As the final days of 2023 wind down, we find ourselves filled with a deep sense of gratitude. Every memory from this year holds a special place in our heart and each lesson we've learned has been a valuable gift, to cherish and shape us into a better versions of ourself.
Now, as we stand on the cusp of 2024, it's a time filled with anticipation and determination. The new year often brings a sense of renewal and the opportunity for change, inspiring us to set new goals and embrace fresh beginnings. It's a period where we reflect on the past year's experiences and lessons, and look forward to what the future might hold with hope and optimism.
I hope this blog inspires you to create your own resolutions. Here are the resolution that I plan to put it in my list, each aimed at developing different aspects of life:
1. Embracing the Early Bird Lifestyle
Waking up early can revolutionize our day, giving us the quiet hours to focus on ourself before the world wakes up. It's about starting the day on a positive note, filled with purpose and clarity. It begins with the simple act of rising with the sun, aligning our internal clocks with the natural rhythms of day and night. Science has shown that this practice can optimize our circadian rhythms, leading to improved sleep quality, heightened alertness, and enhanced overall well-being. Our ancestors, guided by the wisdom of 'early to bed and early to rise,' recognized the value of seizing the day's first light. So, why not put it in our list? Consistency is key. Let's Try to wake up and go to bed at the same times each day, even on weekends. Over time, your "body clock" or circadian rhythms will adjust.
Pointers- To wake up early, on has to go early to bed. A seven to eight hour sleep is must to function productively through out the day. Be patient, adjusting your body clock takes time.
2. Keeping Deep Work Sessions
Utilizing the morning calm for focused work or creative pursuits can lead to increased productivity and satisfaction. It's a time to engage in deep work without the distractions of a busy day. Scientific research affirms the value of deep work, a concept introduced by expert Cal Newport. Deep work involves concentrated focus on demanding cognitive tasks, leading to improved problem-solving, creativity, and a state of heightened productivity known as flow. To harness these benefits, establish a dedicated workspace, set clear goals, and maintain a regular schedule for deep work sessions.
Pointers- Outline the tasks beforehand at night before sleep to work in this session and keep all distractions at bay during this period of the day. To avoid burnout during this session, try Pomodoro Technique from 25 minutes and keep on increasing it once your are comfortable with the time frame.
3. Physical Activity
Prioritizing physical activity and fitness is at the core of our commitment to a healthier lifestyle. Fitness routines enhance strength and endurance. For healthy adults to maintain fitness, the guidelines from reputable health organizations such as the Centers for Disease Control and Prevention (CDC), the Mayo Clinic and the American Heart Association, recommend a combination of aerobic and strength training exercises. Aim for at least 150 minutes of moderate aerobic activity each week or 75 minutes of vigorous aerobic activity. For additional health benefits, you can increase this to 300 minutes of moderate activity per week. Moderate aerobic exercises include activities like brisk walking, swimming, or biking, while vigorous exercises include running, swimming laps, or aerobic dancing. It's beneficial to spread this exercise throughout the week. Engage in strength training exercises for all major muscle groups at least two times a week. One set of each exercise, with a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions, is sufficient for health and fitness benefits. Reduce sitting time and incorporate more physical activity into daily life to further enhance health benefits
Pointers- People with sedentary lifestyle should start with 25 minutes of brisk walking every day followed by 5-10 minutes strength training with simpler squats and planks.
4. Focus on Diet
Diet plays a crucial role in one's overall health, accounting for a significant part of maintaining a healthy lifestyle. An ideal daily intake of calories varies depending on age, metabolism and levels of physical activity, among other things. Generally, the recommended daily calorie intake is 2,000 calories a day for women and 2,500 for men. A balanced diet should include a variety of foods- Grains and Cereals, Proteins, Fruits and Vegetables, healthy Fats . Cooking at home allows for better control over ingredients, portion sizes, and cooking methods, making it easier to maintain a nutritious and balanced diet. It also reduces the likelihood of consuming excess calories, unhealthy fats, and added sugars often found in processed and restaurant foods. Besides food one has to drink adequate water to stay hydrated.
