It’s time to release the rigid New Year's resolutions and embrace the power of intentions. Eighty percent of traditional resolutions fail but intentional, adaptable goal-setting can create meaningful, sustainable change. In this transformative episode of 1,000 Waking Minutes, Dr. Wendy Bazilian explores a more compassionate, flexible approach to personal growth. Discover how setting dynamic, value-based intentions can revolutionize your mental health, productivity, relationships, and overall well-being. Tune in for scientific insights and practical strategies to help you live with purpose, balance, and joy.

FROM THE EPISODE:

"Intentions are purposeful, dynamic, and forgiving… They remind us that we're works in progress, painting our lives with intention, one vibrant stroke at a time.”

WE DISCUSS:

(2:35) The limitations of traditional resolutions

(8:40) Scientific benefits of setting intentions

(21:06) A Mindful Minute: Evaluating your waking minutes and finding balance through color

(24:35)  The Mindful Minute Interlude

(28:31) Practical strategies for intention-setting  

(40:28) A question to ponder and reflect on 

(41:48) Closing remarks and gratitude to my team and you for joining me on this journey

Here is the link to download the FREE Intentions Canvas handout Wendy mentions in this episode!

https://www.wendybazilian.com/intentions

CONNECT WITH WENDY

Follow me on Instagram: @1000WakingMinutes

Visit my website: wendybazilian.com

Email me at: 1KWM@wendybazilian.com

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Thank you for tuning in to 1,000 Waking Minutes and being part of this journey–together. A huge thank you to our amazing collaborators including our production and marketing teams and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.

Health Disclaimer: The information shared in this podcast is for educational purposes only and should not be considered individual medical or health advice. Always consult with your trusted healthcare provider before making any changes to your diet, exercise, or medical treatment.

REFERENCES

Abhari & Vaghefi. (2022). Screen time and productivity: An extension of goal-setting theory to explain optimum smartphone use. AIS Transactions on Human-Computer Interaction, 14(3), 254–271. https://doi.org/10.17705/1thci.00169  

Fanaroff, et al. (2023). A randomized controlled trial of gamification, financial incentives, or both to increase physical activity among patients with elevated risk for cardiovascular disease: rationale and design of the be active study. American heart journal, 260, 82–89. https://doi.org/10.1016/j.ahj.2023.02.014  

Fanaroff, et al. (2024). Effect of Gamification, Financial Incentives, or Both to Increase Physical Activity Among Patients at High Risk of Cardiovascular Events: The BE ACTIVE Randomized Controlled Trial. Circulation, 149(21), 1639–1649. https://doi.org/10.1161/CIRCULATIONAHA.124.069531 

Gimenez, et al. (2024). Gamification as a Tool for Promoting Physical Exercise and Healthy Eating Habits in Healthcare Worker Women: Effects on Cardiometabolic Health and Physical Fitness at Workplace. American journal of health promotion : AJHP, 38(6), 820–824. https://doi.org/10.1177/08901171241234664 

Jacob, et al. (2022). Goal setting with young people for anxiety and depression: What works for whom in therapeutic relationships? A literature review and insight analysis. BMC Psychology, 10(171). https://doi.org/10.1186/s40359-022-00879-5  

Patel, et al. (2021). Effect of Goal-Setting Approaches Within a Gamification Intervention to Increase Physical Activity Among Economically Disadvantaged Adults at Elevated Risk for Major Adverse Cardiovascular Events: The ENGAGE Randomized Clinical Trial. JAMA cardiology, 6(12), 1387–1396. https://doi.org/10.1001/jamacardio.2021.3176 

Ramírez-Maestre, et al.  (2019). Goal Adjustment and Well-Being: The Role of Optimism in Patients with Chronic Pain. Annals of behavioral medicine : a publication of the Society of Behavioral Medicine, 53(7), 597–607. https://doi.org/10.1093/abm/kay070 

Seligman (2011). Flourish: A visionary new understanding of happiness and well-being. New York: Free Press. 

Think of the year ahead

as a canvas, layered with

the colors of your life,

a life in progress.

Together we'll paint this year

with intentions, adding vibrant strokes

that blend balance, purpose, health

and joy into a unique

work of art.

We experience 1,000 waking minutes

on average every day.

How are you spending yours?

