From Intention to Action: Preparing Your Mind, Body & Spirit for a Transformative New Year

Christmas is next week... Let that set in. We are less than a month away from 2026. A new year for growth, development, and becoming a more authentic and aligned version of ourselves. That is our intention as we start the new year. We've talked about engaging in a mindful reset, letting go of what doesn't serve us to make room for what does. We've talked about slowing down and reflecting on the year we've just experienced. We've also talked about how to nourish and nurture your mind and body through mindful eating and self-care. So, what's next?

Next is preparation. We are setting ourselves up for success in 2026. We want to experience a transformation that will feel challenging, but good to our nervous system. This requires, if you haven't guessed already, a holistic lens. We want to support sustainable change rather than burnout-driven change. Many experienced burnout this year already; we do not want to carry that into the new year or repeat the same mistakes we made this year. Hopefully, we have learned some lessons that we can build upon. Let's get to it.

The Power of Holistic Reflection: Lessons, Gratitude, and Release

True transformation begins with reflection. Before setting new goals, it’s important to pause and honor what the past season has taught you. Reflecting on lessons learned, practicing gratitude for growth (even the uncomfortable kind), and consciously releasing what no longer serves you creates space for change.

Reflection focus: What did this season reveal about your needs, values, and capacity?

During your reflection, you might determine that you were not honoring your needs as you should, choosing to keep them unspoken instead of allowing others the opportunity to support you. This year might have revealed a change in values that used to be a part of your foundation. This can feel scary, but give yourself grace as you navigate through the reconstruction process. Maybe this year revealed your lack of time boundaries – you say "yes" too often and to things that drain your energy or are misaligned with your values. Take time to do a thorough evaluation of your needs, values, and capacity.

Taking just 5 minutes to practice gratitude during the day can shift your mindset from hopelessness to hopefulness. Although growth is challenging, being grateful for the resilience you have developed, the lessons you have learned, and the person you now are or are becoming produces momentum to catapult us forward.

Releasing what no longer serves you helps you live your life in alignment, not friction. This does not mean that you no longer have to work for what you want or that life will be smooth sailing, but you will feel a certain kind of peace and sense of purpose from releasing unnecessary baggage. Reflect on each dimension of your experience – spiritual, emotional, mental, professional, and social. What have you been holding on to that you need to let go of?

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How to Set Goals That Feel Aligned — Not Forced

Holistic goal setting shifts the focus from rigid outcomes to intentional direction. Instead of asking, “What should I achieve?” this approach asks, “What supports the person I’m becoming?” Aligned goals feel expansive rather than exhausting and are rooted in self-trust, compassion, and sustainability.

Alignment check: Does this goal energize me—or pressure me?

Sometimes goals can feel very restrictive. There are often many ways to achieve the same goal, so how do you find the path that aligns with your journey? I find it helpful to do a values assessment to determine what is most important to you in life. These values could be connection, health, growth, achievement, faith, etc. Everyone has different values, so you have to determine for yourself what matters the most to you in life. Once you've identified your values, ask yourself if you are currently in alignment with those values. If not, then what areas need improvement? What is the outcome you want to see? Who do you want to be? These questions will provide a foundation for your goals.

One question I encourage my clients to wrestle with is this: What makes a life worth living?

How can you create that for yourself?

There is no book or blueprint that dictates every step you must make. That is something only you can create.

Click the link for a free core values assessment: https://personalvalu.es

Nutrition + Movement Rituals to Build Momentum

Daily rituals around food and movement can anchor personal growth in the body. Choosing nourishing, plant-based meals and mindful movement practices isn’t about perfection—it’s about consistency and care. These rituals create momentum by reinforcing the belief that your body is worthy of attention and respect.

Think rituals, not rules: simple meals, gentle movement, presence over intensity.

Creating a routine does not have to be stressful. You do not have to have a million steps or rituals to accomplish for it to be meaningful. Your routine needs to be something you feel comfortable doing consistently...or else it won't work. Think of the little things that bring you joy, cultivate peace and contentment, and fill your cup instead of draining it. Those are the things you should add to your daily routines. For me, going to the gym for a workout and eating a nourishing breakfast are an essential part of my morning routine. Without those rituals, I feel rushed and the rest of my day feels off. What works for you? Do you like to go for walks? How can you nourish your body before you start the rest of the day?

You might mess up. That's a core human experience. Just because you miss a day (or two) at the gym or you eat a lot of donuts in one day doesn't mean you've failed or you should give up. Extend grace to yourself, recognize that we all have our areas of growth, problem-solve to eliminate any potential barriers, and start again. It's the intentionality and willingness that matters the most. I can tell you from my personal experience that growth isn't linear. I have missed more days in the gym than I can count and my meals do not always look picture perfect. I can tell you that there are some days when I will eat super balanced meals and drink plenty of water and others in which I will miss a meal or two, snack all day, or just eat fast food. I'm not perfect and it's honestly exhausting pretending to be. We're all doing our best and that's all you can ask of yourself as well.

Journaling Prompt to Prepare for Transformation

“What does the evolved version of myself crave next year?”

Consider this beyond material goals. Reflect on how you want to feel, live, nourish yourself, move your body, and show up in your relationships.

Holistic growth isn’t about doing more—it’s about living more intentionally.

Part of the content in this post was with help from artificial intelligence. It is recommended that readers verify the information and consult with experts as needed. The author and blog owner are not responsible for the correctness of AI-generated content.