If you’re a busy mom, constantly juggling parenting, chores, work and self-care (and really, all the things) you might benefit from a mindset reset. It’s pretty much like a makeover for your mental health. As moms, in particular, we know about the power of a positive mindset to not only keep ourselves but also our families thriving.
Below, I am outlining my 10-step process to a mindset reset in 2024, so you can start the new year with a bang. This is the perfect time to have a fresh start and create new goals for the season ahead!
What’s a mental or mindset reset?
If you think about a physical makeover at its core it’s about improving your natural features to appear as the best version of yourself. It’s a transformation that will enhance your strengths and reduce your weaknesses. Well, a mental or mindset reset is no different – just that the transformation and enhancement happen on the inside, not the outside.
A mental reset can focus on anything from forming a new mindset, cultivating good habits, dealing with negative thoughts to investing in your personal or professional growth or working on your mental and emotional well-being. In the context of motherhood, it could also mean challenging your triggers and working on becoming a less stressed parent who observes more and entertains less. It’s all about making small steps toward internal growth, a positive mindset shift and self-improvement.
The science behind a mental reset
Starting something new feels great because it makes your brain release the “feel-good” hormone called dopamine, which motivates you to keep going. That’s why setting new goals or resolutions at the beginning of the year can be so effective.
Every now and then your brain will need to restart – just like you’d restart your computer or phone to get rid of unused processing space. As we go through our lives, we literally open many tabs (think about the usual mental load of working, childcare, self-care, socializing, house work etc.) and it’s important to clean them out to make space for more productivity and creativity in our lives.
The new year is a chance to start fresh and grow. Make 2024 your best year yet and create positive change by hitting the reset button and setting realistic, inspiring goals for your personal mindset reset.
So, let’s talk about the best holistic approach to creating real change in your brain.
10 Steps to Achieving Your Mindset Reset This Year
1. Set smart goals (and write them down)
If you’re planning a reset in 2024 you almost certainly have an idea of what you want it to look like. When setting your goals try to be as specific as possible. Instead of generic goals, such as “I want to love myself more”, “be a more positive person” or “I want to be better with money” try to get specific with what this actually means to you. For example, your goal could be “By the end of 2024 I will have cultivated a more positive mindset by replacing at least 80% of negative self-talk with positive affirmations.” Or “ By June, I will have fostered self-love by engaging in at least 30 minutes of practical mindfulness techniques and activities that bring me joy and relaxation, such as reading, meditation, or a leisurely walk.”
By establishing achievable, specific, realistic goals and breaking larger goals into smaller, manageable tasks you will stay motivated, have clear intentions and your mental work will be more tangible.
2. Re-evaluate your values
I start almost all my work with new clients with a values exploration. Values are what’s most important to us and what makes us “tick”. They can change over time as we go through different seasons in life, which is why it is so important and powerful to reevaluate them for a project such as a mental reset. A good exercise to start is to think about a peak moment in your life and what made it so special. Were you perhaps free? Had financial security? Were you in love? Started a family? Had an amazing time traveling or have you graduated or started your dream job? Based on your story, identify 3-5 core elements that are your values. If you have trouble articulating your values, a quick online search will give you plenty of values to choose from.
3. Find a supportive community
Humans are social creatures, and we are more productive when we do things together. Finding a loved one, such as a friend or partner, or a group of like-minded people to go on your reset together can make a big difference. As part of a community, you can exchange about your progress, ask for advice or a little help or simply do certain activities together. Evaluate your social circle and ensure you are surrounded by supportive people with a positive attitude so you can cultivate connections that encourage your personal development.
4. Build an accountability system
Research shows again and again that there’s a direct link between the way we hold ourselves accountable and our success. Remember those New Year’s resolutions you’ve made? Chances are, if you haven’t set up an accountability system, you’ve already given up on them. Accountability means that you take responsibility for actually following through on your goals. Simply deciding you will do something is often not enough accountability for us, so find a system that works for you. This could be writing your goals down in a planner or journal, telling a close contact about your plans, scheduling daily or weekly check-ins with yourself or an accountability partner or finding an accountability pod of people on the same path as you.
