Hot take: As a Physical Therapist, I love the new year fitness and health buzz. I love seeing the gyms busy and listening to clients, friends and family members tell me about their planned fitness and diet changes.  The enthusiasm to live a healthier, fitter life is such a fantastic intention but unfortunately many people barely carry these changes through to the spring season. 

And so I would like to share with you a strategy that I implement every year to help set both myself and my family up for success as we move into a new year. It involves evaluation, planning, execution, and then reflection across 6 domains: financial, mental health, physical health, fitness, family/relationship, self interest. 

At the end of every year, my husband and I evaluate ourselves on these 6 domains. What are we doing well? What would we like to improve? And what are our goals for the upcoming year?

Below I will provide you some prompts to spark consideration and thought in each of these areas. I encourage you to think about each of these domains individually and/or as a family (whichever is appropriate for your situation). And then write down your answers/new year goals and keep them somewhere convenient so that you can reflect back throughout the year.

 Financial

1. Is there anything you need/want to save for? 
2. Do you have any debt that you are trying to pay down?
3. How much money are you investing/how much do you want to invest?
4. Are there any spending habits you wish to change/modify?

Mental health

1. What is your overall stress level? If it is more than you would like, are there things you could eliminate from your place? Are there activities you could participate in that decrease your stress? 
2. Are you sleeping 7-8 hours per night? If not, what changes could you make to incorporate and encourage more sleep opportunity? 
3. What activities are you participating in that bring you happiness? Is there a way you could increase how much time and effort you spend towards these things?
4. How many hours a day are you spending on social medial (check your phone for the exact number!). Does this number surprise you? Do you feel you better spend this time doing something else?
5. Do you have unaddressed thoughts/emotions/feelings/reactions that would benefit from seeking professional mental health care? If so, what is preventing you from seeking that care?

Physical Health

1. How is your energy level? Do you have the energy to do all the things you want and need to do?
2. How is your diet? Are the foods you eat positively contributing to your energy, health, and fitness?
3. Do you have any injuries, aches or pains that you haven't addressed? If so, what is preventing you from seeking care?
4. What is your overall movement? Are you mostly sedentary? Do you move frequently throughout the day? What would you like to change?
5. Do you have any habits that you would like to kick that are negatively impacting your health ie. alcohol, vaping, smoking, energy drinks etc...?
6. Are you doing things now to support your health in the decades to come?

Fitness

1. What were your fitness goals the previous year? And what would you like to focus on for the upcoming year?
2. Are there any new physical activities or movements that you would like to learn? 
3. Does your current fitness routine make you feel good- both mentally and physically? If not, it may be time to re-evaluate what you are doing

Family/relationships

1. How are all the relationships in your life? Are there any that you would like to improve? 
2. If you have a significant other- what are you future goals as a couple? What would you like to achieve together in the upcoming year? 
3. How is your communication with your relationships? Are there people you would like to talk to or see more often? 

Self-interest

1. Are you choosing to participate in activities that make you happy and that you thoroughly enjoy? If not, why? 
2. Is there something you have always wanted to try/do/learn? What is stopping you?

 So grab a piece of paper, sit down with your significant other (if appropriate) and seriously think through some of these questions. Write down your answers. Write down your goals. Hold onto your answers so that you can reflect back on them throughout the year. 

Cheers to making 2025 your healthiest and most fulfilled year to date. 

Yours in health, 

-Jamie (Doc Mraz)