Principles to Apply to your “New Year, New Me” Plan.
The New Year often inspires a sense of renewal and possibility—a perfect time to reflect, reset, and redefine goals. While many resolutions focus on weight loss, fitness, or breaking bad habits, sustainable change goes beyond quick fixes. It requires an intentional focus on effort, honesty, and curiosity (Between the Ears, Exploring the Physiology of Psychology).
These principles, I cannot take credit for, are principles cited by a company called Between the Ears. These principles have had a significant impact on me over the last several months, shaping how I approach my own habits, training and exercise, diet and nutrition, and more. These values form a strong foundation for lasting behavior change.
Effort: Embracing the Process
Change is inherently hard…I get it. It requires effort and persistence. Neuroscientific research shows that forming new habits involves creating and strengthening neural pathways, a process that takes time and repetition. Effort fuels this process.
Instead of relying on motivation, which can be fleeting, focus on building discipline and consistency. For example: set realistic, actionable goals. Instead of saying, “I’ll exercise more,” commit to a specific plan: “I will walk for 30 minutes, three times a week.” Celebrate small victories. Each small win reinforces your progress and builds momentum.
Remember, effort is not about perfection but persistence. Anyone who works with me knows, the goal is progress, not perfection – 1% progress is still progress.
Honesty: The Foundation of Growth
Honesty with yourself is crucial for identifying behaviors that align—or don’t—with your goals. It’s easy to justify skipping workouts or indulging in comfort food, but self-awareness is key to understanding the "why" behind your choices. Sometimes the real “why” is simply because you just didn’t want to, and that’s ok, but be honest about it. Honesty isn’t about being hard on yourself if that is your truth; it’s about clarity. It allows you to face challenges with self-compassion, reflect and a make a clear plan for improvement.
Strategies for cultivating honesty include:
Tracking habits: Journaling or using apps to record actions helps you see patterns objectively.
Reflection: Regularly ask yourself tough questions. “Am I prioritizing what matters to me?” or “What obstacles are holding me back?”
Accountability: Share your goals with a trusted friend or health coach. External accountability can help you stay true to your intentions.
Curiosity: The Key to Exploration
Curiosity transforms challenges into opportunities for growth. Instead of seeing setbacks as failures, approach them with a mindset of discovery. Ask yourself: “What can I learn from this?” or “What strategies worked, and what can I adjust?”
Curiosity also encourages experimentation to find something that aligns with your goals, and brings you joy. For instance, if your goal is better nutrition, try exploring new recipes or cuisines to keep your meals exciting and enjoyable. For fitness, experiment with activities like yoga, dancing, or strength training to find what resonates with you. You don’t need to go to a gym, just because that’s what social media is telling you that you need.
By staying curious, you maintain an open, flexible attitude, which is essential for overcoming obstacles and finding creative solutions.
Effort, honesty, and curiosity work synergistically to create meaningful, lasting change.
Behavior change isn’t a straight line, but by focusing on these core values, you’ll build a foundation for success—not just for this year but for a lifetime.
Happy New Year!
It is my hope that by sharing the wisdom from Between the Ears about effort, honesty and curiosity, it will make an impact on you, as it did me.
