The greatest problem with New Year’s Resolutions is that people seem to take their time to craft them and write them out, only to forget to check back with themselves a few months down the line. That’s why these “Goals” are so much more sustainable and attainable. Keep working on them all the time, and not just throughout January.
Karen Berrios Inner Healing - is't ok to take collagen if you had breast cancer

New Year Goals for 2023

Every New Year, we’re overwhelmed with “New Year’s Resolutions” and “New Year, New Me” ideas, forcing us to think of January 1st as a sort of clean slate. And even though it’s always a good thing to take a step back and see how we can improve in all areas, the start date should have no actual meaning. It’s all about intention. 

So, whether you do this on January 1st of every year or any other date down the line, here are some goals you can set for yourself. They aren’t final though; they are goals that should be set for life, as you’ll never be able to achieve them fully. The idea behind these “New Year Goals” is to keep achieving them time and time again. 

Slow Down

Maybe the most important goal you can ever strive for is to slow down. We live in such a fast-paced environment, constantly on the go, rushing everywhere, juggling a million things at once, never really stopping for a second. This results in crashing the moment our head hits the pillow, impairing our sleep and leaving us in a constant frantic state of “Will I manage to get everything done on time?”.

So this year, make it your mission to slow down. Don’t jump into your January tasks and instead, walk to them. Take slow moments in your day to allow your body to catch up with your mind instead of always being one step ahead. 

How slowing down will look for you depends on a variety of things, but do your absolute best given your circumstances and what you’re dealing with. Not every day will be the same, and sometimes you might feel like slowing down isn’t an option for you, so take it one moment at a time, and slowly but surely, you’ll figure it out. 

Listen to Your Body

Another important goal to set in the New Year is to finally stop listening to whatever anyone around you is saying you should do and start listening to your own body instead. Human bodies are complex in their function, but they’re also pretty simple when you think about it. 

We all need food and water to survive, and based on the nutrients we’re able to break down, we build and repair our cells. Deep down, our bodies know what they need at any given moment, and I can assure you that binging on fast food and excess sugars will never be their preferred option. That’s your mind and stress levels clouding your emotions and telling you they need to be taken care of. 

Have you ever noticed how once you’re on vacation, you tend to crave less and less junk food and turn to more nutritious and nourishing meals instead? That’s because when the stress levels are down, you’re finally able to tap into the intuitive aspect of your being and allow yourself to tune inwards and figure out what your body really needs to perform all of its functions optimally. 

Your body needs all the amino acids and healthy fats, fiber and natural sugars, vitamins and minerals, antioxidants, and other plant compounds to support its functions, so make it your goal to tune inwards and listen to what your body is actually telling you. 

The same goes for movement. Your body doesn’t want to be in a constant seated mode. From commuting to work to sitting in front of the TV and scrolling endlessly on all of the available streaming platforms, we spend so much time sitting down that it’s actually incredibly detrimental to our health. Carve out the time in your week to move your body, both intentionally and unintentionally. 

Schedule classes or gym time, go for walks, take some of your meetings on the go, meet up with friends for coffee and instead of sitting down, make a loop around the park, and dedicate your weekends to spending as much time outdoors as possible. Break the loop of relaxing equating to lying down and watching TV – there are so many better ways to spend your off-hours. 

Invest in Self-Care

And by investing, I mean investing time. Time is our most precious currency, and it’s something we can never get back. Invest some time out of a busy day or week to focus on yourself and do the things that scream “self-care.” 

What self-care means to you might be different from the conventional soaking-it-up-in-a-bathtub scenarios, and that’s completely ok. You might feel the most relaxed when you’re diving into a new and complex recipe or getting immersed in the characters from a captivating book. Whatever tool helps you unwind and relax, use it. And use it selfishly. If you’re not happy and relaxed, it’s almost impossible for anyone around you to be as well. 

Do Things That Bring You Joy

Once again, the list of things that makes you happy might look completely different than for anyone else you might know, and that’s completely ok. We are all different people and need different things, physically, emotionally, and spiritually. 


Look into yourself and find the things that bring you joy. And then go do them! Make it your mission to really make them a part of your regular daily life and notice how good you’ll feel once they’re on your “schedule.” 

Focus on the Positive

All of the goals on this list are somewhat equally important, and even though they can stand on their own and you can focus on one at a time, they work best when they’re touched on together. Focusing on the positive is maybe the one that encompasses them all and helps you gain new perspectives, even when tuning into yourself or figuring out how to take care of yourself is hard to do. 

Life is full of ups and downs, and they exist to balance each other out. Yin and yang, black and white, light and dark – everything has its counterpart. It’s the negatives that make us appreciate the positives, and even though you cannot really influence certain situations and prevent a negative outcome, you can focus on your reaction and find the positive in every situation, no matter how gloomy it may seem. 

By doing this exercise every single time something happens, you’ll be able to shift your perspective and start lowering your stress response which will ultimately help improve your overall health and well-being. 

How to Stay on Top of Your Goals:

These goals are big, but they are completely personalized to you and your life. So, don’t put pressure on yourself by setting a deadline by which you need to reach progress. Here are a few helpful points about how to stay on track and work on achieving your goals time and time again, in whatever capacity:

  1. If you’re struggling with how big your goals are, divide them into smaller steps and make them more specific and measurable. For example, instead of setting a goal to “exercise more,” or “eat healthier,” try setting a goal to “exercise for 30 minutes at least three times a week,” or “eat three servings of fruit and vegetables per day.” Even the simplest step counts long-term.
  2. Make your goals attainable in this New Year, but bump up the challenge to a comfortable level. It’s important to stretch yourself as that’s the best way to grow, but make sure you’re not making your goals too difficult for yourself or you may become discouraged.
  3. Set both short-term and long-term goals. Not every goal will have the same objective or require the same time and energy investment. This practice can help you make progress in the short term, while also working towards larger objectives.
  4. Write your goals down and review them regularly. Whether you’re old-school and grab a pen and paper or like to type everything in a digital format, writing things down can help you be more accountable, stay focused and boost your motivation.
  5. Don’t fear setbacks. This New Year They are a part of life. Nothing is linear, and neither is achieving your goals. All of these goals are meant to help improve your life, and that’s why they stretch way further than January. 
  6. Celebrate your achievements this New Year, no matter how small. Pat yourself on the back as often as you can, it’s one of the most amazing things you can do for yourself. Showing up for yourself and acknowledging that even the smallest step forward is still a step in the right direction can help you stay motivated and help you continue making progress toward your goals.

Final Thoughts

The greatest problem with New Year’s Resolutions is that people seem to take their time to craft them and write them out, only to forget to check back with themselves a few months down the line. That’s why these “Goals” are so much more sustainable and attainable. Keep working on them all the time, and not just throughout January.

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Karen Berrios Inner Healing - is't ok to take collagen if you had breast cancer

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I'm Karen!

I have found my cancer journey to be a positive and profound transformational experience. I’m inspired to share my healing journey here, and trust you’ll find hope, encouragement and purpose as you discover the healing power that lies within you.

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