New Year, No Pressure: Set Kinder Goals
I’ve never liked the “New Year, New You” messages at the beginning of the year. Winter is a season of hibernation—a time for stillness and restoration. In Ayurveda, we relate the winter season to the Kapha dosha, which has grounded, heavy, and moist qualities. It can even feel stagnant at times.
This is the time to protect and nurture your being so you can burst forth in spring along with budding leaves and flowers. Here are some alternatives to resolutions to inspire you.
Honor who you are now.
Before setting new goals, take a moment to appreciate who you are right now. Your desire to grow is beautiful, but so is the person you’ve been this past year.
A simple way to reflect is by looking back at last year’s calendar. Notice the moments that shaped you—the highs, the lows, and everything in between.
Ask yourself:
What moments touched your heart?
Who supported you?
How did you grow? What lessons did you learn?
What did you want to do differently?
Recognizing your journey is just as important as planning for what’s next.
Practice gratitude.
You are here today, and that is enough. Take some time to give yourself some love for making it to this moment.
Try a gratitude walk.
Start your day with a practice that energizes both body and mind by combining gratitude, movement, and morning sunlight.
Go outside within the first hour of waking and soak in the morning sunlight.
Walk at a relaxed pace—this is about connection, not exercise.
With each step, think of something you’re grateful for—big or small.
Breathe deeply. Inhale gratitude, exhale stress.
If you feel moved, whisper or say aloud, “Thank you.”
This simple practice shifts your mindset and sets a positive tone for the day.
Turn your gratitude outward.
In Ayurveda, your community is an essential part of your health. Take some time to discover who you buoyed your spirit this year. Relationships are a key area of nourishment in our lives.
Here are some prompts to get you started:
Who made you laugh?
Who do you want to show up for?
Who supported your growth? Who inspired it?
When you’re done, reach out. Deepen the connection with time together or by phone. Even a simple text can go a long way to remind people how much they matter to you.
Set intentions for the year ahead.
Rather than resolutions, which can often feel punitive, I prefer intentions. Some people choose a word of the year, while others might pick a few intentions. These can be habits you want to build or ways you want to be.
Because your intentions will be unique to you, I’ve asked my team to share theirs to inspire you. We’re all learning from each other. Let’s start with mine!
From Dr. Avanti
Every morning when I’m planning my day, I write the prompt “Today my intention is…” in my planner and then answer it. Nothing fancy… just a few sentences that express my intention for the day.
I find this helps me reflect before I dive into my task list and meetings, giving me a chance to pause, breathe, and declare to myself and the Universe how I want to feel, who I want to connect with, and what I want to put out into the world.
Avanti’s daily journal.
From Jackie
I’m a visual person, so I keep a dry-erase calendar by my desk to track things like my goals for savings, movement, and more. Physically checking things off keeps me motivated!
I also keep a physical planner to write down long-term goals, journal my thoughts, to-do’s for the day, and more. I make it look cute by adding stickers, doodling, and letting my creativity take over. I take this planner with me everywhere!
I keep those big goals vague and don’t set a specific timeline. Being strict with myself (I learned) quickly turns sour, and I give up on my goals completely!
Recently, my friends and I created our own bingo cards for the year. We decorated these cards, adding things we want to achieve this year. There are no specific due dates, and we added small and bigger goals for the year.
Jackie’s bingo card.
From Ruth
I’ve learned my brain doesn’t like super-specific goals, so I’ve learned to take a light-hearted approach. This works with my ADHD, as I’m not easily motivated by achievement for the sake of achievement. This year, my “intentions” are gentle invitations and answers to the prompt, “Wouldn’t it be nice if…?”
For example, wouldn’t it be nice if…
I got ready for bed earlier in the evening
I cooked for myself more
I went on a walk every day, even if it’s short
I took more photos of me and my friends
I went on more solo adventures
I’m keeping these in a note on my phone. I don’t plan to track them, and I intend to revise them as I feel moved. But mostly, I want to have fun with them!
Ruth’s mirror selfie.
I hope you’ll embrace this season of hibernation and reflection. Rather than rush into rigid resolutions, let’s nourish the tenderest parts of our being. Take a deep breath, start small, and trust yourself to take the next steps as they come.
You are allowed to grow at your own pace.
Be well,
Avanti Kumar-Singh, MD
