The first sunrise of the New Year has arrived, shining through cold crisp air and warming snowy windy winter scenes. Many of us exchange blessings, well-wishes, and hopeful messages for a good year ahead. It is heartwarming. Making plans for a reset awakens a gentle exciting feeling: HOPE. No matter how last year went, one thing is very true: there is always hope.

Yet, many people step into a new year carrying old, negative, stressful and untrue thoughts. In my therapy sessions, I often describe these as “hot potato thoughts.” They are painful to hold for too long. As soon as we recognize them, we need to drop them before they burn us. When left unchecked, thoughts such as “I’m not good enough,” “I always mess things up,” or “Nothing will ever change” can increase anxiety, drain energy, and make us sick.

A new year invites change, but change requires courage, effort and skill. It begins with new thoughts — kind, realistic, and supportive ones. Our thoughts shape how we feel, the choices we make, and how we see ourselves. The beginning of the year is the perfect time to reflect on who you want to become with shift in thoughts.

Our brain likes clear goals and purpose

Where your attention goes, your energy follows. Your brain is constantly paying attention to what you focus on. When you think hard, your brain believes it must be important, working hard to make it happen. Thus, when you focus only on what is wrong, it is easy to feel stuck. This is why setting goals and creating purpose can actually help your brain work for you instead of against you. You want to give your brain a clear direction.

You can ask yourself:

• What do I want to work on this year?

• What matters most to me right now?

•  Who do I want to become this year?

Think of your goals like climbing a beautiful mountain. You need essentials in your backpack — water, food, and the right tools. But you do not need heavy bricks. Self-doubt, fear, or old patterns only weigh you down. When your thoughts, emotions, behaviors, and choices align with your core values rather than painful “hot potato thoughts,” the climb becomes lighter and more sustainable.

Big goals can feel overwhelming, so break them into small “bite-size” steps. As James Clear guided in his book, “Atomic Habits,” focusing on “1% improvement” each day makes progress possible and build confidence and momentum. One small, consistent step often creates more lasting change than one big, exhausting push, helping you reach the top. 

Start your day with morning routine: the three Ms

Each day is a fresh start, and how you begin matters. I often encourage clients to create a simple morning routine that allows space to reset, refocus, and reconnect with themselves. You can approach your new day with intention and choose the tone of your day. 

Renowned researcher, Dr. Joe Dispenza once shared his morning routine; wake up around 5 a.m., meditate for two hours, do not get up until being ready to live as “greatest version” of himself. While inspiring, that approach may feel a little push for many. The goal is to create one that fits your life and schedule. 

A simple way to do this is the three Ms:

• Mindfulness or Meditation to create mental clarity

• Movement, such as stretching, yoga, or walking

• Mindset, reminding yourself of positive truth like, “I am enough,” “I can handle today,” “I am learning and growing,” “Today, I will be present.” 

This time may include spiritual or reflective reading for mindset for the day; the Bible for some; books like "The Power of Now or A New Earth" by Eckhart Tolle for others, if they are open and ready. Even five or 10 intentional minutes can make a difference. You can approach your new day with more flexibility, openness, and consistency than perfection. What matters is showing up for yourself consistently.

End your day with gratitude

Before going to sleep, take a moment to reflect on a few things that went well. They do not have to be big. Gratitude helps your brain release serotonin — often called the brain’s natural antidepressant — that improve mood and reduce stress. Writing down or simply noticing what you are grateful for — your “celebrations” can help you feel calmer, happier and connected.

Live a life your future self will appreciate

Living as a creator rather than a survivor is not always easy, but a powerful shift, which we can work on daily — our spiritual practice. Survival mode, driven by fear, leaves little room for growth or creativity. Courage means taking actions even when you feel uncomfortable or scared.

 Doing the same thing over and over again while expecting different results — it is the definition of insanity and keeps you stuck. Breaking generational cycles or self-sabotaging behaviors takes strength, insight, and compassion. When you quiet negative narratives and reconnect with your authentic self, you can realize something essential: you are already whole and enough.

With clear goals, daily bite-size actions, supportive routines, and gratitude, you are building a future future you will look back with appreciation — not because life was perfect, but because you chose to keep moving forward with courage, intention, and grace. 

Happy New Year! May this be the year you create a life future you will appreciate. 

TAKE AWAY TO-DOS

Check out the NAMI National website at nami.org, and your NAMI Wyoming website at namiwyoming.com for signature programs, and upcoming events.

Check in on a friend, who might be struggling with mental health issues.

The Wyoming Suicide and Crisis Lifeline can be reached by call or text at 988 at any time.

(Myoung Shin Hilson is a psychotherapist and part of Park County NAMI.)