As we enter a new year, it’s important to take some time to reflect on the past and set intentions for the future. Here is a four-step process to help you do just that.
Step 1: Relaxation
To get started, do some deep breathing to relax your mind and body. By taking slow, deep breaths from your belly (i.e., diaphragmatic breathing) you are activating your body’s vagus nerve and parasympathetic nervous system. This will increase your ability to use your brain’s frontal lobe for this vision-planning exercise.
Step 2: Ask yourself: Who do I want to be in this New Year?
Rather than focusing on your to-do list for this year, let’s first start with something different. Write down keywords and phrases which describe WHO you want to be this year. Write down the characteristics you want to embody.
Step 3: Value Statements
Write down value statements in the format below. Be sure to write in the affirmative – what you WILL DO, and not what you will not do. I value __________; therefore, I will _______________________. Example: I value my health & family; therefore, I will limit my work time. Example: I value my peace; therefore, I will be conscious of who and what enters my space. Example: I value my wellness; therefore, I will be forgiving and compassionate with myself
Step 4: Transform your characteristics & values into positive affirmations
The power of life and death are in the tongue; therefore, it is vital that you SPEAK LIFE to yourself on a daily basis. Speak life over your circumstances, over your family, over your health. Using the characteristics you wrote in Step #2, write “I am” or “I have” in front of each one. These are your affirmations. Also, take the “I will” statements from Step #3 above. These are your intentions for the new year. Repeat both aloud to yourself every day.
Mental Health Tools for the New Year
This New Year take care of your mental health with the Faces of Health App!
Get free full access to all of the app’s features for a limited time (now-till Jan.15 2023).
You will gain access to knowledge and tools produced by decades of neuroscience research such as Tapping skills, Self-Brainspotting, Somatic exercises, and more!
Download “Faces of Health” on the Apple Store or Google Play store today.