5. Create sustainable boundaries
Often, when we think about self-care, we think about taking a bath or treating ourselves to some well-deserved me-time or a trip to the spa. But self-care, more often than not, is about establishing and maintaining sustainable boundaries in your life. In the context of a mindset reset, this is a crucial part of protecting your mental and emotional well-being. Setting clear limits helps you prevent burnout, fosters healthier relationships, and allows you to prioritize taking care of yourself on your self-improvement journey. So, try to identify areas of your life where you feel overwhelmed or drained, communicate your limits to others, and learn to say ‘no’ when necessary.
6. Find your GLOW (greatest level of want)
Have you ever thought about what your bigger goal in life is? What is your “why” for pursuing a mental reset? In the coaching world of IGC, we call this finding your GLOW, or your “greatest level of want”. Your GLOW is what truly lights you up in life. It’s your life purpose. A great way to find your GLOW is to engage in self-reflection to uncover your true priorities and values. Ask yourself, when all is said and done, what do you want to be known for? What do you want to leave behind in this world? If you achieved X thing at the end of the year, what would become possible? Identifying and focusing on your GLOW provides you with a clear purpose and direction for your mental reset.
7. Identify what’s been holding you back
Limiting beliefs, toxic relationships, unfulfilling habits, and negative thought patterns such as self-sabotaging thoughts or self-doubt can stop us in our tracks. Letting go of them creates space for new opportunities and a growth mindset. Recognize and challenge negative thought patterns with mindfulness techniques, such as intentionally reframing or challenging them, and practice self-compassion. Understanding and overcoming your internal barriers fosters a more positive and empowering mindset for your mental reset in 2024.
8. Invest in your learning and personal growth
Some of the most exciting things about a mental reset are all the fun and interesting new skills you’ll learn along the way! Depending on your goals, try to actively seek opportunities for learning, self-discovery, and skill development. To implement this, allocate time in your schedule for activities that directly align with your goals, such as reading, attending workshops or an educational session on a topic of your choice, taking up new hobbies, or practicing new skills. By consistently prioritizing your personal development, you not only enhance your skills but also create long-term fulfillment and purpose in your life.
9. Grow slowly, but surely
Once we make plans for personal growth, we can get so excited to get started that we try to do it all at once and by tomorrow. However, doing multiple goal-related tasks at once is one of the biggest mistakes that people make when trying to achieve their goals. Our brains are wired to focus on one task at a time, so it’s best to focus on small, consistent steps. Successful people break down larger goals into manageable tasks, do things one step at a time and celebrate small victories along the way. Patience is key – recognize that personal growth is a marathon, not a sprint, so take things slow and steady. And before you know it, you’ll look back at the present moment and won’t be able to recognize the person you were 6 months ago!
10. Celebrate yourself along the way
Acknowledging and celebrating your progress, no matter how small reinforces a positive self-image and motivates you to continue. Remember, you’re in it for the long game, so making sure you set time aside to reward yourself and celebrate will keep you moving forward in your mental journey. To implement this, take time to reflect on your accomplishments, write in a gratitude journal, or report your progress to someone close to you. Then, treat yourself to something special, like a dinner or special date night, or something as simple as curling up with your favorite book or enjoying a good movie. So go ahead and celebrate with something you love!
What to do if you’re struggling to follow through
Avoid jumping into action without a plan. We all want to see results quickly, but success is more likely if you take the time to create a plan for your mental reset first. The best laid-out action plans are based on your “why”, include smart goals, and are periodically reassessed so you don’t burn out along the way.
If you feel like you are struggling with your goals, don’t be afraid to ask for help. There simply may be things that you can’t tackle yourself, so get help from a trusted friend or colleague, or a professional such as an advisor, counselor or mindset coach. If you feel a lack of motivation to continue, try to reconnect with your GLOW so you know WHY achieving your goals is important to you, to begin with. Happy re-setting!