I'm Dr. Wendy Bazilian and

you're listening to 1,000 waking

minutes.

I can't wait to connect

with you here with practical

ways to eat well, move

daily and be healthy, to

optimize every waking minute you

live for a happier, healthier

life.

Thank you for sharing some

of your waking minutes with

me today.

Let's get started.

I'm sayin YES, to better days, Yes, I'm on my way, Yes...It's gonna be okay.

Hello and welcome back to

1,000 Waking Minutes, where we

explore the precious minutes of

each day and how to

live them fully and with

purpose.

I'm Dr. Wendy Bazilian and

as always, I'm here as

your host and also a

fellow human being, a work

in progress myself, and also

professionally to hopefully help guide

you and inspire you to

eat well, move daily and

be healthy as we make

the most of our lives

together.

Today we're looking closer at

life's currency, our 1,000 waking

minutes, how to invest them

wisely and use them for

intentions toward health, connection and

joy.

So first, happy new year!

Today isn't just the start

of another day or even

year.

I like to think of

it as the start or

the first page of a

new chapter, a fresh canvas

in our lives.

And while the pressure to

set resolutions often takes center

stage, I'm here to reframe

that today and that idea,

in fact, to change the

course a bit, if not

fully toss out that idea

to the curb, that idea

of resolutions.

I've always felt a little

uneasy about the word resolution.

It's... as a noun feels

so rigid, like a line

we draw in the sand,

daring ourselves not to cross

it.

Resolution seems so absolute and

setting us up for something

that's final.

Even if we have success

with it, it's so, so

final.

It's like a destination that

we're trying to hold on

to, like the end of

the sentence. Success or failure.

It's right or wrong.

Similarly, the verb resolve feels

declarative, as if to say,

I will, without fail, accomplish

this - or else! The pressure

of it all just feels

so rigid.

And this rigidity can feel

daunting because it doesn't leave

room for life's inevitable messiness.

If you falter, you've failed

and there's little room for

growth or adjustment with that

concept.

In fact, and I bet

this will be no surprise

to you, frankly, did you

it's often said that

nearly 80 percent of New

Year's resolutions fail by the

second week of February?

So we might go in

with resolve, but then we

lose steam.

And by the second week

of February, 80 percent of

us fail.

And psychologists and the media

report that this happens not

because people aren't trying, but

because the resolutions feel too

rigid and unrealistic in a

real world, in a real

life.

And to me, they really

are just so resolute, like

succeed or fail, hence the

word.

On the other hand, and

considering it further, words really

matter and how we choose

and use them really fascinates

me, as you may know

already.

If you use it as

an adjective, like doing something

'with resolve' or 'being resolute',

it feels a little more

flexible.

So it's not that the

word has to go away,

but it can be empowering

that you do something with

resolve, with conviction, with energy.

It's about the attention and

effort and commitment that you

bring without the oppressiveness and

weight of 'all or nothing'.

So being resolute means acting

with focus or doing your

best or committing to what

matters.

And that's where intention comes

in.

Intention is the word that

I much prefer and encourage

you to think about using,

and it feels different.

intentions are dynamic.

And you know I like

things that are dynamic because

health is dynamic and balance

has movement.

So the word intention suggests

movement as well.

It's not about a fixed

point, but more of a

direction.

Intentions are purposeful and optimistic,

and they allow for adaptation

and growth.

Intentions are often rooted in

values as well.

They're about aligning with what

matters most to you rather

than imposing an external standard.

They're more about the why

and the journey than simply

a destination, even as you

set goals toward that end.

And intentions, and importantly, are

forgiving.

Because they're not rigid, intentions

don't set us up for

failure.

They allow for progress.

They allow for missteps.

They allow for readjustment.

They're made to be more

sustainable, and they can be

more compassionate as well.

So intentions are different.

And again, this is not

about the fixed finish line,

but about the direction.

And it's rooted in possibility.

So they're purposeful, dynamic, and

forgiving.

So let's use this to

adapt and grow.

We'll align them with what

truly matters in our lives.

And let intention invite optimism.

That's what they do.

They remind us that we're

works in progress, that we're

painting our lives with intention,

one vibrant stroke at a

time.

So are you convinced yet?

Well, maybe not, or maybe

you've already adopted this, which

is great.

