for New Year’s resolutions. Failing once can quickly turn to complete abandonment for almost all people. When we give up on our words, we lose the power that drives our change. The truth is, it wasn’t the words that had the power, but the intent behind them.

Words that mean we need to change.

The words of our resolutions reflect our innermost concerns about our lives and can display how our path is progressing — our intent to make ourselves better than we have been. Our resolutions describe our desires for what we believe is good versus what is best for us. They also are words that reveal our discontentment in our lives.

­Words that can reflect the changes we want to see are words that capture our intent.

Here are some recommendations for helpful words to reflect on by journalling or sharing with someone else, rather than resolutions:

1. State what your actual goals are, specifically those true desires for your health and life. What is your intent? Let your words say where you are and where you want to be. Be honest about the ways you hurt yourself, the bad habits: phone use, overeating, couch surfing, consuming toxins. Use your words to describe where you are so that you may know where you are going.
2. Use specific words that touch your goals, but don’t pile up the goals with high expectations. For example, try focusing on just a few things with short timelines. In the book “Tiny Experiments” by Anne-Laure Le Cunf, the author lays out the case for not making big, audacious goals, but rather small tests to see if the changes can be successful for you.  These small goals help you see if the short-term changes are doing what you want them to. Here’s a couple of ideas that most people could find helpful:
   • Strength training fights the gradual decay of time on our muscles. Frailty seems so far away until we realize we get winded easily. Begin some lightweight high repetition strength training if you have never done anything before. For example: 20 squats for 3 sets twice during the week, 5–10-pound shoulder presses for 20 repititions completing 3 sets twice a week, or any amount of pushups that can be repeated for 3 sets twice a week
   • Fiber is often lacking in our diets because of the processed or fast food we eat. Fiber helps the gut microbiome, has been shown to help with weight loss, and may even reduce some cancer risk. Whether you aim to add natural fiber or supplements, this is a great start.
   • Eating veg often means you might increase the natural intake of fiber, which is great, but you also increase your micronutrients. The standard American diet is significantly devoid of those as well. These can be vital to cholesterol management, energy, and nerve function. So, eat more vegetables, especially the ones you enjoy.
   • Finding rest is a forgotten practice. Some families have practiced a sabbath and others have a quiet Sunday. Being over-whelmed isn’t just about long work hours or multiple jobs. Our phones, media, and the news can add stress and anxiety, just like our jobs do. Without a rest day, quiet from these things, our brains are constantly engaged without recovery. Start with some time in a day during the week with nothing else. Try a mindfulness course, a meditadion, or a  guided devotions to begin to build in a space for calm into your day.

No matter what goals you choose, after a few months, be willing to re-evaluate, adjust and adapt based on your results.

3. Use gratitude to find contentment in your life. We feel discontent when we don’t like where we find ourselves. Gratitude highlights all the good things, the blessings, that are in our lives now. Gratitude will reduce stress, improve our expectations, and bring joy into our lives.
4. Use supportive words with others in your life and seek out supportive words for yourself. It is important to have relationships with other people who can help you live authentically. Intimacy is important and comes in different shapes and types, so embrace your family and friends intentionally. Finally, while it doesn’t have to be formal, be a part of a community.

Wellness is important this year, next year and beyond. It happens, not by resolutions, but by continued intent. So, use words to guide yourself, and use them to their best potential.

If you want help finding the best tiny experiments, goals or changes for your life, I’d be happy to help. Check out our booking page here.