As the holiday season fades into memory and the decorations come down, the weight of a new year begins to settle in. The excitement of fresh possibilities and resolutions often gives way to a reality check — January can be the most challenging month for many, with seasonal blues, post-holiday debt and failed resolutions looming large.
This year, why not try something different? Instead of focusing on changing everything about yourself, consider making a resolution that doesn’t require perfection. The solution? Mindfulness.
Why Mindfulness Should Be Your New Year’s Resolution
Millions of people make resolutions to exercise more, eat healthier or get organized, but January often brings pressure and stress. This year, take a moment to consider a different approach.
“Setting a goal to begin meditation practice or to be more mindful could change your life for the better,” says a Monarch behavioral health therapist.
Mindfulness and meditation can have a profound impact on mental and emotional well-being. By becoming aware of your thoughts, feelings and sensations, you can navigate challenges with greater resilience and less stress. Studies show mindfulness improves focus, concentration and overall mental health — helping you not only achieve your goals but also build long-term habits that last.
What is mindfulness and meditation?
Mindfulness is the practice of paying attention to the present moment without judgment. It’s about observing your thoughts and feelings rather than being controlled by them. Meditation, a key tool in mindfulness, doesn’t require a special place, expensive equipment or even a large time commitment. It’s something anyone can start doing immediately.
A Monarch therapist explains that mindfulness isn’t about doing more; it’s about being who you are right now. “If we don’t set goals or have a plan, we are likely to continue our usual habits and routines. Having a goal helps us create new ways of being,” she says.
The Benefits of Mindfulness
Mindfulness and meditation have been shown to reduce stress, burnout and fatigue, all of which can take a toll on your mental and physical health. Additional benefits include:
- Improved focus and concentration
- Better emotional regulation
- Increased resilience in the face of adversity
- Enhanced performance in work, school and home life
Whether you’re trying to tackle other resolutions or simply manage daily stress, mindfulness can make a significant difference.
How to Get Started with Mindfulness and Meditation
If you’re ready to take on mindfulness in the New Year, try these simple steps:
- Start small: Don’t overwhelm yourself with unrealistic expectations. Try one minute of meditation a day. If you go longer, you’ve exceeded your expectations, which reduces the chance of feeling like you’ve failed.
- Commit to a regular practice: Even if it’s just five minutes a day, consistency is key. Use a meditation app like Insight Timer or Calm to log your practice and join a community of meditators.
- Be kind to yourself: Meditation isn’t about stopping your thoughts; it’s about observing them without judgment. A Monarch therapist encourages being patient with yourself. “Many people give up on meditation too quickly because they think they’re doing it wrong,” she says. “Meditation is about learning to relate to your thoughts in a friendly, nonjudgmental way.”
Resources to Deepen Your Practice
If you’re interested in learning more, these resources can help you on your mindfulness journey:
- Akeenmind.com (with Jude Johnson)
Start Your Mindfulness Journey Today
Ready to make mindfulness your New Year’s resolution? Start by setting aside just one minute today to sit quietly and observe your thoughts. As you make mindfulness a regular practice, you’ll find it easier to cope with life’s challenges and bring more peace and clarity to your daily routine.
For more support on your mindfulness journey, Monarch offers resources and professional guidance to help you build and sustain healthy habits.