Ear-End Contemplation:Setting Wellness Intentions for the New Year

by | Dec 26, 2023 | Life

Happy New Year! For many, the New Year is the time to celebrate with friends and family, but for others, it is a deep reflection of both the past year and the coming year. Feel the transformative power of the New Year, where you’ll release what no longer serves you and make plans to improve your way of living. 


The New Year is a  time of mixed emotions, where we are bombarded with advertisements telling us how to be fitter, smarter and thinner. Take a deep breath and pause when you are flooded with ads. Bring yourself back into the present moment and remind yourself of these questions:

  1. Where am I?

The past year is filled with memories that remind you of your successes, failures, and celebrations. Give yourself an opportunity to acknowledge your growth and the challenges you overcome. Reflect on your failures and write down what you learned from them and how to build new goals.

  1. What is that I am looking for?

Any chronic stress persisting in your mind may be a signal that everything is not going as you desired. Pause and think about what you feel that you are missing. This will give you a clear picture of how to plan for the coming year. This question will also help you focus on the positive and be grateful for the things you have.


Take time to renew the thoughts in your mind. Write down how you can renew your goals and establish better habits. This will bring about transformation from the inside that will further encourage you to be your authentic self in the world. Here are certain areas you can work on renewing:

  • Improve your physical stamina

A combination of a regular work out, a balanced diet plan and appropriate resting and relaxing time is what is necessary to revitalize your body. Enjoy regular walks, hikes, runs, yoga or gardening amidst the challenging work commitments. Perhaps listening to music in fresh air along with these activities will keep you more engaged and refreshed. However, remember not to skip on getting a good night’s rest. Whatever is keeping you up late at night is often not worth it.

Along with proper physical activity, keep an account of every meal you eat to make sure you are getting all the essential nutrients and vitamins in your diet.

  • Improve your mental capacity

Take up activities or tasks that will broaden your mind. Some of these activities can be keeping up a journal, reading or continuing your education. If you are not reading any good books, ask for recommendations or join a book club. You are equivalent to a man who cannot read. Reading strengthens your mind and promotes relaxation.

  • Improve your emotional capacity

Forgiveness is a powerful tool for widening your emotional capacity. Forgiving is not about forgetting someone’s mistakes but setting your mind and heart free from the emotional baggage of unnecessary thoughts. Indulge in regular social activity with friends and family and learn to listen to them with empathy. Valuing different opinions increases your circle of friends and builds up strong emotional connections.


The New Year is round the corner, and many of us think about making some typical resolutions like losing weight or quitting smoking, but this year Adapting healthy habits is easier to achieve than strict resolutions.

  • Have a bedtime routine


Not having a proper sleep schedule disturbs your circadian rhythm and mental health. Creating a comfortable bedroom ambience and going to bed at the same time every night is essential.

Go for morning walks

Walks are not only a great way to get physical activity, but they are also good for reflecting and spending some time with yourself.

  • Eat a heavy breakfast

Eating unhealthy can often happen if we skip breakfast. This year, try to have a hearty breakfast and eat less during lunch hours, followed by a light dinner around 7 pm. This will enhance your digestion so the body will have to do less work before bedtime

  • Get rid of toxic relationships

It is important to have a “clean out” of people you surround yourself with if they are impacting your life negatively. You must safeguard your time and energy and spend it on those who are genuine and will be lifelong friends. Sit alone and ask yourself this question “Are they really my friends?” If the answer is “NO”, let them go and strive to have healthier friendships in the coming year.

Discover and accept yourself

You start living your life only when you are able to figure out who you are and have self-acceptance. The more you love yourself, the more self-confidence you have. Enjoy yourself, dance on the streets, and go out in the rain. It is your life, so aim to live it fully! 

Be kind and selfless

It is good to spend time with yourself, but investing time in others will make you even happier. Be a helping hand to someone who is in need, be it your neighbor, family member or a stranger on the street. Giving more than receiving is the secret of a happy heart.


Taking time to focus on the end of the year gives you the privilege of being able to prepare for the coming year. It’s important to reflect on our goals, failures, and success, so we can navigate what we learned from them and how we wish to live our lives in the coming year.

Download the JOYSCORE app to learn more healthy tips for the New Year.

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Dr. Bob Singhal

Professor Bhupendra 'Bob' Singhal, has taught creativity by joy and right-brain thinking, is a renowned international architect, won major design competitions, has over 70 awards, publications, and media mentions, and served as President of the American Institute of Architects South Bay. In 2011, in his book Joy in Health and Happiness: Your Optimal Path to Success, Professor Singhal wrote about the transformative power of joy and helped readers learn to enhance their daily experience of it.


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