How to have your own New Year's Refresh... Reflect, Plan, Take Action!
- Jennie Cox
- Jan 15
- 6 min read
New Year is always a great time to pause, reflect and plan.
With the Southcote team we run New Year's 'Reflect & Reset' meetings, to encourage gratitude and learning from 2025, and be proactive with our goals and daily habits in 2026, both as individuals and as a business.
If you're a bit lost on how to do this personally, we've laid out a template below for you to do either alone or with your very own accountability buddy. So have a read, get out your pen and get ready to fill your buckets!...
REFLECT...
Grab a nice notebook, or just some plain paper!
Page 1: What did you do in 2025? As simple as it sounds, take some time to look back on your Calendar, diary or photos and videos and write down what you did, who you saw, what experiences you had. Did you go for any nice brunches, see a new friend, do any sporting events or spend quality time with a family member? Write it all down and take time looking at pictures to bring up any emotions that came with it!
Page 2: How did those things align with your top values? Time to fill your buckets!
Write down on your next sheet of paper roughly five headings based on your top priorities and values in life (or write them inside little buckets you've drawn for extra visualisation and creativity!). For example, for me this was: Health (Mental and Physical), Relationships, Work (Chiropractic and Business), Experiences (Meals out, random new activities I've tried), Adventures (Holidays, campervan trips, hiking etc), Learning & Self Development (often encompassing some of the above!). Under these Values Headings/Buckets, write down the things you did from Page 1 that aligned with each.
Page 3: Is one of your Buckets much more full than others? How do you feel about the balance of these on reflection? Are there any Buckets you'd like to fill more next year? Write a few bullet points down and star you priorities.
Page 4: What are you grateful for from 2025? On this page, bullet point or write a little letter of Gratitude for all the things you've done, people you've spent time with, experiences you've had and things you've learnt in 2025. Re-read it, take it all in and sit with it for a minute! For an added Happiness Boost, write a little Gratitude letter to someone who helped you in 2025. (For more information on The NeuroScience & Benefits of Gratitude, have a read of this article... https://positivepsychology.com/neuroscience-of-gratitude/).
Page 5: What have I learnt in 2025? On your final page, jot down what this last year has taught you about yourself (or perhaps others, or the world). What has been hard for you? What have you been pleasantly surprised about? Where did you show resilience? Where did you need some support? We're all going to have times we're proud of, or not so proud of. Be self-compassionate and a bit light-hearted when doing this section.
REFLECTION- DONE!
And remember, the best identity to have is that of a Learner... as long as you've learnt even just a little something from doing this exercise, you've made progress in being more mindful of how your actions have (or haven't) aligned with your values and who you want to show up as!
(Our Top Book Recommendation to show you the Benefits of a Learners/'Growth' Mindset is: Carol Dwek 'Mindset').
Struggling to Slow Down?
Negative Self-Talk coming up when you do the above Reflection?
Sometimes we need Physical or Emotional Support to get us out of our own heads, and better able to Reflect with Self- Compassion & an Open Mind!
Can we help you at our Maidstone Clinics?
CranioSacral Therapy, with Kiran Chudasama
A gentle touch therapy aimed at calming and resetting out nervous system by removing blockages which have occurred over time, secondary to physical or emotional pain, stress and trauma.
Talking Therapy- Counselling & Coaching
Our mental health team at our Maidstone Clinics are here to guide you into 2026, helping you identify negative self beliefs and work through ways of finding you again, with counselling and guidance through small, personalised, mental health exercises to bring in to your day to day routines.
PLAN...
Let's get a bit more specific... Time to focus in on our Health & Well-Being Bucket in 2026 and bring in our favourite Pillars of Health!
Page 6: Have a look at our Pillars below and highlight one of the Atomic Habits you could attempt to bring in in 2026. Draw a little Pillar and write the name of it and the Atomic Habit you're going to trial in the New Year...
Pillar 1: Hydration and Nutrition Atomic Habits...
