As the new year begins, it’s not always easy to get back into the swing of things, especially after celebrating the holidays and indulging in some much needed time off. But don't worry, we've got you covered with tips on how to start the new year with a clear mind and a happy heart!

Plan Out How You Will Spend Your Time

The start of a new year is the ideal time to use a brand new calendar or put that organizer you just bought to use. Scheduling your days in your planner or online calendar can help you to organize your time and clear your mind. By sorting out your tasks and projects in a more visible way, they are no longer just taking up space in your head.

Be specific on how you will plan out your time. This includes when you’ll exercise, meditate, garden, or work on your passion project. By also scheduling when you will complete each task, you can feel more at easte and confident that it can all get done. When your schedule is more tangible, it will feel more doable. It’s far easier to stay organized and create a better balance in your life when you plan out how you’ll be spending your time. 

Start a New Hobby

There are numerous benefits to starting a new hobby, not just using it as a time to clear your mind! Even though you may already have a hobby you enjoy, consider challenging yourself by taking on a new one or being more intentional on how you schedule your time for your current hobby before this year ends. Taking time out of your day to do something you enjoy or want to get better at helps you to be more present, unwind, and decompress from a stressful day.

As a result, being present can help to create added peace of mind. Consider saving an hour out of the week to read for leisure, go on that hike, or sign up for that new boxing class you’ve been wanting to try. Taking on a new hobby encourages you to take a break for yourself and to do something you love. When your mind is clear and calm, you’re able to accomplish more. 

Get More Sleep

Making rest and sleep a priority is essential to starting the new year off right. Experts recommend getting 7-8 hours of sleep per night to allow your body time to recuperate. If you noticed this past year that you did not get enough sleep or simply were lacking in quality ZZZs, this is your gentle reminder to make it a priority.

Refreshing your headspace can be as simple as getting more sleep. If you’re having a hectic day, consider even a quick nap to let your brain, mind, and body relax. Another thing to consider for quality sleep is a new mattress, pillows, or bedding. Upgrading where you rest each night can help contribute to better relaxation and deeper sleep, allowing yourself to center yourself for what’s ahead.

Eat In Connection With Your Body

I’m sure that you’ve heard the saying, “You are what you eat.” Have you ever noticed that you may feel a little groggy (or maybe even have an upset stomach) after eating something greasy? Do you feel fatigued or find that you lack motivation? When you have a more balanced diet, you will feel more balanced.

Eating more fruits, vegetables, nuts, and balancing your protein consumption may also have an effect on clearing your mind. While you might not notice it at first, your health is inexplicably connected to your overall well-being. Your mental health can affect how you feel physically and, in reverse, not feeling physically well can affect you mentally. So, eating foods intuitively and in connection with your body allows you to easily manage stress levels and feel better overall.   Plus, listening to your body is a habit to continue all year long!

Meditate  

Meditation is known to reap numerous health benefits, such as reducing stress and increasing concentration. Choosing to try different forms of meditation can help you to free your mind daily, especially as you enter into the new year. In the beginning, learning how to meditate may seem daunting or even uncomfortable, but it’s okay to start little by little. Give yourself grace as you try something new.

For example, start a meditation practice for just five minutes every morning, then increase it to 10 minutes, and so forth. You can even consider using applications—such as Insight Timer and Headspace—to help you practice. Meditation can help you feel more refreshed, make your mind feel less busy, and can lead to more peaceful well-being.

Talk It Out

Sometimes talking out your thoughts and frustrations can be exactly what you need to clear your mind. Confiding in someone you trust and venting to them can be very helpful. Release and let out what’s been heavy on your mind this past year and acknowledge any residual conflict that you may feel yourself bringing into the new. Licensed Clinical Social Worker, Steve Carleton, shares, “Let go of toxic relationships or habits that bring negativity into your life—they may be difficult, but letting go can create more mental clarity and peace.”

If there’s a tough conversation that you’ve been feeling fearful to have, right now could be an excellent time to talk it out with that person to reset your mind, especially if you’ve been carrying that weight with you for a long time. Talking out your thoughts, frustrations, doubts, or about what has been (and is currently) going on in your life to someone you feel comfortable with (or a therapist) will be a good way to start the new year with a clean slate. Practicing healthy communication is just one effective way to reset for the year ahead.

