New Year, New Goals: Prioritize wellness in your routine

The start of a new year is often seen as a time for fresh beginnings and big changes. Whether you’re aiming to be more active, eat healthier, or reduce stress, a new routine can offer the opportunity to reset and realign your goals. However, it’s not always easy to create lasting habits. According to studies, around 80% of New Year's resolutions fail by the second week of February. So, how do you make sure this year is different? The answer lies in starting with small, manageable steps and integrating wellness practices to support your overall health.

The Power of Small, Consistent Changes

One of the key reasons routines fail is because people set themselves up for failure with overly ambitious goals. Instead of resolving to overhaul your life all at once, experts suggest starting small and focusing on consistency.

Expert Advice:
James Clear, the author of Atomic Habits, emphasizes that “success is the product of daily habits—not once-in-a-lifetime transformations.” By focusing on small, incremental changes, you can build momentum. For example, if you're aiming to exercise more, start with 10-minute sessions and gradually build from there. It’s all about creating positive habits that you can stick to.

Wellness as a Foundation for Success

Integrating wellness practices into your routine can provide the support your body and mind need to sustain new habits. Physical and mental health are intertwined, and focusing on both ensures you’re more likely to succeed in your goals. For example, if you're planning to exercise more, the addition of self-care practices like meditation, relaxation techniques, or contrast therapy can enhance your physical performance and overall well-being.

Wellness Tip:
Contrast therapy, which alternates between hot and cold exposures, is a powerful recovery tool that reduces stress, boosts circulation, and helps relieve muscle tension. The benefits of contrast therapy go beyond physical recovery—by resetting your nervous system, it can reduce the effects of stress and improve your mental clarity, making it easier to stay focused on your goals.

Fact:
According to a study published in Journal of Athletic Training, contrast therapy has been shown to accelerate recovery and reduce inflammation, which could be beneficial for individuals starting a new fitness routine or aiming to maintain physical health.

Set Clear, Achievable Goals with a Plan

Setting clear and specific goals is essential for long-term success. Rather than vague resolutions like "eat better" or "exercise more," set SMART goals—goals that are Specific, Measurable, Achievable, Relevant, and Time-bound.

Expert Advice:
Psychologist Dr. Gail Matthews, in a study conducted at the Dominican University of California, found that people who wrote down their goals and made an action plan were 42% more likely to achieve them. Creating a plan with set milestones and timelines will keep you on track.

For example, a measurable goal might be: "I will exercise 3 times per week for 30 minutes each session," and your action plan could include scheduling your workouts in advance, preparing meals to fuel your body, and adding a contrast therapy session once a week to support recovery.

Prioritize Sleep and Recovery

Rest and recovery are crucial components of any successful routine. Often overlooked in the hustle to achieve more, sleep is when your body heals, repairs, and recharges for the next day. If you’re starting a new workout or wellness routine, getting sufficient sleep is essential for performance and results.

Fact:
The National Sleep Foundation recommends 7-9 hours of sleep per night for optimal health. A lack of sleep can negatively impact cognitive function, mood, and immune health, making it harder to stick to your routine.

Wellness Tip:
Incorporating relaxation techniques like contrast therapy can help improve sleep quality and naturally stimulate melatonin. The therapy promotes relaxation by balancing your body’s stress response, making it easier to fall asleep and experience deeper, more restorative rest.

Cultivate a Positive Mindset for Long-Term Success

Starting a new routine often requires a shift in mindset. Developing a growth mindset—a belief that you can improve with effort and perseverance—has been shown to increase resilience and motivation. Embracing the idea that change takes time can also help you avoid frustration if progress feels slow at first. Doing hard things regularly, like a cold plunge, has been proven to strengthen your resilience which translates to other challenges life may throw your way.

Expert Advice:
Carol Dweck, a renowned psychologist, highlights the importance of a growth mindset in achieving long-term success. She explains that individuals who believe their abilities can improve through effort are more likely to persist in the face of challenges, leading to greater achievement.

Fact:
A study by the American Psychological Association found that individuals who practiced self-compassion were more likely to stick to their wellness routines and experience positive changes. Acknowledging that setbacks are part of the process, rather than failures, can increase your chances of success.

Make Self-Care a Priority

Self-care is not a luxury; it’s a necessity, especially when starting a new routine. Whether it’s making time for relaxation, scheduling a wellness treatment, or simply taking a moment for yourself, self-care ensures you have the energy and mental clarity to focus on your goals.

Wellness Tip:
To support your overall well-being and increase your chances of sticking with a new routine, consider adding activities like meditation, journaling, and contrast therapy to your wellness regimen. These practices can help reduce stress, improve mood, and promote physical recovery, making it easier to maintain consistency.

Fact:
A study published in the Journal of Occupational Health Psychology found that individuals who practiced mindfulness and relaxation techniques experienced improved focus, decreased stress, and greater overall well-being.

Make 2025 the Year of Positive Change

Starting a new routine in the new year can be transformative if you approach it with a plan, the right mindset, and supportive wellness practices. By setting clear goals, starting small, and prioritizing recovery and self-care, you’ll create a solid foundation for lasting success. Remember, wellness isn’t just about physical health—it’s about nurturing your body and mind so you can achieve your fullest potential.

Ready to get started? Incorporating wellness practices like contrast therapy can help you stay energized, calm, and focused throughout your wellness journey.

Discover your path to wellness today—Book your session now!