Journaling to Change Direction
Design Your New Year Identity
Why This Exercise Matters
When it comes to New Year’s resolutions, we often focus on specific goals—“run a marathon,” “lose 10 kilos,” or “save a certain amount of money.” But there’s a more powerful approach: identity-based change. By deciding who you want to be first (“I am a runner”), and then adopting small habits that align with that identity, you naturally achieve the outcomes you seek over time.
The Exercise Flow
This exercise unfolds in three main steps, helping you pinpoint the “states of being” you want to embody, explore what these states mean to you, and transform them into concrete actions for 2025:
Identify Your Desired States of Being
Reflect on the Meaning
Translate Insights into Action
Detailed Prompts
1. Identify Your Desired States of Being
Start by listing the ways you want to feel more often. These might include: connected, joyful, present, curious, growing, strong, or healthy. Pick the ones that resonate most deeply with you.
Reflect on your aspirations: What emotional or mental states excite you or feel most relevant right now?
Consider variety: You can choose multiple states—maybe one for your personal life, another for professional growth, etc.
Example: “I want to feel joyful more often this year.”
2. Reflect on the Meaning
Next, explore what each state of being truly signifies for you. This is where you dig into past experiences and find role models or resources that can guide you.
Recall past moments: When have you felt this way before? Where were you, and who were you with?
Seek inspiration: If you know someone who embodies this state—like a friend who exudes joy—what habits do they practice?
Find resources: Books, podcasts, or even personal mentors can offer valuable tips.
Example (Joyful):
“I feel joyful when I’m laughing with close friends.”
“My friend Alex always seems so light-hearted—she organizes monthly game nights.”
“There’s a comedy podcast that helps me unwind and laugh.”
3. Translate Insights into Action
Finally, convert your reflections into habits you can sustain throughout the year. The more specific you are, the easier it is to follow through.
Create concrete habits: “I will schedule a monthly dinner with friends.”
Experiment with new routines: “I’ll sign up for a weekly improv class to bring more laughter into my life.”
Visual reminders: Consider making a small “identity card” for each state of being. Write down the habits that support that state.
Example (Joyful):
“Action: Invite my closest friends over for dinner on the first Friday of every month.”
“Action: Join a weekly sketch improv group to explore laughter and creativity.”
Closing Thoughts
By focusing on who you want to be, rather than simply what you want to do, you’ll naturally align your daily habits with your deeper aspirations. Keep an eye out for my next article, where I’ll talk about boosting your chances of following through on these identity-based goals.
For further reading on identity-driven habit formation, check out James Clear’s excellent book, Atomic Habits. Wishing you a meaningful and transformative 2025!