But I'm going to set

the stage throughout today's episode

to leave the rigidity of

resolutions behind and explore the

power of intention, something rooted

in purpose and possibility.

A quote that captures the

spirit of this, I think,

from the great leader and

orator and philosopher and civil

rights champion, Martin Luther King

Jr., he so wisely said,

"you don't have to see

the whole staircase.

Just take the first step."

And I think that's the

purpose and the spirit, the

spirit, I should say, of

intention... on intention setting.

It's like taking one small

step at a time and

trusting that those steps will

lead to something greater.

Intentions offer that different path

to step forward, rooted in

our values and allows us

to grow, to adapt and

to find balance.

And here's the thing about

balance.

As I've said before, in

other episodes, balance isn't static

either.

It's like a teeter totter.

It's dynamic and it's a

dance.

It shifts and adjusts as

life unfolds, and it gives

us the freedom to align

our actions with what truly

matters.

And that's what makes intention

so powerful.

They offer flexible approaches.

They're based, again, on our

values.

I really want to underscore

that.

So this year, I want

to help you - help me [too]

again

help us all - focus on progress,

not perfection.

And together, today and beyond,

we'll explore ways to live

with purpose, balance and joy,

one intention and one waking

minute at a time.

So let's consider what the

research says about the benefits

of setting intentions and how

they can transform our lives.

It's not just me that

thinks there's another way that's

more optimistic and more positive

and more real.

The science suggests it too.

This is where we talk

about the ROIs or the

returns on investment.

In other words, the benefits

of intentions and goals with

flexibility, without that rigidity of

resolution.

So here's what the research

tells us.

we can experience improved

mental health.

We can support our mental

health by setting flexible value

-based goals.

Instead of rigid expectations, these

type of goals allow us

to focus on what truly

matters while allowing us space

to adapt.

In a review study published

in BMC Psychology just a

couple years ago, they found

that collaborative goal setting—this was

particularly for a small sample

of young people experiencing anxiety

and depression—and working with a

health advisor created trust and

open communication and helped them

become more successful.

They reported that young people

value receiving support to split

actions across smaller, manageable steps,

helping make 'the challenging' feel

more manageable too.

So collaborative goal setting recognizes

that goals may take time,

that you set and change

as you go, and you

adapt and take small steps.

So for example, instead of

saying, I need to fix

everything at once or see

a goal which may appear

to be overwhelming in scope,

a collaborative approach might lead

to a goal like, let's

tackle one thing together this

week.

It's a reminder that setting

goals isn't just about what

we do, but it's about

how we approach them, and

that's key.

Making space for progress and

connection.

So it's seeing the goal

through intentions, an intentional process,

and it's seeing it in

steps being taken as part

of the success.

All of this can feel

really supportive as well overall

and potentially help reduce anxiety

and/or depressive symptoms and

improve the quality of your

life.

So that's benefit number one.

The next benefit to intentions

and approaching a goal with

steps versus hard resolutions is

enhanced productivity.

We can actually boost our

productivity by breaking down big,

overwhelming goals into smaller, actionable

steps.

Think about it like this:

Instead of saying, I'm going

to run a marathon, you

start with breaking it down.

Like, I'll start walking 10

minutes, five days this week

if you're going from zero

to marathon, or I'll start

running 10 minutes five days

this week, and then start

writing it down and tracking

it.

You map it out over

time.

Some interesting research backs up

this idea as well.

A 2022 study by Abhari

and Vaghefi found that when

people set clear, specific goals,

even something as everyday as

goals for screen time management

with your smartphone - this is

what they looked at - the

participants became more focused, productive,

and intentional with their time.

The researchers commented that it

enhanced overall contentment as well.

Think about that:

putting the steps in place

can make you more content

at the same time making

you more productive.

It's basically proof that small,

manageable steps really do add

up to real progress and

productivity.

You can be productive and

content.

you can enjoy

better physical health, and that's

so important.

When it comes to improving

physical health, setting specific, achievable

goals can make a real

difference.

A 2021 study published in

JAMA Cardiology and another this

last year in the...published

in two journals, American Heart

Journal and also Circulation, looked

at how personalized goal setting

within a gamification program impacted

physical activity for adults with

cardiovascular disease risk factors.

The first was an eight

-week study with follow-up,

and the other was an

18-month study with 12

months intervention and a six

-month follow-up after.

