Forget “New Year, New Me”: Here’s How You Can Actually Work On Self-Improvement In A Sustainable Way

The following column is the opinion and analysis of the writer, Katharina Buczek.
January 1 is probably the worst day of every single year. Let’s talk about why.
First of all, everyone has been racing around, fueling themselves with pumpkin spice lattés and holiday cheer, for two straight months.
Then, in the blink of an eye, the festivities are over. And we are just left with a pine needle-shedding Christmas tree that we procrastinate taking down and a holiday hangover that makes us feel like we need another vacation.
Plus, if you are from the northeast, annoying weather which continues to yo-yo from humid spring to frigid winter every other day. Talk about seasonal depression shock.
By far, the most dreadful part of waking up on January 1, though, is unlocking your phone, opening any social media platform, and coming face-to-face with the inflated new year posts.
You know what I am talking about, those “new year, new me” people who claim to be completely reinventing themselves in 2023.
These posts are especially frustrating for two distinct reasons. Primarily, they make those of us who have not gotten started on a new year’s resolution– or maybe have yet to even think about one– feel pretty bad about ourselves.
On top of that, the annual declarations make it seem like simply flipping the calendar to a new year is enough to completely change someone’s life. Sure, the digit change from 2022 to 2023 may feel like a fresh start.
But, if Linda on Facebook brings her same old habits from last year into this year, her wildly idealistic goals will be simply unattainable.

Svetlana Sokolova – stock.adobe.com – illustrative purposes only, not the actual person
And unfortunately, this is the reality for most new year’s resolution setters, too– with only about 9 percent of people actually sticking to their goals for the entire year. That’s right; I said 9 percent.
So, rather than floundering at the last minute, conjuring up tons of different ways that you could possibly improve your life this year, spreading yourself thin, and failing to achieve any of them, there has to be a better way, right?
Well, thankfully, there is. And the only thing you need is some self-reflection and patience.
Real Ways To Work On Self-Improvement
Too often, people think about the new year and become almost high on the idea of that “fresh start.” We can become scatterbrained, overly optimistic, and lose sight of what our lives are truly like during the day-to-day.
So, rather than setting your sights on saving for a new home, losing 20 pounds, meal prepping, and deploying a fancy 10-step skincare routine all at once, it is best to choose one specific goal to hone in on. Moreover, this goal should be actually attainable.
How can you gauge attainability? Well, the first step is to practice some self-awareness. First, grab a piece of paper and write down your average daily schedule. Include all of the responsibilities you must complete each day, as well as any habits you will continue in the new year.
Once you take stock of your life, you will be able to see where there are areas you can realistically improve. For instance, let’s say you normally have an hour or two of free time after work that is usually consumed by phone scrolling or television watching.
If you would like to work on fitness this year, perhaps add in a goal of walking 30 minutes per day after work. Or, if you would like to read more or spend more quality time with friends, you could use that spare hour or two for those goals.
The point is that your goals have to work with your current schedule, and they have to be flexible enough that when sh*t hits the fan, you can still keep up with them. You may not always have two full hours of free time, so factoring in just 30 minutes of dedicated time each day is a way to ensure consistency.
Plus, self-improvement in the new year does not even have to be a daily goal. I know that may blow your mind– since most people make new year’s resolutions seem like a day-in and day-out commitment. But improving yourself can also be a change of mindset.
Primarily, you may opt to seek out therapy this year to work on unpacking your trauma and further understanding yourself and your personal situation. Or, if you would like to reflect in a solo setting, you can start by journaling– asking yourself powerful questions and surprising yourself with the answers.
For instance, how do you want to be remembered by your community? What would you tell your younger self if you had the chance? How do you want to help loved ones?
Finally, you can simply lean on others in your circle to learn more about yourself. We are always our own worst critics. So, seeking feedback from those who know you best can help you really understand what needs work. Maybe you are self-deprecating, or perhaps you don’t take enough time to slow down and relax.
Whatever your improvement areas may be, being intentional and taking the time to have these conversations will help you realize them.
Then, the most important step for all of these self-improvement options is to take them slowly. Just like babies, we adults also have to crawl before we can run toward “total zen and self-awareness.” So, give yourself grace, appreciate the incremental efforts you are making, and simply scroll past those “new year, new me” posts on social media. We all know that they are bullsh*t anyway.
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