Pointers- Keep 30 minutes aside for cooking everyday in the morning. Cook simpler dishes. One may follow 80/20 rule to maintain everyday diet—eat nutritious foods 80 percent of the time and have a serving of your favorite treat with the other 20 percent. Meal prepping is a great way to adopt healthy eating habits. Standardized Meal Plan with Balanced Plate Method, one can have control over ones diet.
5. Bringing Financial Discipline
Developing financial discipline through regular saving and investing is essential for long-term security. It’s about being mindful of spending and planning for the future. Properly planning a budget, keeping funds for emergency & other needs and investing regularly a chunk of your total income to build a stressful future.
Pointers- Prepare a budget.
6. Reading More
Setting a goal to read more books broadens horizons and stimulates the mind. Engaging regularly with written material can improve cognitive functions, enhance vocabulary, and boost memory and concentration skills. It also supports mental health, providing a form of relaxation and stress reduction. As little as 15 to 30 minutes of focused reading every day before bedtime or in the morning or even using audiobooks during commutes can contribute significantly to brain health. The key is consistency and choosing material that is engaging and challenging enough to stimulate the brain.
Pointers- Practice 15-30 minutes reading before bed at night. Create your own reading list. Limit Distraction (phones). Keep a reading journal to track your progress.
7. Keep "Decluttering Day"
"Decluttering Day" involves setting aside one day each week to organize and clear out unnecessary items from various aspects of your life. This practice can significantly contribute to a more organized, efficient, and stress-free environment. Decluttering spaces like your desk or office can lead to increased productivity and focus. Clearing out and organizing your living space, including the wardrobe, kitchen, and living areas, can make your home more pleasant and relaxing. Decluttering digital spaces, such as emails and computer files, is equally important. It helps in managing digital information more effectively, ensuring important emails and documents are not lost in the clutter. Decluttering will bring harmony, mental well-being and positively effect the overall lifestyle.
Pointers- Adopt Marie Kondo approach or four box technique to start decluttering.
8. Practice Mindfulness
Practicing mindfulness is an approach to well-being that involves paying full attention to the present moment with an attitude of openness and non-judgment. This practice roots in ancient meditation traditions, but its benefits are backed by modern psychology and neuroscience. Mindfulness can be practiced through simple techniques like mindful breathing, where you focus your attention on the breath, or through mindful observation, where you pay attention to your immediate environment or internal sensations without judgment. This involves setting aside time for structured mindfulness exercises, such as sitting meditation or guided mindfulness practices. Many resources are available for those interested in practicing mindfulness, including mobile apps, online courses, books, and local mindfulness training centers. Incorporating mindfulness into daily life can lead to a more balanced, centered, and fulfilling life. It's a skill that grows stronger with practice and can have profound impacts on mental, emotional, and physical health.
Pointers- Sit for 5-10 minutes and concentrate on your breathing. One can use earplugs and play some meditation music to block outside noise and concentrate.
9. Take Social Responsibility
Every individual on this planet carries a social responsibility to safeguard our environment. It's through the collective effort of each person, taking small but significant actions, that we can bring about profound positive changes for our world. By reducing our carbon footprint through simple actions like conserving energy, using public transportation, and reducing single-use plastics, we contribute to a cleaner and healthier planet. Planting trees, participating in local cleanups, and supporting eco-friendly initiatives further strengthen our commitment to environmental stewardship. Additionally, being mindful of our daily choices, such as sustainable shopping and responsible waste disposal, helps create a more sustainable future for all. Together, our collective efforts can bring about meaningful change and preserve the beauty of our planet for generations to come.
Pointers- Try to do simple environmental friendly things - such as taking your own bags and water bottle to avoid using single use plastic.
The key to successful resolutions is gradual and sustainable change. It's also essential to be kind to yourself and acknowledge that setbacks may occur. The journey towards self-improvement and personal growth is ongoing, and the effort you put into these resolutions will contribute to a more fulfilling and balanced life in 2024. Good luck on your journey!
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