No Resolutions. Just Strategies. (Here's How to Create Them)
I hope you were able to enjoy your holiday, *|FNAME|*—isn't it crazy how, without fail, the energy of a turning year seems to come with this internal motivation to "start fresh" and build new routines in January?
I thought I might not have that same impulse after 2020, but here it is, like clockwork—a deep desire to get my sh*t together.
And that's what we're going to do today.
Last week we got started with this worksheet that prompts you to name the needs you want to call in next year.
This week we're going to hone the strategies to make it all happen.
It's like resolutions, but better, because we're going to make sure they stick.
jumping right in: name your strategies
Last week's worksheet was a two-pager. On the first page, you circled and refined your needs. On the second page, you brainstormed a few strategies you can implement to meet each need. Then you circled what you felt would be the easiest strategy to accomplish.
If you didn't get to the second page, yet, that's where you'll start today.
When you're done, you'll be left with 5 'doable' strategies you can incorporate into your life in 2021. You'll use these strategies to meet your needs.
SPECIFIC STRATEGIES STICK: try to include the WHAT, WHERE, WHEN—and DURATION, where applicable.
Here are some examples of specific strategies:
need: beauty
strategy: Go for a 1 hour nature walk in Topanga Canyon every Sunday morning.
or: Spend 15 minutes cleaning my workspace every Monday at 8am to make it feel zen for the week.
The what: ‘nature walk’ + ‘cleaning.’
The where: ‘Topanga Canyon’ and ‘my workspace.’
The when: ‘Sunday’ and ‘Monday.’
The duration: ‘1 hour’ and ‘15 mins.’
need: health
strategy: incorporate at least one vegetable at every meal.
or: spend 20 minutes exercising at home on Mondays, Wednesdays, and Thursdays at 8:30am.
The what: ‘incorporate’ and ‘exercise.’
The where: ‘meal’ (because you’ll be doing it at meals) and ‘at home.’
The when: ‘every’ and ‘Mon/Wed/Thurs at 8:30am.’
The duration: doesn’t apply for the first example, but ‘20 mins’ for second example.
need: connection
strategy: block off 1 hour on Saturdays to FaceTime a friend.
or: ask my partner for a hug every morning while we make coffee.
By now I imagine you're getting the hang of it. (And I've included these examples in your worksheet.) Just know that duration is meant to help you block time in your calendar, so for quick asks, it's not necessary. In some cases, like the ones below, the 'where' is also implied. What's important is that you have a vivid understanding of what you're asking yourself to do.
need: self-care
strategy: take a bath every Tuesday night at 7pm for 30 minutes.
or: spend 5 minutes using my gua sha tool to massage my face every night when I get into bed.
If you're struggling to know what kind of strategy will most meet your need, don't worry too much. Strategies are adaptable. Start small and start easy—once you build a habit of something super easy and doable, you'll be able to expand on it to meet your needs even deeper.
locking it in: crushing roadblocks
Athletes like Michael Phelps famously visualize their competitions before they compete. They imagine themselves not only winning, but navigating any roadblocks that could creep up. This makes it easier for them to adapt to those roadblocks when they're competing live.
I want you to do the same thing.
In this new worksheet, you're going to brainstorm what is most likely to get in your way.
Then you're going to write down how you'll navigate that roadblock. Give yourself a head start! If that roadblock creeps up, you won't fall into overwhelm or frustration or feelings of failure: you'll already have a strategy to work with it.
Navigating roadblocks can mean setting clear boundaries with loved ones, to make sure they support your goals—or it can be as simple as coming up with a "plan B" backup strategy to meet your needs in an even easier way.
For example, if you can't spend an hour in nature, you'll take a 15 minute walk around your neighborhood as a backup. If you can't reach anyone on FaceTime for your hour of connection, you'll text a friend to set up a time to chat later. If you can't workout for 20 minutes, aim for a 5 minute circuit.
And there you have it: now you have the needs you want to meet in 2021, the strategies you’ll use to meet them, and a backup plan if life gets in the way!
OR
remember your why: all about those needs
Remembering your 'why' is going to help ground you to stay motivated when "life gets in the way." Strategies are FLEXIBLE and they will shift and change as you learn what works and what feels best.
The GOAL is to meet your needs. It's not about ticking off a box on a to-do list. It's about feeling like you're contributing to your happiness and well-being.
Keeping your strategies simple, specific, and flexible when roadblocks strike is going to make all the difference.
I'll check in with you in the coming weeks to make sure YOU are checking in with YOURSELF about whether your initial strategies are working for you or if they need a little alteration.
We'll keep each other honest in 2021!
Thanks so much for tuning in. If you found this email useful, please consider sharing with like-minded friends who are interested in self-connection, expansion, growth, and all sorts of other wellness-y things. ;)