And the results were impressive.

Participants who set specific, achievable

goals increased their weekly step

counts by an average of

nearly 1,400 steps.

It was statistically significant compared

to those without structured goals.

So they increased their step

count by setting goals to

do so.

And while increasing the number

of steps was impressive, obviously,

and incremental, improved physical activity

like this can impact heart

disease risk.

And other studies on gamification,

- that's like sort of chasing

little goals and getting reward

systems - other studies on gamifying

physical activity and healthy eating

have also been linked to

better cardiovascular health metrics and

markers, including improved body mass,

blood sugar markers, improved blood

pressure, and physical tests, like

health tests, like the sit

and reach.

You remember back in, maybe

in grade school when you

would sit with maybe the

box and push it ...and sit and reach

over your toes, as well

as a six-minute walking

test.

So ultimately, a number of

studies show that by focusing

on small, manageable goals, like

committing to the 10-minute

brisk walk every day or

tracking your daily steps, we

can create meaningful changes in

our physical health.

And I wanted to mention

one more thing.

What's also exciting is that

these changes weren't just short

-term.

So a couple of studies

do the follow-up later,

and the participants in the

step study, the couple of

studies before, maintain their higher

level of activity, six months

follow-up as well, showing

that goal-setting with those

manageable steps can help build

sustainable health-promoting habits.

So this is a testament,

again, to the progress that

can be achieved by taking

it in chunks, setting intentions,

and walking, literally in this

case, toward the goal.

So the fourth benefit of

setting intentions is stronger relationships

in life.

By focusing on intentions, like

connecting with others, we can

build and maintain stronger relationships.

When we set intentions to

connect, even something as simple

as a weekly coffee or

a quick call, it can

profoundly impact our relationships and

overall well-being.

Dr. Martin Seligman, a prominent

psychologist and professor at the

University of Pennsylvania, and he's

widely regarded as the founder

of positive psychology, he highlights

that positive relationships are one

of the five pillars essential

for flourishing.

He introduced a model of

well-being called PERMA.

It's an acronym identifying the

five pillars of positive psychology

and indicates that relationships are

critical to mental health and

emotional resilience.

One of his several books

is called Flourish, and in

there, he emphasizes how these

connections can foster emotional resilience

and mental well-being.

In other words, we flourish

through connection.

So we can think of

it this way.

When you intentionally make space

for moments of connection, you're

not just strengthening your bond

with someone else, you're also

creating a sense of support

and joy that ripples into

and through your own life.

So imagine how something as

small as sending a quick

"thinking of you" message or

scheduling a regular or periodic

or quarterly lunch with a

friend could become and act

as a cornerstone for your

emotional well-being this year

and moving forward.

It's not just about the

grand gestures or some perfect

timing, it's about the little

consistent actions that remind us

that we're not alone.

So positive relationships don't just

happen.

They're built one intention or

one moment at a time.

So make space for those.

The benefits are great.

And the final benefit, two

wrapped in one really, of

intention setting and step-by

-step goals is increased well

-being and longevity along with

greater optimism and joy.

So research suggests that having

positive, forward-looking intentions can

contribute to a more vital

and healthier life.

A 2019 study published in

the Annals of Behavioral Medicine

looked at patients with chronic

musculoskeletal pain and found something

remarkable.

Those who practice flexible goal

adjustment, like letting go of

unattainable goals and redirecting their

energy toward achievable ones reported

better overall well-being and

reduced stress levels and higher

optimism.

So naturally, this approach doesn't

mean giving up.

It means adapting.

And that's amazing because we

are adaptable as human beings.

It's about focusing on what's

possible and meaningful right now,

which can reduce stress and

improve both mental and physical

health.

So imagine how reframing a

goal, like shifting from running

a marathon to enjoying a

daily walk can open new

doors and vitality and joy

for us.

Flexible intentions remind us that

longevity isn't just about the

years we live, but it's

about the quality of time

we have and living them

optimistically.

And remember, living with intention

isn't just about checking off

tasks.

It's about creating a life

that feels meaningful and fulfilling.

So setting specific goals and

stepping toward them can ultimately

enhance life satisfaction and mental

resilience, that sort of ability

to bounce back or 'wobble'

when we're not not side

to side instead of falling

completely over.