Clean Your Home

“Does it spark joy?” This question was made famous by Marie Kondo in her popular Netflix series, Tidying Up. Clearing out your physical space can also help you clear out your mental space, further putting it at ease. Even just taking the time to clean and declutter your home can make you feel instantly better, even if it feels like a chore to begin.

If you don’t have the time for a complete cleaning overhaul, start with one area at a time. Begin by cleaning the areas that you frequent the most—your office desk, kitchen, or the garage—and then move on to the next space.

Another great quote from the show is, “The space in which we live should be for the person we are becoming now, not for the person we were in the past.” So, clean and declutter your home and open your whole self up to this new year!

Rearrange Furniture

This may go hand-in-hand with cleaning, but rearranging the furniture in your home is another way to start fresh. Giving your house a refresh can be helpful to your well-being, especially if you work from home or you find that you are spending more time there than usual. If space permits, you can rearrange your bedroom, home office, or your living room.

Your environment has an impact on your mood, so if there’s a way to make it lighter and feel better, why not do it now? Consider applying feng shui, if that’s your thing, too!

Digital Detox

With an influx of news and information at our fingertips, a digital detox may seem more important than ever, yet may be one of the most difficult to implement. Taking a step away from social media—or any type of screen time—can be just what your mind needs. If you’re not sure where to begin, there are many simple ways to start.

You can delete an app temporarily (or forever), set time limits on your phone before bed, or make it a habit to not pick up your phone first thing in the morning. If you’re not ready to fully commit, try it out for a month and see how you feel. You might realize that you don’t even miss it.

Write in Your Journal

Pull out your journal and start decluttering your thoughts by putting them onto paper. When you feel as though your mind is cluttered and heavy, writing in your journal can help you to empty it out. Experts share that journaling allows you to not only think more clearly, but it can make your thoughts more feel more approachable, too.

Therefore, removing intrusive thoughts from your mind and placing them onto paper helps you feel more at ease. Consider writing in your journal, reflecting on this past year as you close it out and what you hope that a new year may hold. Or, leave the negative behind and toss the paper—or press delete—when you’re finished. The perfect clean slate for what’s to come!

Go Outside and Exercise

Take a break and exercise outside. Being outdoors and feeling the fresh air on your skin and breathing it into your lungs can be invigorating. Try getting outside your home or office to work out. Exercise doesn’t have to be strenuous to be effective; simply moving your body can help relieve any stress. Doing it outdoors just adds an extra kick.

An outdoor workout does not need to be for a long time or difficult. Instead, some examples to incorporate can be a brisk walk, doing yoga outdoors in your backyard, or even a workout video that you found on YouTube. (Try visiting our Swift Wellness channel for ideas!) Exercising outdoors can be the exact break you need in your day.

Let Go of What Does Not Serve You

Leave it here. Lopane-Capella explains, “Think of yourself like a computer, running all day long, so many tabs open, so many thoughts. It can become hectic, chaotic even. Give yourself the space this new year to reset. Think of what you need to release and what needs to be cleared out and take those steps and ideas into the new year. The new You.”

You may have experienced a lot of growth this year, but it wasn’t always an easy process. You may have had to make a tough decision, gone through a breakup, or may have had a personal loss. Either way, that experience shaped you and makes you more…you.

Be intentional about letting go of what does not serve you. Pay attention to what does not make you feel good or prevents you from having peace of mind. Instead, make room for more opportunities for joy in the new year.

 Again, these tips are here to help you start the new year with a clearer mind and a happier heart. Hopefully, each (or any!) of them can help you stay on track with any of your personal goals. Even though the new year is just beginning, there will still be some stressful days. When that happens, utilize these tips to help you feel more grounded and approach the situation from a new direction.

Or, if you need a refresh, consider any of these options to get back to that clean slate again. As much as we are reflecting on the past and thinking about the future, it’s important to remember where we are right now. Be present. Freeing your mind can help you to get to that mindset quickly and smoothly. So, think of these as easy self-care tips as you enter the new year holding space for yourself, but also whenever you want to reset and be more present.