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New year, new goals

Updated: Jan 5, 2023

Every year we set a new year's resolution. Along the way we lose motivation and interest as we struggle to see it through. and by February a staggering 80% are abandoned. So how can you set and achieve goals?

Liberate your energy. Achieve your goals.

Having a goal is important, however, when setting this, make sure your goals are achievable. When you set a goal you trigger a powerful nero-hormone in the brain called dopamine. Dopamine helps control the brains reward and pleasure centers and regulates emotional responses. Dopamine levels are high as you set out to accomplish your goals, however, they eventually drop, therefore having a structured plan in place will help keep you motivated to smash your goals.

To achieve your goals, you need to create smart goals. Write down your goals, this helps you

to stay motivated, allowing you to refer back and see how far you've come. Set a time frame, how long and when do you want to achieve this by? Having a time written as a diary appointment will help you stay accountable. Always check-in with yourself and evaluate your goals from time to time, this could be monthly, quarterly or yearly.

Creating healthy habits

It's no secret, creating healthy habits contributes to better mental health and wellbeing. Research shows that around half of our daily actions are driven by repetition. When we set routine or pattern that we follow every day, it helps us feel more settled and stable. Rituals and routines are a wonderful way to build a sense of consistency and predictability in your life.

There are so many elements that contribute to creating healthier habits. Regular sleep and exercise, a healthy diet, and mindfulness. These are just a few practices that, if done regularly, can improve your work, relationships, and mental health.

Habits vs Routines

Habits are created by making long term changes that involves building new routines. You may find new routines uncomfortable at first, as you have to make a conscious effort to repeat.

Coach Clare shares a simple, yet powerful mindfulness practice for morning or evening to kick start your new routine:

Did you know we take around 22,000 breaths a day. Breathwork is such a powerful tool which we should all use more often.

5 minutes of breathwork really allows you to become centred & more grounded in the space you are in. Our breath can be our biggest teacher showing us how we are feeling as our breath aligns with our emotional & physical wellbeing.

This breath technique I'm sharing is alternative nostril breathing. It's helps calm the nervous system & invites a sense of calm into the body.


  • Place you right thumb on the soft part of the right nostril

  • In hale through the left for 5

  • Hold for 6

  • Exhale though the right for 8


  • Inhale through right for 5

  • Hold for 6

  • Exhale through the left for 8

Repeat for 5 minutes.

"It's a game changer, I promise"

Tips on staying motivated

One of our key tips for staying motivated is support. Surrounding yourself with positive people is going to have a huge impact on achieving your goals. Positive friends and family enhance your positive self-talk, and we are here to support you all the way.

It can be so easy to put pressure on ourselves to achieve so much, the main thing is to be happy and healthy.


Reach to us if you need an extra push, or any advice and support

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