And when we align our

goals with what matters most

to us, we can turn

everyday moments into opportunities for

growth and connection.

For example, instead of simply

saying, I want to be

healthier, you might say, I'll

try one new healthy recipe

each week.

These purposeful actions, again, not

only can bring joy into

your planning, but it can

build that mental strength over

time and that chain of

success over time.

So that's a lot of

ROIs to digest and expect,

but it's yours for the

taking.

Are these guarantees of success?

Well, probably no, I would

have to say no.

But setting intentions for sure

is a guarantee to pay

off in some capacity, mental

health, productivity, physical health, relationships,...

all toward a well-lived

and fulfilling life and hopefully

some more optimism too.

Intentional living reminds us that

fulfillment isn't the destination or

a resolution.

It's something we cultivate through

our choices we make each

day, and in fact, during

some of those waking minutes

today.

So now we'll transition and

pause and share a Mindful

Minute together.

It's a simple yet powerful

way to reset and reconnect

with ourselves amidst the busyness

of life. To step away

from the noise, take a

breath and check in with

ourselves.

It allows us to reconnect

with ourselves as we connect

later and throughout the days

with the outer world.

I will start by getting

us prepared for the Mindful

Minute and I'll guide us

into the minute, giving us

time to sort of breathe

through and reflect during that

minute.

And then we'll enjoy a

moment afterward with a brief

recap and reflection.

As a way to lead

into that, I first wanted

to share a story today

about someone who has shaped

my life and the wellness

world profoundly.

This is my friend and

mentor, Deborah Szekely.

Deborah is now 102 years

old, still working part-time

three days a week.

And she's the visionary co

-founder of Rancho La Puerta

and founder of Golden Door

Resort and Spa, the destination

spas and resort of healthy

living and wellness.

She's often called the Godmother

of Wellness and for good

reason.

So Deborah has always approached

life with grace and wisdom

and tenacity and loads of

creativity.

And I remember her teaching

guests in evening presentations at

Golden Door and also at

Rancho La Puerta and also

to me about the idea

of using colored pencils to

plan our time and reflect

on our lives.

She'd say something like, "Look

at your planner.

Where's the color?

Do you see balance or

is it all one tone?"

She'd point out how we

often fill our days with

our work, our

obligations and tasks.

But "where's the lavender?", the

lighter rejuvenating part, she would

explain.

Such as time with friends,

hobbies, movement and self-care.

Of course, lavender is a

color, but lavender is also

symbolic like that of the

smell of lavender, lavender in

spa environments, the inspirations.

And she had a few

other colors too.

So for a couple decades

pretty much since I started

hearing that message, I've adopted

and adapted that idea too.

Looking at and using a

canvas, our lives as a

canvas of colors that we

paint on each day over

months and years.

Her idea wasn't just about

aesthetics.

It was about creating balance.

She taught that using colors

to visually represent our days,

we could see where life

felt unbalanced and we could

actively sprinkle in more color

to bring joy and harmony

back to the page.

So inspired by her timeless

wisdom, we're going to use

this Mindful Minute to pause

and reflect on the colors

of our lives.

Are we living with balance

or in balance?

What areas could use a

little more lavender or any

color that symbolizes renewal and

joy for you?

So today our focus of

the Mindful Minute is on balance

and we'll talk about color,

how we're spending our time

and energy across different areas

of life.

And we'll use the color

to create the mental image

as we go in.

Before we begin, let's start

by finding a comfortable position.

So if you're seated, put

your feet not crossed, but

flat on the floor.

Sit up tall, but then

relax your shoulders down from

your ears.

You might rest your hands

gently on your lap or

by your side.

And if it feels comfortable,

you can close your eyes

or sort of dim them,

bringing your lids down and

maybe glance or gaze downward.

You can do this also

while driving or anywhere that

you are.

If you're doing errands or

in the kitchen, cooking and

managing and navigating.

But just take pause and

think through this.

Now we're going to take

a deep breath in through

our nose and out through

our mouth just to do

a pre-breath.

So in through your nose

and exhale through your mouth.

Now picture a blank calendar

in front of you.

And each day is a

type of canvas waiting to

be filled.

And it's a canvas that

gets filled over time and

creates some kind of image.

Slowly imagine it coming to

life with colors.

