A Gentler Way to Welcome the New Year

I’ve never been into New Year’s resolutions. They’ve always felt a bit fake to me—like I could pretend that the first day of the year would magically bring a whole new version of myself. As if, once the clock struck midnight on December 31st, I would suddenly have the willpower and drive to stick to a plan that would fix my entire life.

But the truth is, it’s not grand gestures or dramatic habit changes that make life better. It’s the slow, steady steps that add up over time. I truly believe there is no such thing as new year, new you—because nothing about you is broken.

After having the gift of welcoming over 50 “new years,” I’ve leaned into a more gentle and humane way of entering the year ahead. For me, it’s about setting intention only after tuning into my heart and body through reflection on the year that has passed.

As you’re reading this, you may already be a few days into the new year. No matter where you are, there is always time to reflect on the past year and set intention for the year ahead.

What follows is an invitation—a way to usher in the new year with love and care for who you truly are beneath all the “doing” of the past year (or years). It’s likely that your authentic self is far more aligned with your heart and body than any resolution could ever capture.

A Gentle Reflection Practice for the New Year

1. Create space to reflect.
Grab your journal, a cup of tea, and maybe some colorful pens. Put your phone on Do Not Disturb. Make sure the dog is settled. Create a container just for you. Take a few slow, grounding breaths. Notice your sit bones in the chair or your feet on the floor. Let yourself arrive in this moment.

2. Map out the year.
At the top of a page, write out the months of the past year, from top to bottom. Use this as a memory guide. Beside each month, jot down what you experienced, accomplished, or completed. Include milestones, travels, changes, celebrations, and losses—anything that stands out. Cliff notes are perfect here; this is just for you. Looking through your calendar or photos can help jog your memory.

For example, my year included several big milestones and transitions: my son began college in another state, I celebrated my 50th birthday, my contract supporting combat veterans was not renewed, I showed my horse, and I discovered a thyroid nodule.

3. Tune into your body and emotions.
Now, look back over what you’ve written and notice what came up for you emotionally and physically. How did you feel during these moments? What was your body communicating? Did things feel light and flowing, or heavy and stuck? You might also note physical symptoms that surfaced throughout the year—stiffness, fatigue, sleep disruption, hot flashes, or flare-ups of pain. Try your best to avoid judgment here. Just notice with curiosity.

4. Circle what feels significant.
When you’re ready, take a colored pen and circle any moments that feel especially meaningful to you. Beside each one, write a few words about why it stood out.

When I reflected on the loss of my contract, I noticed how deeply sad and disoriented I felt. Looking back, I can see that the following six months were rocky. My thoughts often drifted back to the people I had served, and I questioned what I could have done differently. I felt lost in a way that was unfamiliar, and anxiety crept in as I tried to fill the financial gap. It took time—along with tears and gentleness—to re-regulate. Through this reflection, I can now see how several decisions I made this past year were driven by fear rather than alignment.

5. Sit with what arises.
Take a moment to simply be with whatever surfaced during this process. When something uncomfortable appears, we often want to fix it immediately. For now, resist that urge. Nothing here is wrong or bad—it simply is.

6. Gently look ahead.
When you feel ready, turn your attention to the year ahead. Based on your reflections, what feels like it’s asking for your care or attention? On a fresh page, write down whatever comes up—relationships, areas of your body, emotions, desires, or even dreams. You can also include things that feel meaningful or life-giving.

As I reflected, a sense of burnout and transition—especially with an emptying nest—kept rising to the surface. Three areas called for my attention: my capacity, my marriage, and how I want to move through the next phase of life as my son navigates being both away at school and home again.

7. Choose a word or feeling for the year.
From this place of awareness, choose a word—or perhaps a feeling—that reflects your intention for the year. My word for this year is BREATHE. In breath, there is pause, grounding, connection, and awareness. Once you have your word, feel free to get creative. I like to write mine in markers and place it somewhere I’ll see it daily as a gentle reminder.

8. Set your guide rails.
With your word in mind, consider what it might look like to live in alignment with it. This isn’t about rigid rules—it’s about creating guide rails that support you. What does your heart need more of this year? What might it need less of? And what about your body or your mind?

For me, my intention for 2026 is longevity with ease. Living into that intention means simplifying and streamlining my work, focusing on how I can best support my clients while also healing from burnout. It calls me to say no more often, to pause and breathe before committing, and to show up for my body, heart, and loved ones in ways that feel genuine. Practically, that includes strength training, eating whole foods rich in vegetables and fiber, approaching sugar and alcohol with balance rather than restriction, and maintaining a daily meditative and spiritual practice.

If you’ve followed these prompts, you may find that you now have a clearer, more empowered roadmap for the year ahead. You might even feel a bit lighter or more energized simply because you can see your path more clearly.

If you’d like to share what came up for you—your word for the year, or what feels most important moving forward—I’d love to hear. You can reach me at [email protected] .

Here’s to welcoming the new year with gentleness, honesty, and care—for exactly who you are.