The Daily Self New Year Challenge
Small Steps, Sustainable Change: Start the Year with Intention
Dear Reader,
I hope you had a great weekend, and thanks for being here. To support this newsletter and future topic development, please consider subscribing if you haven’t already.
Introduction
I didn’t send a newsletter last Monday because I took the week off to enjoy Christmas Eve and Christmas Day with some very special people. In my last post, however, I wrote about giving yourself grace over the holidays, and I hope that’s been in your mind these past couple of weeks.
It’s been nice to take a little vacation and I’m continuing to do so up until the end of this week as it’s my 44th birthday on Saturday 🥳
But, I wanted to share this post tonight because while the New Year can be a joyful fresh start for some, it often sets an unrealistic and unsustainable bar for others. That’s why I want to explore what it really means to begin the year with purpose and intentionality.
Tiny goals, transformative results
A meaningful goal is your vision for a better future, grounded in something you truly want or need—not just a box to check off because the calendar says January 1.
Too often, the New Year comes with an overwhelming pressure to reinvent yourself—to set grand, sweeping resolutions that can feel more like punishments than paths to growth.
"I’m going to lose 20 pounds this year."
"I’ll work out every single day, no excuses."
"I’m going to completely cut out sugar, carbs, and junk food."
"I’m going to meditate for an hour every morning."
"I’m going to stop drinking alcohol completely forever."
These are huge, inspiring goals that sound incredibly motivating on January 1; however, according to Ohio State’s Fisher School of Business, 91% of resolutions are not completed.
Let’s consider why:
Goals should come from a genuine desire for change, not just because it’s what you’re “supposed” to do at the start of a new year. So many resolutions are made out of habit or tradition, but without a real need, purpose, or why driving them, they lack the spark to keep you motivated. A meaningful goal is your vision for a better future, grounded in something you truly want or need—not just a box to check off because the calendar says January 1.
Real, lasting change
Real, lasting change doesn’t happen in a single leap; it’s built through small, meaningful actions that align with your values and nurture your well-being. But how do you turn those actions into a sustainable plan for growth? That’s where the framework below comes in.
(1) Expect obstacles
No goal is too small or simple to encounter a roadblock. The key is to anticipate challenges and have a plan in place to navigate them. When you identify potential barriers ahead of time, you’re less likely to feel discouraged if something doesn’t go as planned. Instead, you’ll stay optimistic and ready to keep moving forward.
(2) Build in accountability
Accountability is one of the most powerful tools for sticking to your goals. Studies show that people who write down their goals and create a system of accountability are twice as likely to achieve them. This could mean telling a friend, joining a group, setting reminders on your phone, or even hiring a coach/trainer/teacher. The point is to stay connected to someone or something that keeps you motivated and on track.
(3) Break it down
Big goals are exciting, but tackling them all at once can feel overwhelming. Instead, break your goals into smaller, measurable steps. Not only does this make progress feel more manageable, but tracking those milestones can be incredibly motivating. Celebrate each win along the way—whether it’s trying a new machine at the gym or sticking to your goal for a week. Those small celebrations build momentum.
For this month: “The Daily Self New Year Challenge”
I’ve created a list of 31 aspirational yet approachable fitness and self-care goals—simple, actionable, and designed to help you ease into the New Year with kindness and intention, one day at a time. Feel free to adapt them to your priorities, purpose, and why, so they truly reflect what matters most to you.
There’s 1 goal for every day of January below.
Take a moment to reflect on three things you’re truly grateful for—big or small—and allow them to inspire your intentions today.
Take a 10-minute walk outside and notice five things you’ve never paid attention to before.
Write down one affirmation (a positive statement that you say to yourself to encourage confidence, a growth mindset, focus, etc.) that resonates with you and say it out loud three times.
Try a new machine at the gym, a new exercise at home, or explore a fitness app you’ve been curious about.
Try a short guided meditation or deep breathing exercise. Insight Timer is a free app that I love.
Fill up a Nalgene bottle or other large reusable bottle with water at the beginning of the day, and finish it by noon. When it’s empty, fill it up again and finish it by bedtime.
Swap one unhealthy snack for a healthier alternative you enjoy.
Find a balance-improving workout/routine on YouTube like this one and perform it.
Look in the mirror and say one thing you love about yourself.
Spend 10 minutes decluttering a space that’s been stressing you out.
Schedule a fun workout or physical activity for the weekend, like hiking or dancing.
Replace 15 minutes of screen time with reading a book or journaling.
Experiment with a new fruit, vegetable, or healthy recipe.
Do one kind thing for someone else, even if it’s as simple as a compliment or a helping hand.
Do 10 squats, push-ups, pull-ups, or any bodyweight exercise of your choice.
Take a bath, light a candle, burn incense, drink hot tea, or do something small to create a relaxing atmosphere for yourself.
Set one small boundary today that protects your time or energy.
Call or text a friend you’ve been meaning to catch up with.
Find a whole body stretching routine on YouTube like this one and spend 10 minutes focusing on areas that feel tight or tense.
Go to bed 15 minutes earlier to give yourself extra rest.
Stand outside under a tree, and take 10 deep breaths to reset your mind.
Listen to a podcast or watch a video on a topic you’ve been curious about.
Do 5-10 minutes of yoga, even if it’s just one pose you hold and breathe through.
Smile at yourself in the mirror—yes, really. Notice how it feels.
Try a different route for your walk, run, or commute to shake up your routine.
Prep a healthy meal or snack for the next day as a small act of self-care.
Try holding a wall sit and a plank for as long as you can and track your time.
Celebrate a small win, no matter how tiny it may seem. Write it down!
Spend five minutes visualizing where you want to be in the next month or year.
Tell someone you love that you love them.
Reflect on this month’s goals—what felt good? What can you carry forward?
Real change starts with small, intentional steps, and this month’s list is here to help you take action in 2025 in a way that feels both manageable and inspiring. Whether you dive into one goal from The Daily Self New Year Challenge or explore all 31, I’d love to hear about your experience—shoot me a reply or leave a comment to share what’s resonating with you, how you’re adapting the framework, or what goals you’re excited to pursue this year. Happy New Year, my friends!