Maybe blue is for work,

your career, your goals, your

responsibilities.

Maybe green could be for

health, the ways you care

for your body and your

mind and your well-being.

Yellow could be for connection,

for family, those you hold

close to you that bring

you love and joy.

Maybe red for fun, for

your play, adventure, and the

moments that make your spirit

soar.

So four colors.

So take a moment in

your head to observe your

calendar.

And if you're not visually

oriented, that's okay.

During this minute, you can

focus on your breathing and

think the words:

"My life's canvas can be

colorful.

My life's canvas can be

colorful."

Now let's begin the Mindful Minute.

And just breathe simply.

Picture the colors.

Blue is work.

Green for health.

Yellow for connection and family.

Red for fun.

Which colors are standing out

for you?

One more dominant?

Are there areas you wish

were more vibrant or present?

Let the colors swirl together.

Imagine them blending, balancing, each

playing its part, creating a

beautiful, harmonious picture.

One more breath in.

And out with the rainbow

of hues that represents your

whole life and well-being

right now.

There we are.

So gently open your eyes

or bring your focus back

to the present moment.

And ask yourself, "can my

life, feel a bit more

balanced?

Do I see space for

the colors, the things that

matter most to me?"

As you reflect, remember, balance

doesn't mean everything is equal.

It's about making moments you

have meaningful and aligned with

what you value.

It's about the intention setting

and building in or sprinkling

in a little more lavender.

Thank you for sharing that

Mindful Minute with me.

I hope this colorful check

-in inspires you to approach

your waking minutes with intention

and care.

So I'm going to move

toward sharing a few practical

ways you can bring this

into your own life, the

colors and balance with intentions.

And as we reflect on

balance and our colorful life,

I want to share how

this idea of setting intentions,

not just once, but as

an evolving practice, has shaped

my work and my own

personal growth over the years.

So over the past 25

years, I've worked with clients

and patients in a lot

of different settings, whether it's

one-on-one consultations in

a private practice, group retreats

and workshops.

And a version of this

exercise has always been a

part of the process.

We set some goals, we

reflect, and we revisit.

And especially around the new

year, because that's like sort

of that new time where

there's a period or an

exclamation point on a year

and a launch into a

new year.

But often with quarterly check

-ins as well.

And it's become a rhythm,

a tradition of sorts.

So I do this for

myself too.

I try to reflect and

renew each year, thinking about

what's working, where I can

grow, and what I want

to bring more attention to.

So some years I keep

it really simple with just

one statement or focus that

guides me through the year.

One year, it was "do

your best" of all things.

Do your best.

Now I've always been someone

who gives my all.

If it's worth doing, it's

worth doing well.

But that year, I wanted

to remind myself to focus

on effort over outcomes and

to let the process matter

more than the perfection.

So "do your best" for

me that year meant just

that.

Another year, it was "be

more direct."

Communication is something I work

on constantly.

I work in it professionally.

This was for myself, not

just speaking clearly, but getting

to the heart of what

I mean.

And that year, I wanted

to focus on having the

courage to say what needed

to be said, even when

it was difficult.

Whether it was addressing conflict

or navigating conversations with individuals

who have more commanding demeanors,

or even handling smaller everyday

issues like resolving customer service

problems.

I wanted to find clarity

and confidence and some directness

in my communication in those

instances.

And believe me, this is

still a big work in

progress for me.

But that year, I made

it my focus.

And one year, just a

little more tactical one, I

committed to sending a handwritten

card or postcard to someone

every week.

I already love writing cards,

but the intention brought it

front and center.

It transformed the habit into

something more deliberate then.

And did I miss some

weeks?

Absolutely.

Did I make up for

the missed week?

No.

It was about the intention

and keeping bringing it to

my mind and with an

open mind, which opens doors

to possibility each time.

So these aren't radical resolutions,

as you see.

They're super small, exposing a

little vulnerability there.

But they're purposeful ways to

grow, and they really helped

me.

So sometimes they help home

in on an area that

you already value, maybe.

And other times they spark

new habits altogether.

But they're always about the

progress and not the perfection

or getting it right or

success or failure.

It's a way to move

forward with intention wherever I

or you are.

So I hope this idea

resonates with you too.

It's not about starting over

or a blank canvas.

We are the product of

all the colors that we've

brought forward to get to

today.

