Entering this new year from a place of gratitude and abundance will help me lay a foundation of self-compassion.
My 12 Resolutions for 2022 were picked to nurture, feed and grow my emotions to broaden my life as it grows shorter as I age. These intentions are chunked into tasks.
I will transform my resolutions into intentions which will be used to set and prioritize clear, reachable, ***S.M.A.R.T.E.R. goals and chunked into tasks.
1. I will filter all that I see through a lens of love and kindness.
- Express gratitude at some point every single day.
- I will Shine App check-in to list daily gratitudes.
- I will use Headspace All to meditate daily.
- I will talk over the high points of my day with my wife.
- I will beginning each day with love, grace and gratitude
- I will find balance between “want” and “must”.
2. I will choose kindness.
- My sensitivity will be a super power.
3. I will honor and cherish my body.
- I will focus on doing things with immediate payoffs like improved mood and energy level as my motivation.
- I will be active throughout the day.
- I will do three 10-minute bouts of exercise scattered throughout the day.
- I will keep trying different types of exercise until I find an activity or workout routine that makes me happy.
- I will try high-intensity interval training (HIIT).HIIT is a training style that involves periods of exercising intensely with an elevated heart rate alternated with recovery periods.
- I will use strength training increase my body’s muscle mass to increases my overall metabolic rate.
- I will eat at more protein.
- I will take the stairs.
- I will drink more water.
- I will drink a full glass of water before bed.
- I will drink 3 full glasses of water when I get up in the morning.
- I will get more 7 to 8 hours a sleep every night.
- I will learn how to floss properly.
- I will weigh one a week.
- I will stretch in the morning. And maybe in the evening.
- If I am going less than a mile, I will walk.
- I will think about my posture: and not slouch, or cross my legs.
- I will learn how to breathe deeply: in through the nose, out through the mouth, making the exhale longer than the inhale.
- I may buy a bike and use it. And learn how to fix it, too.
- I will log my meals.
- I will get at least 10,000 steps most days.
4. I will live with absolute aliveness by my own standards.
- I will set aside 10 minutes a day to do something I really enjoy
- I will design my journey every step of the way.
- I will remember that not being “OK” all the time is normal.
- I will set a 30-Day Experiment of getting out of bed at 6 am.
5. I will choose courage.
- I will embrace new opportunities.
- I will develop a willingness to accept and grow through times of difficulty and discomfort.
- I will learn the difference between giving up and starting over in the right direction.
6. I will cultivate relationships.
- I will spend time with kind people who are smart, driven and likeminded.
- I will surround myself with people who reflect the person I want to be.
- My solitude is important, too.
- I will always bring something – wine, flowers – to a dinner/birthday party, even if they say not to.
- I will send a voice note instead of a text; they sound like personal mini podcasts.
- I will know my value and what I have to offer, and never settle for anything less than what I’ve earned.
- I will send postcards from my holidays. I will send them even if I am not on holiday.
- I will be polite to rude strangers – it’s oddly thrilling.
- I will ask questions, and listen to the answers.
- I will text to say thank you and follow up with a handwritten note.
- I will say hello to my neighbors.
- I will call an old friend or relative out of the blue at least twice a month.
- I will politely decline invitations if I don’t want to go.
- I will visit my siblings in 2022, as soon as covid allows.
- If I do leave early, I will have an exit strategy (maybe slip out unseen).
- I will join a community book club.
- I will text someone I saw online recently and reconnect one a week.
- I will eat lunch with a co-work who I don’t know well or with a lonely student.
- I pledge to listen more and talk less.
- I pledge to put my frustration aside and work to understand you.
- I pledge to be more sensitive and less reactive.
- I pledge to act out of respect instead of defensiveness.
7. I will have more art, music and nature in my life.
- I will walk outside most days not matter what the weather.
- I will walk outside barefoot when it is warm enough.
- I will sketch most days.
- I will read August Wilson’s Century Cycle again in 2022.
8. I will walk and be more present.
- I will walks without my phone.
- I will turn off all notifications on my phone except for phone calls (even text messaging).
- I will sleep without my phone in the bedroom.
- I will sleep without listening to music.
- I will try a biphasic sleep schedule.
9. I will cultivate self discipline.
- I will fight and win the battles of today, only.
- Every week, I will search my email for the word “unsubscribe” and then use it on as many as I can.
- I will use small, incremental changes to change everything in the long run.
- I will try taking a cold shower (30 seconds to two minutes) before a hot one. It’s good for my health – both physical and mental.
- I will remove one box of clutter a week.
- I will clear the emotional and physical clutter in my life.
- I will pick one surface a week in my home that I can clear entirely (a bathroom counter, a coffee table, a shelf, or a nightstand) and remove everything from it.
- I will not buy a single nonessential item. Then, I put that $49 into a savings account. The next week , I will do the same thing.
- I will buy secondhand.
- I will buy in person.
- I will track / log every penny I spend.
- I will eliminate one obligation from my life that I do not enjoy or does not further my greatest passions and pursuits.
- I will make a daily 3-Item To-Do List. 3-item to-do list Every morning, I will write down the three most important tasks that I need to complete that day.
- I will not overthink “exercise daily.”
10. I will be like water.
This simply means I will be flexible in both mind and body. It’s about not being rigid and stubborn about my beliefs, practices, understanding, and instead, about being open-minded and able to change and adapt to the circumstances I am put into.
11. I will never stop learning.
- I will join my local library – and use it.
- I will learn the basics of repairing my clothes.
- I will take a Civil Rights class at Rivers.
- I will learn to use the woodworking equipment at Rivers.
- I will learn figure drawing.
- I will play with film cameras and processing.
- I will learn to code.
12. I will embrace my mistakes.
- I will consider action-taking as a path to learning.
- I will experiment.
***Specific ~ (simple, sensible, significant). What? Why? Who? Where? Which? Write the goal down and be as detailed as possible.
Measurable ~ (meaningful, motivating). How much? How many? How will I know when it is accomplished? Write about how you’ll measure your success toward this goal.
Achievable ~ (agreed, attainable). How can I accomplish this goal? How realistic is the goal, based on other constraints, such as financial factors? Look at your goal. Is it challenging enough to spark my interest?
Relevant ~ (reasonable, realistic and resourced, results-based). Is it worthwhile? Is this the right time? Does this match my other efforts/needs? Am I the right person to reach this goal?
Time bound ~ (time-based, time limited, time/cost limited, timely, time-sensitive). When? What can I do six months from now? What can I do six weeks from now? What can I do today? Identify ways that you can reward yourself when you make progress.
Evaluated ~ Schedule time once a week to analyze your progress and accomplishments. Look at what has and hasn’t worked, and make adjustments along the way. Break large, complex goals down into smaller sub-goals. This will stop you feeling overwhelmed, and it will make it easier to stay motivated.
Reviewed ~ Measure progress by breaking difficult or large goals down into smaller chunks, and seek feedback when you reach each milestone.