Make 2023 Your Best Year Yet! 20 tips for the year ahead

Let's start the new year off on the right foot, shall we?

We have compiled 20 tips to consider as you make your New Years resolution goals for this year. But let's be real, there is no reason to wait for the new year to start implementing these tips.

Studies show that less than 20% of people stick with their New Year's resolutions. Reasons vary from setting goals that are too vague or goals that are unrealistic. It is also common to set goals without defining a clear action plan to achieve them. Most people blame their inability to follow through on their goals on a lack of time, resources or motivation.

Our wish for you is that you are one of the rare success stories who follows through on their resolutions.

After reviewing the list below, we recommend taking a few moments to reflect on which tips you are already good at. Give yourself a pat on the back and resolve to continue those positive habits into the year ahead. Now choose 3-5 tips that you would like to implement as part of your journey to a healthier, happier life in 2023.

Once determined, write them down and then outline the specific actions you will take to implement them. For example, perhaps you commit to researching and joining a local yoga class by the end of January, or decide to order three books to read in the coming months, one for each of the first three months of the year.

1. Spend more time in nature

Spending time in nature can be incredibly beneficial for your physical, mental and spiritual health. Exercising in fresh air is a great way to support a better nights sleep. From a stroll through a local park or a day spent swimming in the lake, spending time in nature can provide many benefits, including improved mood, lowered stress and overall feelings of wellbeing. Marveling in the majestic wonder and beauty of nature is also a great opportunity to connect with our spiritual or religious beliefs.

2. Try a new hobby

I have often read that you should have three hobbies, one that allows you to express your creativity, one that helps improves your health and one that makes you money. Bonus points if you can find one that allows you to do all three at the same time.

In the busy world we live in, starting three hobbies this year may not be realistic, but resolving to explore at least one is a sure way to add more joy to the year ahead. What if instead of turning on the TV after dinner, you were more inclined to take that hour or two and spend it learning a new instrument, creating art or starting a side business in an area of interest? There are thousands of hobbies out there. Research and discover what interests you and then right down the steps you will take to incorporate time for it in your routine.

3. Add more fruits & vegetables to your diet

One of the most popular New Year's resolutions that you often hear is to start XYZ diet or lose X number of pounds by this date. What if this year instead, you simply commit to eating healthier? One of the best ways to do this is to identify opportunities to add more fruits and vegetables to your diet.

We recommend you sit down, grab some paper and a pen and write down all of the fruits and vegetables you enjoy. From there, add them to your grocery list and then find ways to incorporate them into your meals.

By skipping salty or sugary snacks at the grocery store, you are much more likely to reach for a piece of fruit and some yogurt or some veggie sticks and dip over a bag of chips or a cookie when you get the urge to snack. The nutritious elements found in fruits and vegetables can do much more for you than support with weight loss. They can also support increased energy, mental cognition and your overall feeling of wellbeing. Additionally, they can reduce your frequency of getting sick or far worse developing an illness.

Implementing this one tip alone could potentially change the longevity of your life and with certainty the quality.

4. Learn to enjoy time alone

For those of us with demanding jobs, families or both, it can be difficult to find time to spend alone. While bonding with others and having meaningful relationships is incredibly important to living a healthy, fulfilling life, taking some time to ourselves can have tremendous benefits to our physical and mental health.

Learning to enjoy our own company and to be alone with our thoughts can be an incredibly beneficial practice. It allows us time to process information and emotions without distraction or judgment and to allow time for strategizing and planning.

A simple resolution for the year ahead could be to plan thirty minutes per day where you tune out all distractions and pick up a book or a pen and a journal and dedicate that time to yourself. A more drastic resolution could be to plan a solo weekend or a trip abroad where you can explore and learn to enjoy the magic of your own company.

5. Make sleep a priority

We all know how important sleep is, so why is it that so many of us do not get enough of it?

There can be a multitude of reasons, perhaps between your job, making meals, taking care of your home and caring for family members or friends, you just don't feel like there are enough hours in the day. But without a proper night sleep, you are likely to lack energy, concentration and emotional intelligence throughout the day. Not getting a full, deep sleep over time can have detrimental impacts to your physical and mental health.

When we are properly rested, it gives us an opportunity to be our "best selves" during the day, often leading to more productivity and a calmer state of mind. Prioritize getting a full night sleep for a month and watch yourself transform into a better version of yourself.

6. Start a gratitude journal

Taking a few moments to grab a journal or notepad and writing down what you are thankful for, can help redirect any negative emotions we are feeling by refocusing our thoughts on the positive. It doesn't have to be complicated or time consuming. Simply grab a pen and a notepad and jot down what you are grateful for that day. Perhaps one of your colleagues helped you with an assignment, allowing you to submit it on time or perhaps one of your investments had a good day in the market.

