Sunday Snacks: New Year New Me?

Sunday Snacks: New Year New Me?

According to most studies, around 80% of people fail to achieve their New Year's resolutions, with most people losing motivation within a few weeks, often by mid-February (great timing for this letter and me lol).
As the calendar flips to a new year, the phrase "New Year, New Me" resurfaces like clockwork. But is it a real thing? Should you even follow it? More importantly, is it a healthy mindset?

The Reality of "New Year, New Me"

The idea of completely reinventing yourself overnight is unrealistic. Change is not a magical transformation that happens because the clock strikes midnight on January 1st. Instead, it is a gradual process that requires intentional effort. The pressure to become a "new you" can be overwhelming, leading many to abandon their resolutions before February rolls around.

A Healthier Approach: "New Year, Better Me"

Instead of aiming for an overnight overhaul, consider a more sustainable perspective: "New Year, Better Me." Growth is about progress, not perfection. Rather than striving for an unrealistic ideal, focus on small, continuous improvements.

Reflection & Actionable Change

Before diving into ambitious resolutions, take a moment to reflect:

1. What actually worked last year? Think about the habits and routines that made a real difference in your life—big or small.

2. What didn’t quite click? Be honest with yourself about what didn’t go as planned, but don’t beat yourself up over it.

3. What actually gets you excited? Your goals should be meaningful to you, not just something you think you should do.

4. What small, manageable steps can you take? Instead of focusing on a huge change, break it down into smaller, more realistic actions.

5. How will you know you're making progress? Keeping track of small wins will keep you motivated and help you see real growth over time.

5 Tools to Help Achieve Your Goals

1. Habit Trackers (e.g., Habitica, Streaks, or a simple journal) – Build consistency by marking progress daily.

2. Time Blocking (Google Calendar, Notion) – Allocate dedicated time for new habits to make them a priority.

3. Accountability Partners – Surround yourself with people who support and challenge you.

4. The Two-Minute Rule – Start small! If a task takes less than two minutes, do it immediately to build momentum.

5. Journaling & Reflection – Writing down goals and progress helps reinforce commitment and self-awareness. If you're struggling to get started, try this simple five-minute journal template:

• Today’s Focus: What is one priority or intention for today?

• Gratitude List: List three things you're grateful for.

• Small Wins: What small progress did you make today?

• Challenges & Learnings: What was difficult today, and what did you learn?

• Tomorrow’s Goal: What is one small action you can take to move forward?

This structured format makes reflection quick, effective, and sustainable.

The Power of Habit & the 1% Theory

James Clear, in Atomic Habits, emphasizes that small changes compound over time. The 1% theory suggests that improving by just 1% each day leads to massive transformation over time. Instead of aiming for radical change, focus on tiny, consistent improvements that naturally lead to lasting habits.

Here’s a simple graph to show how small, consistent growth can add up to something huge over time:

Motivation vs. Discipline: The Real Fuel for Change

Motivation is a great spark, but it isn’t a sustainable energy source. Think of motivation as the match that lights the fire—not the wood that keeps it burning. To truly achieve long-term success, shift focus to discipline and environment:

• Create systems that make success easier (e.g., meal prepping for healthy eating goals).

• Remove friction between you and your goal (e.g., keeping workout clothes ready by your bed).

• Celebrate small wins to reinforce the habit loop.

Final Thoughts

Instead of chasing an impossible "New You," embrace the idea of continuous growth. Small, consistent changes beat drastic, short-lived resolutions every time. So, as we step into this new year, remember: the goal isn’t perfection—it’s progress.

Here’s to a year of small wins, steady growth, and becoming a better version of ourselves—one step at a time!

Sunday Snacks Picks - Curated Recommendations

Here are a few things I’ve been loving this week:

• CGP Grey: The Seven Ways to Maximize Misery – A short but insightful video on habits and mindset shifts.

• AllTrails App – If you want to walk outside more but don’t know where to find clean, scenic, and challenging hikes near you, this is the best app to use.

• The Power of Habit by Charles Duhigg – If you’re in need of a transformative read, this book breaks down the science behind habit formation and how to create lasting change.

Hope you enjoyed this edition of Sunday Snacks! Let me know what you found helpful, or if there’s anything you’d like to see more of. Have an awesome week!