1 big glass of water in the morning every day before leaving the house/pre 9am.
5 different vegetables in your evening meal.
30 different plant foods per week (great for our gut microbiome... https://zoe.com/learn/30-plants-per-week).
Pillar 2: Relaxation and Solitude Atomic Habits...
Find a Mindfulness/Meditation track to listen to (on Spotify, 'Calm' or 'Headspace' App, or YouTube).
Try 2 minutes of Diaphragmatic (deep belly) Breathing in the morning.
Write down 3 things you're grateful for before bed each day in a notebook/journal.
Pillar 3: Movement & Exercise Atomic Habits...
Set a timer to go off at work every 30-45 minutes and have a 2 minute power break or jumping or dancing around to some music!
Try our Sit to Stand Challenge from our previous Newsletter (https://chiropractic-uk.co.uk/is-your-back-aging-faster-than-you-find-out-your-back-age/back-care-awareness-week-graphic-sit-to-stand-test/).
Ask your Southcote Chiropractor, Osteopath or Massage Therapist for a few home exercises you can trial as a short daily routine.
Pillar 4: Social Atomic Habits...
Write someone you love a Gratitude letter (as mentioned above).
Try the Smile Challenge- See how many strangers you can get to smile back at you on your daily trip out!
Reach out to a friend you haven't caught up with in a while.
Pillar 5: Sleep Atomic Habits...
Set a 'Bed Time Wind Down' Alarm, instead of just having a Morning alarm.
Try and avoid Screen Time/Blue light 30-60 minutes before bed.
Try some Magnesium or Herbal Tea to aid Sleep and Relaxation.
GET SPECIFIC! (Get your Weekly Planner out!)
When exactly will you do your new habits? What days of the week? What time of the day?
What visual or time related cues will help you 'Habit Stack'?
Who can you do your new daily habits with to help with Accountability?
PLANNING- DONE!
Your new habits may seem very small but over time they compound! Setting small achievable daily habits is the best way to increase confidence, nurturing a mindset of 'Progress over Perfection' and making our habits Sustainable in 2026!
* Our top book recommendations all about this are 'Atomic Habits' by James Clear, 'Tiny Habits' by BJ Fogg and 'The Habit Trip' by Sarah Hays Coomer.
Struggling to get specific with your habits and personalise them to your lifestyle?
Can we help?
Exercise Programs... Ask your Chiropractor, Osteopath or Massage Therapist at our Maidstone Clinics
Many of us do Functional Movement, Core & Foot Assessments, allowing us to set our patients personalised home exercises to improve Flexibility, Balance and Core Strength.
Ask your Chiropractor, Osteopath or Massage Therapist at our Maidstone Clinics to guide you through a Home Exercise Program tailored to your strengths and weaknesses.
We often give our patients printed sheets or use Apps such as PhysiApp/Rehab My Patient, so you have videos, explanations and the ability to message us to let us know how you're getting on!
Nutrition, Herbal & Functional Medicine...
For more specific and personalised Nutritional Habits, Herbal Tea Blends and Blood Tests tailored to you in 2026, Book Online or ask for a Free Clarity Call with Holly or Jasmin.
Jesper is also still very much a part of our extended Southcote team, offering online Functional Medicine based consultations.
Ready to Take Action in 2026!?
ACTION!
The Two Minute Challenge
Still not sure whether your New Health Habits are do-able?
Still not quite got the Motivation to take the first step and do it?
We Challenge you to adopt the 'Two Minute Rule'!
Any new healthy habit you want to do...
Just try 2 Minutes of it to start.
We challenge anyone to say they don't have 2 minutes in their day... and we bet it will mean that small Action builds over the next month or two or three as you tick it off your Schedule / Habit List!
Need to book a Treatment at our Maidstone Clinics in 2026?
(We assure you- it'll only take you 2 minutes!)
Book Online or call us on 01622 661 883.
by Jennie Cox (Chiropractor)
Comments