But it's about refining and

renewing and moving toward what

matters most to us now.

So let me share a

few practical ways to bring

this into your own life

and bring intention into your

life in this kind of

way.

So we're in the new

year, and we want some

achievable, meaningful, and transformative, hopefully,

goals to be achieved.

So not rigid resolutions.

We need them to be

flexible.

visualize your year

with color.

And by visualize, I mean

not only visualize, but use

some colored pens, pencils, whatever

it takes, or on your

computer screen.

Start with a blank calendar,

either digital, physical, like I

said, and assign colors to

the main areas of your

life.

Maybe it's blue for work

or career.

We had a preview of

this in the Mindful Minute.

Green for health.

Yellow for connection, like family,

friends, and community.

And red for fun and

joy, like travel, hobbies, and

creativity.

You can keep it simple,

or you can expand it.

You can add your favorite

color.

But fill in your calendar

in color to give you

a clear visual of where

your time and energy are

going.

And as I mentioned, it

doesn't have to be all

equal across the board.

But you might see some

areas that are more vibrant

or more full, and it

allows you to redirect and

position your time a little

bit.

The second tip is: focus

on one intention each month.

So rather than trying to

tackle everything, let's say you

have a bunch of goals

you want to accomplish.

It's not just step-by

-step, which is the key

to getting to the goal,

but maybe put one theme

per month into focus.

So perhaps in January, it's

like 'add more movement' to

your day or your week.

A 10-minute walk, a

stretch, or a new activity.

And prioritizing movement.

That doesn't mean it will

fall away once you get

to February, but prioritize that

to get into sync.

And you stay a little

more focused and you feel

a little bit more fulfilled

because you're able to march

toward that goal and committed

instead of feeling scattered.

February, maybe it's like 'strengthen

connections' about reaching out with

friends or having a family

dinner.

And you can plan the

year out this way if

you wish.

You can get together with

someone or you can make

a plan for how you

might start connecting with others

on an ongoing basis.

March - it's National Nutrition Month

in March.

So I put there focus

on healthy nutrition.

Maybe planning one new recipe

a week or adding an

extra serving of vegetables.

You're getting the idea here.

And April might be self

-care, prioritizing personal self-care.

Maybe it's setting boundaries or

enjoying a massage or reading

the book that you've been

meaning to pick up and

so on.

So this approach brings some

peace of mind, knowing that

you'll touch on all the

areas sometime within the year

with more intentionality.

The next practical tip is:

anchoring your intentions to daily

habits you already do.

So to make them stick,

tie them to something that

you do.

For example, after brushing your

teeth at night, maybe you

do a self-reflection.

You know, the three things

I'm grateful for journal, ideas

like that.

Or during your morning coffee,

set a simple intention for

the day like staying hydrated

or take a Mindful Minute

to pause.

Or before sitting down for

dinner, take a deep breath

and center yourself for a

moment of gratitude or again,

a Mindful Minute or enter

into a behavior or practice

that you'd like to do.

So aligning your behaviors with

something you're already doing can

really help them stick together

and become a habit.

Next practical tip: is revisit

your intentions regularly and stay

curious about it.

So intentions are dynamic and

they grow as you do.

So you plan to check

in with yourself every month

or so or your quarter

and reflect on your questions

What's working well?

What areas feel balanced?

Where would I like to

focus more energy?

Do I want to renew

this?

So often when I work

with individuals, we'll set goals

and I'll say, let's do

this for X number of

weeks.

And then you have the

right to renew or we'll

change.

That's the reevaluation because it's

not about perfection.

And we have to be

doing it to be able

to measure how it's working.

But the intention is there.

So we keep moving toward

it.

And next, here's one that

I'd like to have and

give to you.

So I'll get a connection

in the show notes.

And it's: take inventory.

That's the type of inventory.

But do an intentions worksheet,

transformation, your own colorful canvas.

So I have a resource

that is about just this.

It's based on an exercise

that I've done successfully with

private practice clients and tailored

just for the podcast here

as well.

So it will be linked

in the show notes.

It includes a number of

things.

But it asks you to

sort of work through and

reflect on them briefly.

It's just a front and

a back sheet.

So it's not a big

piece, but it can get

deep if you start to

think about it.

But things like gratitude, about

reflection, about the intentions by

category that I mentioned before.

