refreshing for the new year

based on the solar calendar, we have 365 days in a year. i’m stating the obvious but really, do you ever think about how it seems like a long period at first glance yet without fail, around this time of year, we start reminiscing & feel like everything’s gone by within a blink of an eye? maybe it comes with age but i’ve started to become super spiritual about prepping for the new year - and i know others share the same feeling. it serves as a reminder for self-reflection and provides an opportunity to set intentions for the year ahead. now that we’re in December, the new year is just within reach; we should take advantage of these next weeks to prep for the upcoming year. sometimes we get so in the thick of every day, we don’t take a second to pump the brakes and look around at the life we’re living. 

clean your space and notifications

yes, i’m talking about the clothing pile that’s been living in the corner of your room for who knows how long. tidying up spaces, like your bedroom, bathroom, living room, and car are beneficial in preparing for the new year. according to researchers at the Princeton University Neuroscience Institute, a clean environment positively impacts mental health by decreasing stress and increasing productivity. the study further explained that “clutter makes you distracted and unable to process information as well as you do in an uncluttered, organized, and serene environment.” this goes for both your physical clutter and digital clutter. i’ve seen time and time again built-up notifications on friends’ emails and apps on their phones. they aren’t going to clear themselves so dedicate an hour or so to address those notifications. you may find something important or interesting while doing so but regardless, it’s still so satisfying once all those notifications are gone. 

let go of people/things that don’t serve you 

did someone or something come to mind? i’m sure of it. cut off communication with that toxic person in your life. the one that hits you up only when it’s convenient for them, the one ‘friend’ that secretly prays on your downfall, the one that doesn’t reciprocate energy. cut them off. your future self will regret not doing it sooner so if any of this resonates, remove them from your life. unfollow or block them on social media; create whatever boundaries you need. if you’re not growing with them, you’re being dragged down or stagnant. nothing will change if you don’t change how you move or what you’re willing to tolerate. 

additionally, if you find yourself stuck in a bad habit or recurring pattern, i recommend creating intentional steps for how you plan to break it. it may be difficult in your initial efforts as we’re hooked on immediate gratification, as demonstrated in the Stanford marshmallow experiment. the results help inform why we return to familiar patterns that provide comfort and instant reward. clearly outline your boundaries to stay on track, hold yourself accountable, and actively shift your behavior. it’s easier said than done but you have to start somewhere. it’s all about your choices. if it’s something bigger than yourself, you can also seek support from your circles or external resources. you don’t have to accept your current situation if you’re unhappy with it. look out for your future self. 

reflect on last year’s intentions and goals - what could you have done better? 

it’s okay if you don’t meet all the goals you set for the year. realistically, some goals take longer than a year to achieve. on the other hand, you might look back and realize you accomplished more than you thought. for the goals you didn’t meet, reflect on why that might have happened—what obstacles got in the way, and how you can approach it differently in the upcoming year. what matters is setting the intention to keep working toward those goals, because time will pass either way.

write down your intentions and goals in your notes app 

in today's world, we carry our phones almost everywhere. one simple but powerful way to leverage this is by using your phone’s notes app to track your intentions and goals for the year. writing things down is a proven way to stay on track, but physical notes can easily get lost or buried under other papers. with your phone, you have a digital record that you can quickly reference anytime, ensuring your goals stay top of mind.

i recommend setting both short-term and long-term goals. short-term goals are those you want to achieve within the next few months, while long-term goals are those you aim to accomplish by the end of the year or over an extended period. for each goal, write down actionable steps that will help you achieve it, and if possible, assign specific dates or deadlines to hold yourself accountable. while these deadlines can be flexible, having a clear timeline can help keep you focused and motivated.

having a written plan on your notes gives you clarity, direction, and the flexibility to adjust as needed, all in one place. 

create a physical/digital vision board

make it as detailed as possible. think about every nook and cranny of your life: do you want to eat healthier? save more money? pick up a new hobby? wake up earlier? get creative with it! you can grab supplies from your local Dollar Tree or Michaels to build a physical vision board. i’ve been making one for the past two years, and i absolutely love it. i keep mine taped up on the wall in front of my work desk, so i’m constantly reminded of the life i’m creating and can track my progress. alternatively, you can create a digital vision board on pinterest, where i usually pull images for my physical board. overall, the process of visually connecting with your future self will keep you motivated and focused on your goals.

send an email to your future self

i’ve been seeing this come up a lot more recently, and i’m obsessed. the situations i’ve come across involve people sending letters to their future selves as part of middle school or high school assignments. well, you know what i say? screw it—why not do it in adulthood, too?

we all love looking back at our past selves, reflecting on how we were doing at the time, and revisiting the ambitions we had for our future. with that in mind, i recommend taking the time to write yourself a letter. include anything your heart desires about the present moment and your goals.

you can make it even more interesting by adding details like who you’re currently talking to romantically, your current hobbies, your closest friends, or big events from the past year.

here are some websites you can use to send yourself an email:

• futureme

• the self club

• email your future self

all you need to do is input your email, write your message, and set the date for when you’d like it to be sent. 

build the soundtrack for your 2025 season

you’re the main character in the tv show of your life. think of 2025 as another season - who do you want to be? how do you want to grow? hop on Spotify or Apple Music (although, i’m a loyal Spotify user and advocate) and create a playlist that will help you manifest good vibes for the new year. add your favorite artists and whoever makes you feel uplifted, confident, and seen. additionally, i recommend dropping in any educational podcasts or audiobooks you’ve been meaning to listen to. even if we’re out of school, we still remain students for life! remain curious. 

set boundaries for screen time

as noted in an article by Ohio State Health & Discovery, “whether at night or during the day, using screens for long periods has been associated with higher rates of depression, anxiety, and other mental health disorders in both adults and children.” setting limits on my screen time—both on my phone and when watching television—has been one of the best decisions i’ve made. while i admit i’m occasionally guilty of pressing “ignore” on my screen time limits or extending my usage by just a few more minutes, the truth is my screen time has decreased significantly.

i’d also recommend having a set time to unplug from both tv and phone before bed completely. the National Sleep Foundation shares that “light exposure within two hours of bedtime can be disruptive to one’s sleep cycle. that’s because exposure to blue light at night stimulates your brain into thinking it’s earlier in the day. your brain slows or stops its release of melatonin, making it harder to fall asleep.”

i’ve become more aware of how much time i was spending on technology, and that awareness alone has made a positive impact. to stay present, it’s important to disconnect from the digital world when needed. social media, in particular, can make it easy to fall into the trap of comparison, and stepping away from screens helps me avoid that.

that’s all i have today! hopefully, you can take these tips and apply them these next weeks to refresh for the new year. also, i promise i'll be better at writing more frequently in 2025. ;)

with love,

kaitlin