Set Micro Resolutions for 2022 Success

Set your sights on small habits

to make GREAT changes!

This year, when it comes to your new year's resolutions, think small before you think big. Often New Year's Resolutions are large lofty goals with no plan or system in place. “I want to get healthier, eat cleaner, or exercise more.” Are all great intentions, but often nothing changes until the pain of staying the same is greater than the pain of change. I want to help you make make positive changes without pain!  

I encourage you to set what I am calling a “micro resolution.” This is one small action you can do every day or every week. One small thing that when added up over weeks, months, years, and decades will provide big changes. Focus on small actions you can do consistently! 

I encourage you to pull from one of the following 5 categories. When setting your micro resolutions, try to frame them in the positive. For example, “drink only herbal tea after noon.” Rather than, “Don’t drink coffee after noon.” It’s always good to have an action to do, rather than an action to avoid.

Nutrition

Micro Resolution Examples: Eat one big ass salad a day, eat 20-40 grams of protein every morning, eat veggies at 75% of your meals, eat 1 g of protein/lb of ideal body weight, start each day with 8 oz of water, eat 1 piece of fruit before you eat dessert.

Sleep

Micro Resolution Examples: 1 hour before bed eliminate screens, drink only non caffeinated beverages 7 hrs before bedtime, start your nighttime routine 30 minutes earlier than normal, use a sleep tracker device such as Whoop, Oura, or Garmin.

Mindset

Micro Resolution Examples:

Journal 5 minutes/day.

Read 5 pages every day.

Write down 3 appreciations each morning. 

Meditate 2 minutes every day.

Relationships

Micro Resolution Examples: Write one letter per week, call one friend or family member per day, go on 1 date per week with your loved one.

Fitness

Micro Resolution Examples: Move your body for 30 min every day, walk 8,000-10,000 steps per day, strength train 2 hrs per week, ride your bike, run, or ski once per week.

How to set your micro resolution for 2022:

  1. Look over the 5 categories and decide on one that speaks to you the most.

  2. Read my examples and either pick one micro resolution that I’ve presented or make your own. WRITE IT DOWN and/or email it to me!

  3. Do it for January. If you miss a day, don’t stress, just start again the next day.

  4. At the end of the month check in with yourself and ask these 3 questions:

    • Did you complete your micro resolution most days of the month (or the intended amount)?

    • Did you find it beneficial?

    • Can you see yourself performing the micro resolution for the majority of your life? If yes, continue. If no, select a different micro resolution and start the process over :)

    I’d love to hear where you decide to focus. My 2022 micro resolution is to read 5 pages every day. Small, positive habits performed repeatedly over time add up to make big changes. Focus on one small habit you can do consistently for the rest of your life. Write it down, schedule it into your calendar, and share it, I’d love to hear! 

MindsetRebekah RottenbergMindsetComment