So looking at things like

your healthy nutrition, your movement,

your self-care, your connections,

how you practice mindfulness. Are

you engaged in art and

culture?

Spiritual well-being, the list

goes on.

There are several of them.

Fun and recreation is on

that list.

But there's a few that

you go down the list,

about 10, 11 of them.

And you work through thinking

like, "Where are those in

my life?

Where would I like more

of this or that in

my life?"

So that you can see

what's before you and what

your opportunities are.

So this worksheet also has

space for your monthly themes.

So you can map out

the focus of each month

in advance, giving you some

clarity and direction.

And it also has a

line where you can put

an affirmation, maybe a simple

statement that resonates with you

like, "I move forward with

grace."

Or "do your best."

Or "I will live with

purpose."

Whatever connects with you.

But something, an affirmation that

feels really connected.

And it also has a

check-in with yourself box,

a reminder to revisit and

revise these, maybe quarterly.

It's really important that you'll

celebrate progress and make some

tweaks if needed in that

way.

It's a brief tool.

It's an exercise.

And it's designed to make

the process engaging and personal

and actionable, which is key.

I'll make it available through

the show notes.

And give it a try

and see what unfolds for

you.

My hope is that one

or two of these ideas

resonate with you and become

part of your year ahead.

And if you'd like to

share your reflections or results,

I'd love to hear from

you as well.

You can reach out to

me through social media

on Instagram, it's @1000WakingMinutes.

Or you can drop me

a note at the number

1KWM.

So 1KWM@wendybazilian.com.

And you'll find that address,

that email in the show

notes as well.

So remember, intentions aren't about

doing everything correctly or perfectly.

They really are moving.

They're about movement toward the

life that you want.

And doing so with curiosity

and patience and joy.

As we wrap up today's

episode, let's take a moment

to reflect on where we've

been and importantly, where we're

heading.

We talked about the power

of colors and how they

represent the balance of different

areas of our lives.

Now I encourage you to

ask yourself, when you picture

the colors of your life,

which one do you want

to bring sharper focus to

this year?

Maybe it's the vibrant red

of joy and fun, those

moments that you can create

with creativity.

Or perhaps it's the grounding

green of health to nourish

your body and mind.

It might be bright yellow,

connections, deepening your relationships with

loved ones or with the

community.

Which color will guide your

intentions this year?

And then what's one small

actionable step you can take

to move toward it?

Take a moment to think

on that.

And if it feels right,

jot it down, of course.

Visualize the vibrant strokes of

color on the canvas of

your life this year.

Remember, it's not about doing

everything at once.

It's about choosing one meaningful

area to focus on and

allowing yourself to grow and

adapt as you walk toward

that.

Today, we explored the idea

of setting intentions instead of

rigid resolutions.

Intentions that grow with you.

We talked about the science

-backed benefits of intentional living

and we took a moment

of self-care in the

Mindful Minute.

And then we talked some

practical tips about bringing those

intentions into our life.

Thank you for sharing some

of your waking minutes with

me today.

If you're enjoying this podcast,

I'd love for you to

share it with a friend

and leave a comment perhaps

on your favorite podcast platform.

It really genuinely means the

world to me and it

helps us grow this effort

together.

So cheers to the new

year!

Cheers to our intentions.

And I hope that we

together can make our year

colorful.

I'm Wendy Bazilian and until

next time, be well.

Thank you for tuning in

to 1,000 Waking Minutes.

A huge thank you to

our amazing collaborators, including our

production and marketing teams and

Gabriela Escalante in particular.

To the ultra talented Beza

for my theme music, my

lifelong friend and artist, Pearl

Preis Photography and Design.

To Danielle Ballantyne, Jen Nguyen,

Joanna Powell, and of course

my family.

And everyone working tirelessly behind

the scenes.

And to you, our valued

listeners, I so appreciate your

support.

If you enjoyed today's episode,

please consider leaving a comment,

writing a review, and giving

1,000 Waking Minutes, that's us,

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Until next time, find some

simple opportunities to optimize those

1,000 Waking Minutes each day.

I'm saying Yes to better days, Yes, I'm on my way. ...Yes, it's gonna be okay,

yeah, I'm saying yes to

better days, yes, I'm on

my way, yes, it's gonna

be okay, yeah.