Listen to this story:
If you’re like us, your January resolutions may be long forgotten. And that’s OK! Anytime — for instance, right now — is the perfect time to make a fresh start. As spring gently ebbs and summer moves to center stage, you might find fresh inspiration to make changes in your life. Take your cues from nature, which is always changing and beginning anew, and you can create your own personal transformation, too.
Moving forward or starting fresh often has a lot to do with mindset. Fresh starts can begin at any time and can follow major life events or simply a renewed sense of purpose — it’s really how you approach them that will determine success and happiness.
What Is a Fresh Start?
A fresh start is a clearing of the mind, body and soul, making way for new things — oftentimes new goals or beginnings. Beginnings give people the opportunity to draw a line that mentally separates the past from the future. That line helps us picture a different (improved) version of ourselves.
Taking a step back and looking at our lives from a wide-view lens allows us the chance to reconnect with bigger goals that may have fallen away as life moved forward.
So what does that mean for you?
It might help to consider what comes to mind when you think of the phrase “fresh starts.” Are you thinking about clearing space in your personal life to allow time and energy for more of the things you want to do? Maybe you’re considering ways to get in touch with your deepest self, taking some time to cultivate inner peace. Or perhaps you’d like to tend to your physical self with a healthier, more focused lifestyle. Any of these things — or all of them — can be fresh starts that make a positive difference in your life.
And when you’re able to follow through and commit to a true fresh start, you’ll not only feel clearer in mind, body and soul, but you’ll also be able to attract and increase what matters most to you. You may experience an increased sense of gratitude, more energy to get through the day or more positive health outcomes.
Consider your timing
A new season is a great time to make a fresh start. So is a birthday, anniversary or even the day after a major holiday. There’s even a name for this phenomenon — “the fresh start effect,” a foundational theory for behavioral scientists. Wharton professor and economist Katy Milkman, PhD, one of the researchers who helped coin the term, is the author of How to Change: The Science of Getting from Where You Are to Where You Want to Be. The book outlines a number of smart ways to set yourself up for success when doing something new.
Dr. Milkman has found that the most effective fresh starts tend to occur around “temporal landmarks” like the beginning of a new year, changing seasons or academic semesters. The theory is that as you’re noticing another marker of the passage of time, you’ll ponder where you want to be at this same time next year and be more motivated to make changes.
Move at a realistic pace
Some goals, like completing a 5K run, are tied to a specific event. But others, like eating better, seeing friends or getting more sleep, don’t have a time-specific tie and therefore can get pushed off or postponed.
No matter when you choose to make a change, it’s important to remember that you don’t need to do everything all at once. If you’re aiming to have a healthier lifestyle, for example, try focusing on adding more of the things you want — taking a walk every day, making yourself a smoothie for breakfast — and let those new behaviors crowd out the old ones you want to leave behind. If you’re outdoors in the fresh air, you’ll naturally spend less time on screens. And if you’re shopping for and cooking healthy meals, you won’t be as tempted to order takeout as often.
Track your progress
Keep track of your goals and progress. Those hard numbers can motivate you to stay on track.
Look at where you are now, and note every time you take a step in the direction of your fresh start. Whether you’re counting pages of books you’ve read, volunteer hours you’ve contributed or uninterrupted hours of sleep you’ve logged, it helps to have hard evidence that you’re on the right path for this journey.
If you’d like even more information, keep track of how you feel after each milestone. Do you notice a greater sense of calm when you make time to meditate every morning, for example? Make a “fresh start note” about it, and you’ll be able to see the long-term impact of this change in your life.
To fill in this SMART Goals Worksheet on your computer:
- Click here, then select Download.
- Go to your Downloads folder and open the file to type your information into the form.
- Print a copy to keep in a visible place, such as on your refrigerator.
Be kind to yourself
Finally, be kind to yourself. Kristin Neff, PhD, is the author of a 2022 study on self-compassion, which can be especially important when you’re starting something new. She says in the report: “Most of us try to be kind and supportive toward our friends and loved ones ... but we’re often much harsher with ourselves, saying unkind and judgmental things that we would never say to a friend.”
Supportive self-talk, rather than condemnation, can help you make a fresh start more quickly. Reframing negative thoughts to be more friendly can help you stick with your goals. Eventually, you can adjust how you relate to yourself, treating yourself with positivity and compassion.
Fresh Start Ideas
Exercise regularly
Begin by focusing on the things you enjoy most. Instead of punishing yourself with a grueling workout, seek out activities you’ll want to keep doing, like dancing, gardening or strolling around your neighborhood. As your strength and flexibility progress, you can add more challenges to your routine, like picking up the pace for a few minutes or spending more time on the dance floor in between rest breaks.
Go back to school
It’s never too late to pursue more education, whether that’s taking a community education course, finishing your GED or enrolling in college. Need some inspiration? Look no further than Minnie Payne, who earned an undergraduate degree from Texas Woman's University at age 73 and, just last year, earned a master’s degree at 90. “When you gain an education, you better yourself and you better those around you,” she said in an interview with her local television station. “And I know a lot more now than I did to begin with.”
Eat more nutritiously
A 2022 study looked at people who committed to successful long-term dietary changes. It found that success was tied to a willingness to keep learning about nutrition. Plus, participants prioritized healthier daily habits and paid attention to how the changes made a positive impact, such as contributing to greater energy and feeling better.
Get ahead of your health
If you’ve let checkups lag, the right mindset could help you get back into a routine of having an annual preventive care visit with your provider. Kristin Strength, a social work counselor at the University of Texas MD Anderson Cancer Center, offered this tip on the Center’s blog: “Think of early detection screenings as similar to other types of upkeep you do in your life, like brushing your teeth or flossing.” If you feel nervous about getting checkups, she suggests keeping in mind that regular screenings reduce the chances that you’ll need more extensive care in the long run.
Connect with others
Do you feel like your relationships with friends and family aren’t as numerous or strong as you’d like them to be? You’re not alone. The good news is, there are many ways to make and foster meaningful social connections. Make it a goal to meet a friend weekly for coffee or a walk. Find a local volunteer opportunity. Hold yourself to saying yes to invitations from others. Commit to being open to the new and continued relationships that will undoubtedly enrich your life.
Check out Your Best Self: A Checklist for more inspiration on healthy steps you can take toward a healthier, happier you.
< Previous story__ |__ Next story >
This publication is for informational purposes only and does not replace the care or advice of a doctor. Always talk with a doctor before beginning any exercise program, therapy or medication. Plans are insured through UnitedHealthcare Insurance Company or one of its affiliated companies, a Medicare Advantage organization with a Medicare contract. Enrollment in the plan depends on the plan’s contract renewal with Medicare. This information is not a complete description of benefits. Contact the plan for more information. Limitations, copayments and restrictions may apply. Benefits, premium and/or copayments/coinsurance may change on January 1 of each year. UnitedHealthcare does not provide any assurances nor accept any responsibility or liability regarding the quality, nutritional value, or safety of the included recipes.
©2024 United HealthCare Services, Inc. All rights reserved.