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Hello & welcome to a special end-of-year edition of your go-to source for all things wellness of the Wellness Bum The Wellness Rewind newsletter, where we celebrate the art of self-care and well-being. I’m Valerie, an Integrative Nutrition Health Coach and Registered Yoga Teacher (RYT-200), helping high achievers learn how to work and live at a pace optimal for their well-being. Also, I’m offering a FREE 60-minute coaching session to kick off your wellness goals in 2024! Keep reading to find out how to claim it!

A new year heralds a fresh start, often inspiring goals related to health and wellness. As January unfolds, the challenge isn't just setting these goals, but figuring out how to make them a reality. Let's be honest: many resolutions start strong but often fall by the wayside as the year progresses. However, resolutions don't have to be daunting or destined for failure. We can craft goals that are both achievable and challenging, pushing us to new heights.

As we step into this year, it's time to rethink how we approach our New Year's resolutions. Just as in our professional lives, where incremental progress leads to substantial results, we should view our personal resolutions as 'Goals'—achievable, structured, and meaningful. Let’s dive deeper into how we can effectively set and adhere to these goals.

Before we dive in, I wanted to take a moment to share a little about today’s sponsor, Intelligent Change.

Embrace a Healthier Mind and Style with Intelligent Change

As we step into 2024, the journey towards wellness and personal growth remains a top priority for many. That's where Intelligent Change comes into play, offering a unique blend of products designed to foster both mental and physical well-being. Intelligent Change isn't just a brand; it's a movement towards a more mindful, stylish, and fulfilling life.

Intelligent Change focuses on creating products that seamlessly integrate into your daily life, enhancing your journey toward personal growth and style. With a deep commitment to improving mental health and lifestyle, this brand stands as your ally in navigating the complexities of modern life.

One of Intelligent Change's standout offerings for 2024 is the LIFE&Style Planner. This isn't just a notebook or journal; it's a comprehensive tool designed to manifest your goals and create your dream life, one page at a time.

• Manifest Your Goals: The planner helps you set, track, and achieve your personal and professional goals with ease.

• Define Your Personal Style: It's not just about planning your day; it's about discovering and refining your personal style.

• Mindful Journaling: Incorporate mindfulness into your daily routine, fostering a sense of calm and clarity.

• Style Inspiration: Each page is curated to bring a touch of style and elegance to your everyday life.

• Personal Growth & Happiness: Designed to encourage positive thinking and self-improvement.

As a token of appreciation for our readers, we are excited to offer you a 10% discount on your Intelligent Change purchase. Use the code LIVEWELL and embark on a journey of wellness with Intelligent Change, where nature meets wellness in 2024.

New Year, New You: Your Guide to Achieving New Year's Goals

A new year heralds a fresh start, often inspiring goals related to health and wellness. As January unfolds, the challenge isn't just setting these goals, but figuring out how to make them a reality. Let's be honest: many resolutions start strong but often fall by the wayside as the year progresses. However, resolutions don't have to be daunting or destined for failure. We can craft goals that are both achievable and challenging, pushing us to new heights.

As we step into this year, it's time to rethink how we approach our New Year's resolutions. Just as in our professional lives, where incremental progress leads to substantial results, we should view our personal resolutions as 'Goals'—achievable, structured, and meaningful. Let’s dive deeper into how we can effectively set and adhere to these goals/

Prioritize Reflection

Reflection is more than a cursory glance at the past; it's an essential tool for growth and self-awareness. Take time to assess the previous year thoroughly. What strategies brought you success? Where did you encounter obstacles, and how did they affect your progress? Delve into the lessons each experience taught you. This process of deep reflection provides valuable insights, helping you set goals that align with your true aspirations and capabilities, thereby paving the way for a transformative year.

Step 1: Reflect on the Past Year

• What were my goals last year?

• What did I achieve?

• What challenges did I face and what did I learn from them?

Be Specific

Vague goals are often unattainable. When setting your goals, be as detailed as possible. For instance, if your goal is weight loss, don't just state the desire to lose weight. Specify the exact amount, set a realistic timeline, and outline the dietary and exercise plans you'll follow. This level of specificity turns a vague intention into a tangible, actionable plan. Remember, the more precise your goal, the clearer your path to achievement.

Step 2: Be Specific About This Year’s Goals

• Describe your goal in detail

• Explain the significance of each goal

• My specific goals for this year is _______. I need to do ___________ in order to achieve it by ___________.

Externalize Your Goals

Internal thoughts are ephemeral; externalizing your goals solidifies them. Utilize different mediums to record and display your goals. Write them in a journal, announce them on your social media platforms, or use digital tools like goal-tracking apps. This act of externalization serves as a constant reminder and a source of motivation, keeping you aligned with your objectives throughout the year.

Step 3: Externalize Your Goals

• How will I externalize my goals? (Choose at least one)

  • Write them in a journal

  • Share on social media (specify platform)

  • Use a digital tool or app (name the tool/app)

• My method of externalization is ____________.

Visual Reminders are Key

In a world where distractions are plentiful, visual reminders serve as anchors to your goals. Create a vision board filled with images and phrases that represent your aspirations. Use digital calendars for reminders or employ apps that visualize progress. These visual cues act as consistent prompts, reinforcing your commitment and focus on your goals.

Step 4: Visual Reminders

• Type of Visual Reminder I’ll Create:

  • Vision board

  • Calendar reminders

  • Digital app tracking

• Details of my visual reminders are ___________________ .

Create Mini-Milestones

Large goals can be overwhelming. Break them down into smaller, more manageable mini-goals. For example, if your goal spans the entire year, divide it into quarterly or monthly milestones. Celebrate each mini-achievement; this not only boosts morale but also provides a clear gauge of your progress. This segmentation makes the journey towards your larger goal seem less daunting and more achievable.

Step 5: Create Mini-Milestones

• Mini-Milestones for Goal 1:

  • By [Date]: [First mini-goal]

  • By [Date]: [Second mini-goal]

  • ...

• Mini-Milestones for Goal 2:

  • ...

Plan the Baby Steps

Every grand goal is a series of smaller steps. Identify these steps and incorporate them into your daily or weekly routines. For example, if your goal is to run a marathon, start with shorter, regular runs and gradually increase your distance. These small, consistent actions are the building blocks of your larger goal.

Step 6: Plan the Baby Steps

• List the small steps for each goal

• How will I ensure consistency?

  • Detail your strategy for staying on track

  • Describe how you will hold yourself accountable

• Final Thoughts and Motivation

  • Express your motivation and drive

  • Create a motivating and inspiring mantra for the year

Consistency is the bedrock of achieving goals. By methodically breaking down your goals, maintaining focus, and holding yourself accountable, you greatly enhance your ability to stick to your resolutions.

Now, we’d love to hear from you. What are your New Year’s Goals, and how do you plan to stay committed to them? Let's inspire each other with our plans and progress!

Here's to a transformative and successful 2️⃣0️⃣2️⃣4️⃣ ahead! See you all on Sunday for our final newsletter of the year.

Ps. Let’s connect on Instagram, Threads, and X! Join our community on Instagram Channels - Daily Journal Prompts. For coaching, schedule a session. I’m currently offering a free 60-minute coaching session to kick off your wellness goals in 2024 to the first 5 people who reply back to this email!