A Year of Investment

January 2024
We tend to think of the new year as a time to create resolutions and goals for the entire year.  Although a lovely intention, oftentimes, those resolutions are connected to the “shoulds” of life; “I should lose ten pounds”, "I should read more” or “I shouldn't eat desserts”.  However, like most things, our mindset is a huge puzzle piece in regards to outcomes.  
Let’s think about that more, how often have you started something new and the second you don’t do that thing you are flooded with self-criticism or shame and eventually give up? The pressure creates a negative experience and is therefore demotivating. Now, what if you were to begin to  look at the changes you want to make in life as an investment in yourself?    Can you notice how the intention of self-investment makes a change in your mindset and therefore the feeling shifts and your motivation for growth can change with it.  It comes from a place of care and love rather than force and judgment. Another reason investing in ourselves can create a gentler approach to change is that it allows us  to have a broader view of the choices we make.  Instead of focusing on the misstep, we can see that overall we are making positive choices for our wellbeing.  
Like SMART goals, investing in ourselves should be manageable and realistic.  A few great areas we can start to invest in our holistic health are nutrition, sleep, movement, creativity and connection. Below, you will find a few examples of self-investment that can improve your wellbeing. 

• Nutrition wise, investing in small consistent changes to your diet creates space for a balance which reduces all or nothing thinking. Maybe we cut out eating after dinner or allow ourselves to have cheat meals without guilt. 
  
• When thinking of sleep, investing in a bedtime routine can create ease when meeting your sleep goals.  Maybe that means you add a sound or a scent to your bedroom.  We can also invest in reducing the amount of stimulation we absorb before bed; dim your overhead lights and reduce before bed screen time.
  
• Movement tends to be an area in which we are also extremely hard on ourselves.  If we shift our mindset to investing in our physical health due to care for our physical being rather than losing five pounds, we once again change the pressure to work out. 
  
• Creativity wise, how can you start to use your right brain more frequently? Maybe you start to photograph glimmers, create a new meal, play with legos, draw, color or paint? 
  
• Lastly, when thinking of connection, is it possible to add a monthly social gathering that fosters time away from your busy schedule?  We can also connect through meditating and/or a mindfulness practice. 

A barrier to consider when investing in ourselves  is time.  How can we possibly add another thing to our mental load?  A way to hurdle that barrier is to incorporate certain investments into the things you already do.  No time to meditate?  Try going for a mindful walk during your lunch break or listen to a meditation while you are in the shower or cooking. No way you can spend an hour painting?  Instead of scrolling on your phone before bed, spend ten minutes coloring. Although it may not look the way we want it to, those small investments can make a big difference. Other areas to add some changes include your morning routine and while commuting. 

Overall, I invite you to try and see yourself as a human who deserves to be taken care of or invested in. By making that small shift in your mindset you can reduce the chances of all or nothing thinking and giving up on the goal completely due to the shame felt when meeting that goal doesn't look exactly the way you think it should.
Until next time,
Sofia Neves-Gilcher, MA, LPC 
Be Well Psychotherapy, LLC