I’m going to urge you to resist the typical January themes of “new year, new you!” or “start the year strong.” Because you’re great as you are, and you’re pretty damn strong (you survived 2024, after all). And if you need a goal setting guide, Layla Shaikley wrote a superb one. My theme for this month is ease. Rather than attempting new habits or setting immediate, lofty goals, I’m focused on maintaining the habits I’ve established this year, with imperfect consistency. In an effort to help others do the same, I’ll be hosting a daily accountability check-in for paid subscribers. I’m extending the 50% discount for annual subscribers through the month - if this is something you find valuable, I’d be grateful for your upgrade! Note - most of the meditations and workouts I link to are on the Peloton app. Here’s a 60 day free pass, if you’d like to try the app out for yourself. MindfulnessI’ve been practicing unguided meditations over the past couple of weeks, and I want to continue them this month. But there are some days when I need to be guided, and I’ll be revisiting these favorites: A manifestation practice I did 6 years ago was to write the 3 things I was manifesting at the top of each planner page, before I wrote down anything else. A few days ago, I scribbled down some bullet points of what I wanted to manifest, and highlighted a few and wrote them out as “I am” statements, as if they’ve already happened. I plan to start every morning pages with these statements, and have copied them into my Notes app to review when I need a reminder of what I’m working towards. I also want to continue this general pattern for journaling:
After I finish journaling, I add the tasks of the day to my planner and adjust the various work blocks on my calendar app. These are the journals I use (use HITHA25 to get 25% off), and this is my daily planner. WorkoutsI am very excited to get back to my usual workout routine. My goal is to lift 3 times a week, cardio 3 times a week (1 HIIT session, 2 endurance cardio session), and practice yoga once a week. I’m adding a core session to each workout this month. Strength stack (plus warm up + stretch): I’ll be alternating between these core workouts: I’ll be updating this section daily, sharing my progressive overload plan as I complete each workout. MealsI continue to log all of my meals in MyFitnessPal (the free one - no need for the paid subscription) with the same macro goals of protein (100 g) and fiber (25 g) daily. I’ve wrapped up my health coaching with BBR (highly recommend, if you need some support to establish a routine!), but my husband and I share our logs with each other to help with accountability. I’ll also be sharing in the accountability group, for paid subscribers. I’m still a stickler for my usual breakfast, with a small tweak:
I used to spend a few hours on Sunday prepping all our meals for the week. I want to bring back these sessions on Sunday afternoons, with the goal of prepping the following for easy-to-assemble lunches - a grain, a protein, and veggies. I also want to have 2 dinners ready to be cooked, and 2 fully cooked. My husband selects the menu on our Skylight calendar and handles the grocery shopping from this menu (checking what we have on hand and ordering what we need). This is our general dinner schedule: Monday - Indian Here are our go-to recipes (I take out a portion for the kids after seasoning the meal lightly)
Fun ThingsI plan to use the Forest app more aggressively, all day, to stay off my phone and keep my brain off the dopamine roller coaster. Instead of scrolling, this is how I plan to spend my leisure time: Reading
Watching
Listening (more music, fewer podcasts)
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the plan - january 2025
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