WELLBEING

Mindset makeover: How to have your best year yet

22 January, 2024 . 0

Hoping 2024 will be your happiest, healthiest year on record? Experts say your odds of success rely on your mindset. Here’s why, plus how to train yours into shape.

If you’ve already abandoned the resolutions you set at the start of January, there’s good news.

For starters, you’re not alone, with research showing January 12 is the date resolutions are most likely to slide.

And then there’s the fact that there’s actually something more powerful you can do to set yourself up for a healthy year ahead, anyway.

“Starting a new year often brings with it a surge of motivation to focus on physical health, such as exercise, nutrition, weight loss, or abstaining from unhelpful habits like alcohol,” meditation teacher and author Caitlin Cady says.

“While these are undeniably important aspects of overall wellbeing, it’s crucial not to overlook the significance of our mindset,” Caitlin, creator of the Heavily Meditated app, says.

“A positive and resilient mindset can empower us to navigate life’s ups and downs with greater equanimity, cultivate healthier relationships with ourselves and with others, and make choices that are in line with our wellbeing, even when the road gets rocky.”

How to give your mindset a makeover

Prioritising some key habits and behaviours can help train your mindset to be more helpful than harmful, and this handful of expert-approved techniques is a good place to start.

#1 Adopt a breathing practice

“The breath is arguably the most powerful tool we have to change our state of mind in any given moment because it’s directly linked to our autonomic nervous system,” Caitlin says.

“To try a simple, calming breathing practice, set a timer for three to five minutes, close your eyes and inhale through your nose for a count of four, before exhaling through the nose for a count of eight – this is calming, grounding and soothing for the body and mind.”

#2 Practise being present in nature

“When engaging in activities like hiking, stand-up paddle boarding, or nature bathing, make a conscious effort to immerse yourself fully in the experience,” positive psychology practitioner, personal trainer and Red Paddle Co ambassador Kylianne Farrell says.

“By practising mindful awareness during these activities, you can deepen your connection with nature, alleviate stress, and cultivate a sense of tranquillity and inner peace.”

#3 Nurture meaningful relationships

“Investing in meaningful relationships profoundly impacts your mindset by providing emotional support, validation and a sense of belonging,” Kylianne says.

“Strong social connections also foster feelings of security, acceptance and self-worth, reducing feelings of loneliness, anxiety and depression.”

#4 Prioritise sleep

Kylianne says prioritising quality sleep significantly influences your mindset by enhancing cognitive functions such as concentration, memory and decision-making.

“By ensuring you’re well rested, you’re also better equipped to approach challenges with clarity, resilience and a positive attitude,” she adds.

#5 Write it out

Caitlin says freewriting – where you write down your thoughts without worrying about form, style or grammar – is simple, accessible and powerful.

“It clarifies our thinking, supports problem-solving, captures and refines bright ideas, and harnesses creativity,” she explains.

“Spending a few minutes freewriting each morning can also dissolve feelings of overwhelm, and sweep away mental busyness that distracts us from what really matters.”

Caitlin suggests trying freewriting every day for a week and observing what happens.

“Simply set a timer or commit to a specific number of pages – three is a good place to start – and make sure you do it the old-fashioned way, as the benefits of writing by hand are many,” she says.