New Year, New Dreams, New Vision 20 Goals For Your Best Life 2020
As we enter into a new decade, January 2020 brings a fresh start for the New Year’s resolutions. However, according to U.S. News & World Report, 80 per cent of people will fail in their New Year’s resolutions, and most will give up by February. Psychologists state that the word resolution is not something that most of us would utilize to motivate towards responding positively. Often, it has a negative effect of making us feel disappointed.
Most goals are abstract and general, providing a sense of hanging in a grey area. Creating a new mindset by utilizing SMART goals motivates us in the right direction without the guilt of failure. SMART goals are specific, measurable, actionable, realistic, and timely, facilitating us to achieve our vision by establishing concrete markers to help us stay the course. Creating a new vision for your best life involves setting new goals that create an easy way to track and maintain our progress throughout the year. Establishing an accountability partner, a group of like-minded friends and our community provides encouragement and support in accomplishing our goals.
Neuroscience research studies demonstrate that identifying, believing, and clearly describing your goals and writing them down will increase the achievement of reaching your goals. Start with a specific language using an action very describing the strategy and plan. Then, follow-up with the action steps that you will take to achieve this goal and conclude with why this is important to you. This format provides clarity and insight into what, how, and why enabling you to know when you have accomplished a successful conclusion to your vision.
Establishing the compass for the direction that you are heading in helps navigate the target goals. In other words, it is essential to have the big picture in mind so that you may then create a strategy and action plan to achieve your goals. Start now with the new year, and you will be on your path to living your best life in 2020. Create the vision that will set you on the course to navigate you as you sail towards your dreams.
20 NEW YEAR’S GOALS FOR 2020
A list of inspirational and motivational goals to create an excellent 2020.
1. Mind, Body, Spirit: Self-Care
Practicing self-care means being kind to ourselves and taking the time to nurture our mind, body, and spirit. A holistic self-care ritual treating ourselves once per month promotes well-being. The practice provides us with an opportunity to look forward to indulging in something that we enjoy. Whether it is a relaxing spa day, facial, massage, hiking a new trail, manicure, and pedicure, lunch with a good friend, reading a new book, golfing, a fragrance or a new dress. Know that you are a valuable investment and that you are worth it.
2. Run a 5K, 10K or Marathon Race
Establish a regular exercise fitness plan and register for a 5k, 10k, or marathon race. Ask your friends to join you and meet up at the beach or park to train together. Being active with your group is a great way to spend time together while working on your training goals. The key to being motivated is developing a training plan for a race that you are interested in to help you succeed in crossing the finish line. According to Physiology & Behavior research study, women who climbed up the stairs for ten minutes received a higher level of energy than those individuals who consumed coffee, energy drinks or soda. Research studies conclude that working out and switching up your workout routine with multiple methods experience less likelihood of shortened telomeres – the DNA segments on the ends of chromosomes that break down in the body as we age.
3. Commit to Career & Professional Growth
We spend the majority of our lives working and learning and growing is essential in advancing your career. Consider taking your career up a notch to the next level by obtaining a master’s degree, completing a certification, or attending professional conferences. Plan action-oriented steps for professional growth towards a meaningful and fulfilling career. Our life-journey involves decisions in determining the right choices for a significant and rewarding profession. Being authentic and genuine to ourselves in a career that we are passionate about will provide a lifetime of meaning-making in sharing our gifts and talents.
4. Mindfulness & Meditation
Establish a regular daily meditation of 20 minutes per day to help balance and help you find inner peace and tranquillity. Practice the art of being in the present moment and observing your emotions and thoughts without judgment. Research has established medical health benefits, including increased levels of the immune system, focus and attention while decreasing levels in anxiety, depression and distress.
5. Schedule a Date Night for Relationships
Create a list of interactive activities and hobbies that you and your partner enjoy doing together. Establish couple relationship goals and quality time together for a date night every week to connect on a deeper level. Come up with creative ideas that you both would enjoy doing together. Commit to making your relationship a priority and establishing boundaries with family, friends and colleagues to protect your time together. Consider couples therapy to address relationship and communication issues and establish a strong foundation.
