The start of a new year signals a time for reflection, contemplation, and installation of resolutions for the coming year.
Goal setting ignites an array of emotions. Dread, fear of failure, or pressure to set big self-improvement goals weigh on the minds of some individuals, while others approach setting new goals with hopeful anticipation and motivation. The new year is a time to refocus a long-term goal or make a slight lifestyle adjustment – not an overhaul of all behaviors. Maintained healthy habits start with small steps suitable for the individual. Improved habits are solidified through consistent practice. It is not about setting the most complex goals. Rather, it is about setting goals that are personally meaningful and obtainable.
“The new year is a time of renewal. Fresh starts draw out various views of the future and perceptions of self. When setting new goals, consider the source of the motivation or pressure to set this goal for yourself. Ponder if this expectation is right for you and adjust if needed. Everyone deserves to take their physical or mental wellness goals at a pace appropriate for them,” said Dr. Thomas Janousek, Director of the Division of Behavioral Health with the Nebraska Department of Health and Human Services. “I encourage you to take a personalized approach to setting your goals this year. Remember as you start the process of establishing a new goal, give yourself grace.”
Nebraskans of all ages can benefit from adding physical or mental health and wellness habits into their daily routine. Below are a few healthy habits to consider adding to your daily routine this year. Scale these habits to best suit you.
Sit less and move more. If you have a desk job that requires long periods of sitting, try a 10-minute walk at lunch.
Pause and reflect. Carve out quality time to notice your environment and practice mindfulness to manage anxiety, fear, sadness and other overwhelming emotions. Practice techniques such as breathing exercises, visualization, and rhythmic movements to calm anxious thoughts.
Schedule time to reset. It can simply be preparing a healthy meal, getting an extra hour of sleep, stretching before bed, or picking up one area of your living space. It does not have to be elaborate or time consuming. Small steps can often assist with making larger changes.
Limit screen time. Cutting back on scrolling through social media, watching TV, or playing computer games may help boost your mood and enhance your physical and mental well-being.
Go grocery shopping regularly. Having a stocked pantry and fridge leads to preparing healthy and home-cooked meals.
Spend time with an accountability partner(s). Reaching your goals alone is tough. Spend time in a social environment that will motivate you to make positive change.
Engage in positive self-talk. Make a resolution to engage in positive self-talk regularly and reduce negative talk. Reiterating positive statements about yourself to yourself leads to boosted confidence, self-esteem, and overall well-being.
Creating a healthier relationship with yourself and taking care of your mind and body can drastically improve your overall health and well-being. Setting resolutions and sticking with them can be difficult but remember that small changes are still healthy changes. Set clear and realistic goals this year, be gentle with yourself, and take it one day at a time.
When you or a loved one need assistance, please reach out to:
- The Suicide and Crisis Lifeline; call, text, or chat 988.
- Same Day Scheduling & Walk-In Access services: dhhs.ne.gov/SameDay
- Nebraska Family Helpline – Any question, any time. (888) 866-8660.
- Rural Response Hotline, (800) 464-0258.
- Your licensed healthcare professional, mental health provider, or student health center on campus.