As we step into 2025, it's the perfect opportunity to rethink how we approach goals, growth, and self-improvement. Resolutions often highlight what’s lacking rather than celebrating what’s been achieved. I believe in prioritizing progress over perfection, focusing on gains instead of gaps, and laying the groundwork for lasting health and happiness.
In this episode of Feel Better, Feel Great, I dive into strategies for shifting your mindset for the new year, setting achievable health goals, and embracing a more balanced, joyful life.
Here are some key highlights from the episode:
The Gap vs. The Gain Mindset
In a recent yoga class, I observed how striving for perfection can lead to burnout or even injury. Students pushed themselves into challenging poses, comparing their abilities to others or to their past performance. This mindset of “filling the gap” often leads to frustration and setbacks.
Instead, focusing on “the gain” allows us to celebrate what we’ve accomplished. For example, maybe you’ve improved flexibility or built the courage to show up for class. Every step forward matters. This principle applies not just to yoga, but to all aspects of life, including health and wellness.
Progress Without Pressure
When setting health goals, avoid overwhelming yourself with unrealistic expectations. Ambitious plans often falter because they lack smaller, actionable steps. For instance, instead of committing to an intense Whole30 challenge right away, try eating whole foods for one meal a day or a single week. Gradual changes build confidence and lasting habits.
This idea also applies to larger goals. Take a cue from the 55-year-old European woman who ran a marathon every day in 2024. Her remarkable achievement didn’t happen overnight. She likely built her endurance step by step. Similarly, your progress starts with small, consistent actions.
Accountability with Compassion
Accountability is crucial for achieving goals, but it doesn’t have to be harsh or punitive. Rather than focusing on failures, frame your accountability positively. For example, if you’re working on reducing ice cream consumption, instead of berating yourself, set a practical limit: don’t buy ice cream for your home. This approach reframes your action as a positive step, rather than a deprivation.
Remember, accountability partners can be helpful, whether it’s a friend, family member, or even your children. Sharing goals and progress creates a supportive environment while keeping you motivated.
The Role of Joy and Energy in Health
Sometimes, our cravings or habits are tied to unmet emotional or physical needs. If ice cream brings you joy or provides a quick energy boost, consider healthier alternatives that fulfill those same needs. Maybe it’s a daily walk to lift your spirits or a handful of nuts to maintain steady energy levels.
Identifying these underlying needs helps you create sustainable changes. Health isn’t just about avoiding unhealthy habits—it’s about cultivating joy, energy, and vitality.
Building a Vision for 2025
Vision boards and goal-setting can be powerful tools for framing your aspirations. At Feel Better, Feel Great, we encourage breaking goals into manageable chunks—whether daily, weekly, or monthly.
Here are three areas to focus on:
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Physical Goals
Movement is essential for overall health. Start simple: unroll your yoga mat, go for a walk, or commit to two yoga classes a week. If you enjoy variety, add strength training or explore body treatments like facials or body masks. -
Nutrition Goals
Incorporate more whole foods into your diet. Begin with one meal or snack a day, focusing on unprocessed options. Hydration is equally important—opt for filtered or high-pH water to support your body’s needs. -
Mindset Goals
Start your mornings with intention. Whether it’s mindfulness, journaling, or simply reframing your thoughts, small rituals can set the tone for your day. A positive mindset fosters resilience and long-term success.
The Importance of Resetting Your Mindset
Our brains often operate in loops, repeating the same thoughts and patterns. Recognizing and reshaping these loops is key to cultivating a positive outlook. Replace words like “failure” or “resentment” with “challenge” or “opportunity.” These shifts may seem small, but they have a profound impact on how you approach life.
Mantras and affirmations can help reset your internal dialogue. For example, ask yourself daily:
- What’s making me feel better?
- What’s making me feel great?
By focusing on progress and gratitude, you create a mindset that supports growth and happiness.
Progress Over Perfection
Perfectionism often stems from external pressures and comparisons. Whether it’s in yoga class, your career, or health goals, striving for perfection can lead to burnout or injury. Instead, prioritize progress. Celebrate small wins, like getting more sleep, balancing blood sugar levels, or simply showing up for yourself.
Health is dynamic, not static. By focusing on consistent improvement, you build a foundation for long-term vitality.
Practical Tips for Sustainable Health
Here are a few actionable ideas to help you embrace a health-first mindset in 2025:
1. Start Small
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- Whether it’s movement, nutrition, or mindfulness, begin with manageable steps. Consistency matters more than intensity.
2. Set Boundaries
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- Create limits that support your health, such as keeping certain foods out of your home or scheduling time for self-care.
3. Find Joy
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- Incorporate activities that bring happiness, like art, music, or spending time with loved ones.
4. Hydrate Wisely
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- Opt for filtered water or high-pH options to support your body’s needs.
5. Morning Rituals
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- Begin your day with positive actions, like stretching, journaling, or mindful breathing.
Vision and Identity
Your goals should align with your vision for your life. What activities or values define your identity? For example, if art brings you joy, prioritize creative pursuits. If health is a priority, integrate it into your daily routine.
Reflect on how your current habits align with your vision. By setting clear intentions, you can make progress toward becoming the person you want to be.
Your Year of Health, Happiness, and Growth
As we enter 2025, remember that every day offers a fresh start. Progress doesn’t require perfection it simply asks for consistent effort and a positive mindset. By focusing on gains, setting achievable goals, and embracing joy, you can create a life filled with health, happiness, and growth.
Your Next Step: Progress Starts Here
Take a moment to set three simple goals—one for movement, one for nutrition, and one for mindset. Write them down, share them in the comments, or tell someone who can help you stay accountable. Progress is worth celebrating, and every small step counts!
For even more inspiration, check out the Feel Better, Feel Great podcast and visit shopvrx.com for supplements designed to support your wellness journey. Don’t forget to use code FEELGREAT15 for 15% off your first order.
Here’s to a year of celebrating gains, closing gaps, and making real progress—together!