6. Set Your Alarm to Wake Up Earlier
If you want to accomplish more in your busy schedule, then waking up earlier will create the time to accomplish your goals. This helps you to get a jump start on your day, providing you with more energy and productivity. It is a great way to incorporate meditation practice in the morning to reduce stress levels throughout the day. The opportunity to go to the gym for an early morning workout class, a morning walk or run. Early risers tend to go to bed early and obtain better quality sleep and get a good night’s rest. When you start your day earlier, there is less morning rush and start your day on a happy, positive and optimistic note. Texas University conducted a research study demonstrating that students obtained a higher GPA overall, along with higher grades in school.
7. Limit Social Media & Disconnect Technology
Set aside your phone and place your attention on making connections with the individuals around you and being in the present moment. Disconnecting from technology will direct your attention to caring about those that you love. Take a break from constantly checking your phone for emails from work and browsing through social media. We tend to waste precious time scrolling through social media instead of focusing on being productive with our day. It is important to go offline and set aside the phone to be fully present at the moment and reconnect face to face with family and friends in the evenings and weekends.
8. Healthy Meal Planning & Nutrition
Establishing a priority for your health will provide you with the potential of living a pleasurable life. Create healthy meals plans with wholesome recipes to improve your health and well-being. Plan heart-healthy low-fat meals with chicken, fish and lean protein, fruits and vegetables. Eat more vegetables including baby arugula, spinach, and kale, and citruses such as oranges, grapefruits, clementines and pomelos. Eat foods that are rich in polyphenol chemicals, excellent anti-inflammatory, and cardiovascular health benefits. Polyphenols observed in foods that you most likely already love including blueberries, raspberries, strawberries, black and green tea, dark chocolate, pomegranates, red wine, and soy products.
9. Commit to 30 Day Goal Exercise Activity
Provide yourself with the love that you deserve by following fitness goals and taking care of our bodies. Try one new exercise or activity for one month that you are interested in pursuing. The idea is to improve your physical health and step outside of your comfort zone and build self-confidence in establishing a commitment to this new activity. Some suggestions are salsa dancing, snowboarding, yoga, pilates, rock climbing, kickboxing, hiking, running, swimming, horseback riding, cross country skiing, Zumba, ballroom dancing, tennis, golf, Crossfit. According to the Journal of Biological Chemistry, our bodies are 60% water, the brain and heart are 73%, and the lungs are 83%. We all know that it is essential to drink plenty of water and stay hydrated especially during physical activity.
10. Mental Health Awareness
According to the National Alliance on Mental Illness, one in five adults will experience mental health issues, including anxiety, bipolar, depression, suicidal ideation, relationship issues, and work/life balance. Psychotherapists offer individual, couple, and family therapy services to those facing challenges in their lives. Therapists help individuals become aware of negative thought patterns and replace with them healthy behaviour to help you create a meaningful and fulfilling life.
11. Write in a Gratitude Journal
The benefits of writing in a journal include mindfulness, memory, emotional intelligence, and self-discipline. If you find it challenging to begin writing on a blank piece of paper, then having prompts and questions to answer will make it a piece of cake. Focusing on what we are thankful for in our lives creates a mind shift from negative cognitive patterns to a positive shift in our perspective. Incorporate writing a daily description of what you are thankful for each day. Channel compassion for yourself and others through the expression of writing to shift your mindset and perspective of the situation.
12. Expand Your Mind: Read One Book a Month
Reading expands our horizons to increase our knowledge and establishes good conversations and dialogue. Research establishes that the results of reading on the brain increase cognitive function keeping our brains focused and sharp, especially as we age. Whether it is a New York bestseller, a good science fiction novel, a mystery novel, an autobiography, business, history, politics, science, or an inspirational, positive self-help book – creates a well-rounded perspective and worldview.
