Sandi Martin – Holistic Nutrition

Think Small This New Year

Think Small This New Year

How often do you make new health goals in the new year but stop shortly after starting?  

You probably get frustrated with yourself and feel like you’ve failed. You always end up self-sabotaging your great intentions and you go back to your old habits. 


Long-term habits are HARD to change.  


I’ll say that again… 


The things you’ve been doing for years and years are automatic habits that your brain is used to. It’s very comfortable with the way things are right now and it doesn’t want you to change.  You might even REALLY want to make changes and develop new habits, but change is scary for your brain so it’s going to try and talk you out of it.  


I’ve been wanting a daily meditation practice, but I was met with A LOT of mental resistance.  

I was trying to do something new and different and my brain was screaming at me not to do it.  It would make up a bunch of excuses every time I’d try to develop the habit.  Thoughts would pop up and tell me that there isn’t enough time, or if I don’t feel like meditating then it’s something I shouldn’t try to do, or that I wasn’t doing it right or that there’s so many other things that I could be doing instead of just sitting here in silence.


I knew there had to be a way to stop self-sabotaging my efforts and to develop this daily habit that I knew would bring great benefits. 

I started following the work of Dr. Nicole Lepera a few months ago. She teaches about this mental resistance how to build self-trust by keeping one SMALL daily promise.  


It’s been amazing to see my daily meditation practice grow by keeping this small daily promise.  I started out with just committing to 3 minutes a day, then moved it up to 5 minutes a day and now I’m between 5-10 minutes 1-2 times a day.  I still have the mental resistance but I’m able now to observe it and do the practice anyway.  


The daily mediation practice is helping me develop mindfulness so I can be more present in my day to day life with these tiny humans that are so wonderful but also very exhausting.  This season of life with two kids 5 and under is a tough one, but my goal for 2020 is to be content and present with my life RIGHT now and not wish for some future version of my life when it will be “easier”.   


It’s been working so well for me that I’ve started to incorporate it in my work with clients and want to share it with you too.  


So this New Years, instead of going super big and doing a cleanse, strict workout regimen or committing to waking up an hour earlier, try starting small, like REALLY small.  


Here are some examples of a small daily commitment: 

  • A glass of water before coffee
  • 5-10 minutes of movement (can be stretching or legs up the wall)
  • 5 minutes of journaling
  • 5 minutes of mediating
  • Waking up 10-15 minutes earlier


You can learn more about this small daily promise from Dr. Nicole Lepera on this video:

2 thoughts on “Think Small This New Year

  1. Vickie Pregeant

    This idea seems very doable. Excellent ideas.
    5 minutes to start it will be because this is one of my frustrations with early devotional time.
    thanks Sandi!