If you had an awful day, you can revert to the general things in your life you are grateful for. For example, having a safe place to live, certain members of your family or friends that support you or even being grateful to be alive.

This simple, but powerful practice, over time can have a profound impact on our mental health and overall satisfaction in our lives. On days when you feel like giving up, finding a quiet place, grabbing your gratitude journal and reminding yourself of the many blessings in your life can be a great source of inspiration.

7. Learn a new language

Learning a new language can be an incredibly rewarding experience. Not only does it open doors for work or travel opportunities but it can help with improving your memory and other cognitive abilities like multitasking. Keep in mind that learning a new language takes time and practice. Fortunately, there are many free options to help you on this journey (for example give Duolingo a try).

While it may seem daunting or overwhelming at first, when you reach a basic level where you can put a few sentences together and casually converse with someone in your new second (or third or more) language, it will encourage you to keep going and even have fun along the way.

Who knows, maybe your new language will help you land your dream job or provide you the opportunity to work or retire in another country?

8. Drink plenty of water

I am quite confident that this isn't your first time hearing this piece of advice, but there is a reason you hear about it so frequently. It one of the top things you can do to improve your physical, mental and cognitive health. For most of us, it is quite easy to do.

I challenge you to try a week where you skip soft drinks and sugar laden juices and instead replace those drinks with a glass of water. Chances are that you will feel the difference it makes, that quickly, giving you the motivation to make it a lifelong practice.

Take a tumbler or reusable water bottle with you everywhere you go, and actually drink it. For readers with weight loss on their list of goals for the year, increasing your water intake is certain to support you in that goal.

9. Practice yoga

Yoga is my personal go to method for almost immediate stress relief. Like many of the topics on the list, practicing yoga can support with both physical and mental health.

Are you trained in yoga but not practicing? It is time to pull out that mat.

Never tried before? Now is a great time to start.

While some will try to convince you that in order to learn yoga you need to go on a retreat or take formal classes, it doesn't have to be that complicated. There are hundreds of videos available for free on YouTube that are great for beginners. I recommend starting small with a few simple exercises in short intervals and work your way up.

If you do have the time and resources to take a retreat, make this the year you do it. You won't regret it.

10. Try foods from other cultures

While this can vary in difficulty, depending on where you live, trying new foods and incorporating food from other cultures into your diet can be a life enriching experience. Growing up in Toronto, travelling frequently and living in multiple countries (US, China & Panama) has allowed me the opportunity to indulge in many flavors from around the world.

Expanding your pallet by trying new foods can be an incredibly enjoyable experience and depending on the culture and the food items you choose, it can also be a healthy one. This year I challenge you to try more international restaurants, expand your spice rack and if you have the opportunity to travel to another country, make sure you try the local dishes.

11. Learn a new sport

What better way to exercise than to have fun doing it? Options to join clubs or a team in your area will vary depending on where you live and the season, but chances are if you do the research you will find multiple opportunities. It doesn't have to be organized sports either. It could be as simple as putting up a badminton net in your backyard and inviting some friends over or kicking a soccer ball around in your driveway with your kids.

Sports are a great way to move your body, burn stress and in some cases to meet new people. If you're a fan of watching sports on TV, in the year ahead, I challenge you to trade one timeslot you would usually watch a sporting event on TV for a time where you actually play one, weekly (or at least monthly).

12. Give meditation a try

Practicing meditation is rapidly growing in popularity in western culture and there is a good reason for it. It works. Meditating is a fantastic way to destress, declutter our minds and to find peace and insights within ourselves. It can also be a great way to help you fall asleep faster.

There are many ways to practice meditation. Finding a safe, quiet, comfortable place to practice is key. If you are new to meditation, you may wish to try guided meditations first. There are hundreds of free videos available online to help get you started. Check out our collection of ad free meditation music here Tranquilita YouTube Channel.

13. Limit your work hours

For some this comes easily, for others, not so much. Workaholism and burnout are prevalent in Western society. It can be so tempting to pick up those extra overtime hours or to stay late to finish a project, depending on the type of work that you do. We have been hardwired to strive for wealth and to try to climb the corporate ladder.

The hard truth is, that when we spend too much time working and not enough time resting, rejuvenating and doing things that bring us joy, we are on the fast track to burn out. Take it from someone who has experienced it, more than once throughout my career, you do not want to go there.

By limiting our work hours to a reasonable amount and allowing ourselves the time we need for rest, leisure and focusing on our personal lives, we actually set ourselves up for success. By doing so, when we are working, we are much more alert, have more energy and more emotional intelligence, allowing us to be more productive and accomplish more in a shorter amount of time. Having a healthy work/life balance is key to our mental health and fulfillment in life.

14. Make time for self-care

Self-care comes in many forms and can mean different things to different people. For some it could include a trip to the salon or spa, to others it could be as simple as pouring a cup of tea to sip on while reading the next chapter of a book. The key is to determine what self-care means to you and then to prioritize it.

