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January - A New Chapter

Quick Summary

  • Every moment and every new day can be a new start. Read to learn tips on how to help reach any New Year's resolutions you may have this year.

A new year and a new start! At the beginning of the new year, some people are motivated to make new year resolutions. Studies have been done find statistics on how many people follow through with these, and what causes people to not meet their goals. People often seek self-improvement and the new year happens to be the time when we look back on the year and reflect on the positive memories and areas we want to work on. In actuality, every moment and every new day can be a new start. Here are some tips that might help you make and achieve goals you set for 2024:


  1. Prioritize and have a growth mindset
    1. Having too many goals can be stressful; begin with the one or two you are most motivated about personally. Begin with the mentality that you can do it and, since it matters to you, won’t give up easily. This does not mean that the process should be stressful or that you absolutely must meet your goal. You may change directions down the line to strive for a better or more relevant objective. Celebrate small thing you do that are headed towards the overall goal.
  2. Map out what you need to do to get where you want to be
    1. Be specific with your goal and some easy and specific, but flexible, steps to begin with. It might be helpful to link what you want to do with an established habit you already maintain (brushing your teeth, shopping, etc.). Ask yourself questions such as: “How can I incorporate this goal into my daily life?” Starting small will boost your confidence and encourage you. Trial and error will help determine what works best for you.
    2. Try to implement the “do what you can, when you can” attitude. Linking the action you want to begin with to a regular habit can help you remember and it may make it feel less overwhelming. However, if you miss the opportunity to work towards your goal, don’t beat yourself up. Whenever you recall the goal, challenge yourself to make some progress, right now, in the moment. Ask, is there anything you can do right now to increase activity, eat more vegetables, etc.?
    3. Of course, after beginning your journey you can always revisit and tweak the plan to make it better for you whenever you see fit.
    4. The book “Atomic Habits” by James Clear shows that how to get to your goal should be the focus rather than the goal itself. This book demonstrates that the goal is not how people succeed but rather the system that they focus on. When the goal stops being the success but rather the process, it is less stressful and changes the idea of what is rewarding. It allows individuals to evaluate and reevaluate the quality and efficiency of their progress more effectively because they are not solely fixated on a goal.
  3. Have a soft deadline or rather a ‘reflection point’
    1.  Use a soft deadline to reflect and appreciate any and all progress you have made. If you made your goal that is great, but if not that’s fine, too. Life happens and rather than being discouraged from not meeting your goals be proud of the progress you made. Your goal was made by you and not by anyone else, so all the days that you worked toward your goal can only benefit you at the end of the day. Then strategize how to continue making progress and move on from there. And of course, find ways to reward yourself along the way!
  4. Other tips
    1. Research more about your goal. This can help you devise how to get there and motivate you more.
    2. Find the right people to be around you to get you to where/who you want to be; surrounding yourself with like-minded people can really be a motivator!
    3. The food you eat can help you reach your goals, too! Foods impact our overall health which includes our sleep, exercise, productivity, and emotions. Learning about nutrition and implementing even a little of what you learn into your grocery list can improve your health and help you meet your resolutions. Some eating tips are generally helpful and other tips may be more specific such as what foods to eat when you increase your energy expenditure through exercise. Do some research and you may be surprised by what you find.

Seasonal Recipes

  1. Creamy Pork and Apple Casserole with Cider - These savory and creamy flavors are great for a chilly January afternoon. The pork and the mushrooms give the umami flavor that is complimented by the creamy sauce and the sweetness of the apples.
  2. Pea Pesto Pasta with Sun-Dried Tomatoes and Arugula (Vegan and GF) - Who doesn’t love pesto pasta? This recipe adds flavor by adding peas to the pasta sauce which also makes it more creamy and delicious!
  3. Orange Chicken Stir Fry - This tangy stir fry never disappoints. It tastes great to serve over rice and makes for a simple but filling meal.
  4. Blood Orange Crepe Suzette for Two - Citrus fruits are in season in January, so why not try out this recipe?
  5. Chickpea, Date and Avocado Salad with Za’atar Vinaigrette - A lot is going on in this salad- but in a good way. The flavors complement each other working together to give a zesty, sweet, creamy, and fresh taste!

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