13. Exploration and Travel
The research studies demonstrate that exploring and travelling to a new destination creates a sense of excitement and happiness. Listening to audiobooks while you commute to work, daily activities, and walking your dog is a great way to multitask while expanding your knowledge of our world. It does not have to be an expensive European vacation to be meaningful. A simple weekend getaway to break the routine and get out of town. A road trip to your favourite national park broadens your appreciation of nature and your worldview. Research studies demonstrate that individuals who plan a vacation at least twice per year experience lower rates of cardiovascular issues and heart attacks. Even daydreaming and thinking about an upcoming weekend getaway or vacation can increase levels of happiness and is beneficial, providing rest, relaxation and rejuvenation for the mind, body and, soul.
14. Financial Emergency Fund of Six Monthly Expenses
Setting financial goals creates financial stability and security, especially in times of crisis and unexpected emergencies reducing the distress that accompanies life’s ups and downs. Establishing a savings account of a minimum of three months and ideally six months of monthly living expenses to cover the costs of an unexpected job loss or medical emergency.
15. Schedule All Medical, Dental & Vision Exams
Call your family physician and schedule your examinations on your calendar for the year. Begin with annual physical exams, blood tests, obstetrics/gynaecology, mammograms, and colonoscopy. Next, call your dentist and schedule dental visits and an annual vision examination for contact lenses and eyeglasses. Keeping track of our health especially in preventing potential health issues. You will save time by accomplishing this task in one sitting and reduce anxiety and stress from having to schedule later in the year. Making sure that your medical health and well-being is a significant step in preventative healthcare.
16. Maintain a Sleeping Schedule
The Journal of Sexual Medicine research study states that women who have a good night’s sleep experience a higher level of sexual desire. Each hour of sleep increases their arousal to have sex by 14%. Establish a regular bedtime routine that allows your mind to get ready to sleep in the evening. One hour before bedtime, take a hot bath, turn off electronic devices, keep low lighting, and listen to meditation music to help you relax.
17. Learn a New Foreign Language
We live in a global world where we are more connected than ever before in the history of humanity. Learning a new language will keep your brain sharp by expanding your mind and vocabulary improve your communication skills, and providing you with a more profound connection with others. Additionally, it will look impressive on your resume and open doors for you. It may provide your professional career advancement with language skills when working with colleagues in different countries and cultures.
18. Know Your Worth & Be Self-Confident
Knowing your value and worth and being confident in who you are and what you bring to the table. Being self-assured is observing others and recognizing when to speak and when to stand your ground. Learn to trust yourself and your intuition is learning to be confident in making decisions that are right for you. Spending time in meditation, quiet reflection, journaling, and listening to your gut instincts will provide you with the self-confidence necessary in living an authentic life. Try something new that is outside of your comfort zone to give you the boost in accomplishing something new. As a result, your self-esteem and self-confidence will rise, knowing that you have overcome what had scared you in the past and opens new doors for you.
19. Select a Charity & Volunteer Monthly
Immerse yourself in a cause that you have a passion for and is close to your heart. Research studies demonstrate that volunteering provides one with meaning in life and can help decrease distress levels and lower blood pressure. It helps us to focus on those who need our services and support, whether it is a food bank, women’s shelter, cleaning up the beaches, animal shelter, convalescent home, medical services, donating our clothes, or building homes. Volunteering creates a sense of accomplishment and meaning in one’s life.
20. Cultivate a Love of Art, Culture & Music
A liberal arts education is enriching and nourishing to the mind and soul, illuminating the exploration of creativity and imagination. A well-rounded individual that is knowledgeable regarding art, history, architecture, music, theatre, dance and culture supports the community. Visiting science museums, art galleries, theatre provides a beautiful background in being able to connect with people from various walks of life. Numerous research studies demonstrate the role of art and culture shows that creativity and culture enhance mental health, physical health, identity development, personal growth, and overall well-being.
Cheers to a beautiful and rewarding 2020!