Start the New Year Off Right — Chart Your Course & Follow Your Compass

Starting a new year has great symbolic meaning for us. It’s a fresh start that usually energizes us. But if  the problems of the previous year are dragging on, you’re still sailing on troubled waters. Changing your calendar won’t ensure you start the new year off right. 

How do we start the new year off right, with enthusiasm and renewed energy?

If you’ve had a fairly good year, you can take stock of your year and make sense of your losses and victories. Look for what worked and what didn’t. See what you predicted and what you got. However, this process needs to be very different when you’ve experienced major life shifts or traumatic events.

Times like that leave you feeling  confused, disoriented, lonely and exhausted. It’s like you’re sailing on already turbulent seas that change quickly into huge waves that plunge into depression or swell to peaks of anxiety, pushing you to places you never imagined going.

How to Start The New Year Off Right

In order to start a new year with the right frame of mind, the first step is to fully acknowledge the impact the previous year had on you on these four levels:

Emotional — sadness, anger, frustration, depression anxiety, confusion, loneliness due to isolation or canceled plans.
Physical — increase pain due to over-extension or immobility, perhaps even touch starvation.
Mental — anxiety, rumination, negative thinking, traumatic stress symptoms.
Spiritual — soul exhaustion, lack of motivation, questioning meaning and purpose of life.

As John Mayer said,

“Someday, everything will make perfect sense. So for now, laugh at the confusion, smile through the tears, be strong and keep reminding your self that everything happens for a reason.” 

Next step:  create  a ritual for leaving the pain and stress behind you. It’s a way of closing the door and saying this is behind us. For some people this can be an ephemeral ritual like burning items that holds painful emotions. For other people their rituals can have a more actionable nature — like changing the way you purchase/consume goods. We all have routines that we can change into rituals by performing them more mindfully.

Third Step: After acknowledging the effects the previous year has had on you, examine what you’ve learned. Then use the lesson and let go of the stuff you don’t need so it becomes a very intentional process. It reminds me of what Pele said, “Success isn’t determined by how many times you win, but by how you play the week after you lose.”

I also appreciate this concept by Tara Brach — she uses this acronym RAIN as an easy-to-remember tool for practicing mindfulness and compassion…

“Recognize what is happening;

Allow the experience to be there, just as it is;

Investigate with interest and care (I would add without judgment);

Nurture with self-compassion.”

We can’t go back and we don’t stand still. Normally we move forward at a comfortable pace. If your year has been like a tsunami that has thrust you out of your comfort zone, the best thing to do is just hang on until things calm down. Don’t feel pressured by the changing of the calendar, if you’re not ready to deal with it.

During any period of calm, it’s important that we recalibrate our course and get back on track. That’s where mindfulness and being intentional keeps us on course to our chosen destination. Intentional and purposeful action sets the stage for better things to come. 

Although we may be sailing in uncharted waters, we have not lost our ability to chart our course through them. An intentional approach supports us as we grow from these crises. Our compass is our purpose, which keeps us centered as we adjust to our circumstances, remaining true to our values, ethics and life’s mission.

When we’ve been shaken out of our status quo, we can use this to propel ourselves forward, rather than settling back into a place of comfort.

 “Dream Big, Start Small” Here’s the one thing you can do today.

Take a moment to pause, breathe, and reflect. Set a timer for 10 minutes so you’re not watching the clock. This exercise will guide you to take stock of the closing year with mindfulness and intention.

Ground Yourself: Close your eyes and take three slow, deep breaths. Feel the support of the chair beneath you and how your feet connect with the floor. This helps you stay present.

Scan Your Year: Visualize the past year as if you’re watching a movie. Let the scenes play out in your mind, focusing on key moments that stand out. Don’t force it—just notice what naturally comes up. Observe these moments as an impartial witness, free of judgment.

Check In with Your Body: Notice any sensations that arise as you review the year—tightness, warmth, heaviness, or tingling. Where do you feel it? What emotions are connected to these sensations? Breathe into those areas with kindness and curiosity, not trying to change them but simply allowing them to be there.

Acknowledge the Four Levels: 

Emotionally: What feelings have been most present this year? Sadness, joy, anxiety, relief? Which emotions would you like to carry forward?

Physically: How has your body felt this year? Were there periods of vitality or exhaustion? How can you support your body in the coming year?

Mentally: What thoughts or mental patterns have you noticed? Did you experience moments of clarity or confusion? How can you cultivate more mental clarity?

Spiritually: How has your sense of purpose or meaning shifted? What experiences deepened or challenged your spiritual well-being?

Anchor the Lessons: What’s one key lesson I’m taking from this year? How will it guide me moving forward? Write it down if it helps to solidify it in your mind. 

Let Go of the Excess: Just as sailors toss excess weight overboard to stay afloat, ask yourself, “What can I release from this year that no longer serves me?” Picture yourself letting it go—perhaps it’s a belief, a habit, or a lingering emotion. Watch it dissolve or drift away, leaving space for something new.

Close with Intention: Place one hand on your heart and one on your belly. Take a deep breath and say to yourself, “I honor where I’ve been, I embrace where I am, and I welcome where I’m going.” Take a final moment of stillness before gently opening your eyes.

This simple exercise allows you to see the past year with clarity and compassion. By taking stock, you’re better equipped to chart a purposeful course and start the year off right. If you’d like, share your reflections or new rituals on my Facebook page. And be sure to sign up for my Neways News — my loyal readers always get the scoop before anyone else.

Thank you for the photo Tim Graf.