For the majority of us who lead busy lives, sometimes taking a "time out" is exactly what the doctor ordered. Sometimes self-care can come in the form of declining a project, event or outing. The fundamental principal around self-care is learning to recognize that we can't show up as our best selves when we prioritize others needs over our own. In order to care for others, we must first care for ourselves.

15. Read for leisure & learning

Reading can provide numerous benefits, whether it be an opportunity to tune out from the world to engage in an exciting adventure or to learn a new skill or concept. I recommend reading for both reasons.

Leisure reading can be a great way to practice self-care, allowing us the opportunity to disconnect from our to-do list and simply enjoy a good story. My favorite times to read for leisure are at the beach, curled up by a fireplace or in bed to distract and calm my mind before sleep.

Reading with the objective of learning can be just as enjoyable and is an important part of lifelong learning. Whether it be directed at self-improvement or learning a new subject or skill, reading can help expand our mind and our skillset.

16. Learn a new skill

Our modern world is ever changing, as are our aspirations for our lives. Learning a new skill can be an incredibly rewarding experience and depending on the skill, can improve our professional life, our personal life and our mindset.

With so many tools available to learn new skills, it can be difficult to determine where to spend our time and energy. As a first step, I recommend reflecting on your goals for the next 1-5 years and identifying any skill gaps you may have to get you there. From there, do the research on what may be the best option for you to learn that skill.

Learning a new skill doesn't need to entail formal education, it could be as simple as taking an online course, reading a book or spending time with someone who has that skill and can be a mentor.

17. Experiment in the kitchen

Food is such an important part of our lives. After all, we need to eat for our survival. And yet, for many, cooking can feel more like a chore than an enjoyable experience.

There are many ways to add joy to making a meal. Perhaps you partner with someone in your family to make dinner and share in each other's company while doing so or put on some music to listen to while you cook.

Eating the same meals all the time can quickly get boring and eliminate creativity and diversity. Finding new inspiration for meals can come from many sources. There is a multitude of resources online whether it be recipe sites or videos.

One of my favorite things to do on a Sunday is think about something I would like to eat, research a few recipes and come up with a list of essentials. If you have them in your fridge or pantry already, bonus. If you are missing an ingredient, search google for an equivalent and off you go. Alternatively you can add it to your grocery list for the next time or order the missing ingredient(s) for delivery online.

Experimenting with something new can lead to new favorites, and sitting down to enjoy a creative meal is a rewarding experience. Discovering the joy of cooking can transform it from a chore to a passion.

18. Declutter your home

Minimalism is becoming a movement, and I can understand why. Living in clutter, can feel overwhelming. Sometimes less, really is more.

Decluttering your home can create a more comfortable and practical space for you to enjoy. Start small by choosing a room, closet or even a drawer and review each item in it, one by one and evaluate whether it serves you functionally or it brings you joy. If it doesn't do either, it is probably time to find it a new home. Fill bags or boxes with your items and determine what can be sold or if your finances allow, what can be donated to others.

By donating things you no longer need or enjoy, you have the opportunity to help someone else in need and feel good about doing it.

19. Discover new music

Music can be a wonderful way to enrich your life. Music can affect your mood and even your productivity or creativity. Many of us stick to a specific genre of music depending on what we grew up with or learned to enjoy when we were young, but limiting your listening to a specific genre could mean you are missing out on other experiences.

There are dozens of apps available to listen to music on. If you don't use one, simply visiting YouTube can be a quick, easy, free way to access music from all over the world. Simply search for music for the mood you are in or what you are hoping to achieve (ex. concentration, relaxation, stress relief etc.).

Adding music at mealtime can transform your dining experience and adding music while cooking, in the shower, or cleaning the house can make a routine task enjoyable. Bonus points if you sing and dance while doing it.

20. Travel somewhere you have never been before

I am in love with a quote from Dalai Lama, "once a year, go someplace you've never been before” and I do my best to practice it. Opportunities to travel over the last few years have been limited, for obvious reasons, but that is changing. Many countries have reopened their borders to tourists and travelling internationally is becoming less stringent.

Travelling is good for the soul for many reasons. Immersing yourself in a new culture can be eye opening and help you see the world in a new light. Trying new foods and exploring new places can be an exciting and fulfilling experience. I personally opt to spend money on experiences over spending money on things.

If cross border travel isn't in the cards for you this year, why not plan a road trip or a weekend getaway close by? A change in scenery can be all it takes sometimes to feel rejuvenated.

Well, there you have it. 20 tips for the year ahead. Please pick your favorites and make a plan to implement them. My best wishes on your journey.

May 2023 be your best year yet!

If you have an idea to add to the list, please leave it in the comments or send us an email. We would love to hear from you!

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