The onset of the new year often prompts health-focused resolutions, and while some may roll their eyes or abstain from this arbitrary re-set date, I tend to embrace the new year life audit. New Year’s Resolutions don’t have to be big, lofty, performative goals. Sometimes they look like little changes to your routine or mindset.

Here are a few ways that I have approached “new year life audits” in both myself and my SCI clients:

• Looking at consistency: “I want to do my mobility routine 2x per week.” 

• Looking at performance: “I want to be able to do XYZ by March.”

• Looking at upcoming deadlines: “I have 6 weeks before my big trip! I can commit to this nutrition plan at least until then.”

• Looking at seasons: “I’m going to focus on Pilates until March while it’s still cold outside, then I’ll switch my workout program to something outdoors.”

• Looking at intention or ways of doing things: “I am going to make decisions and choices based on my core values of XYZ.”

Adopting 'New Year's Resolutions' at any time of the year is perfectly acceptable, so if you’re still sorting out how you want to grow, just bookmark this blog and return to it when you’re ready.

Little gains every day add up

I recommend starting small with your new intention, but being consistent: little gains every day add up to big changes over time. Remember, when creating a sustainable change in your life, you’re playing the long game. This requires patience with yourself and the process, all while chipping away. You’ll need to learn to be content with potentially unremarkable progress from day to day, yet continue to be motivated by the bigger picture. 

Habit stacking

Ideally, your new behavior is relatively seamless with your normal routine. One of the best ways to stay consistent is to attach the new behavior to a task you already do regularly. 

Here are a few examples:

• Staying hydrated: drinking water = a pressure relief (goes both directions!)

• Improving transfers: eating = transferring to the dining chair (at home & at restaurants) - Be sure to use a seat cushion to keep your tush safe in case they only have hard dining chairs. 

• Mobility routine: getting dressed = doing Z-sit stretches

Make a plan to stay consistent

After you have 1.) set your new intention and 2.) figured out when you will be doing it, create an accountability plan to stay consistent. Remember, progress is made through little developments made every day. This can feel tedious and unremarkable from day-to-day, but you will feel and see the improvements soon!

Here are a few ways to stay focused on your journey, especially when you’re feeling less intrinsically motivated:

If you like to “earn gold stars” (figuratively or literally): 

Make a habit tracker so you can visually see your consistency (or lack of) over time. This is the strategy I use for myself: I get gold star stickers from Amazon and put them on a basic wall calendar (like the one you randomly get from your dentist). So satisfying!

If you are social and/or like a little competition: 

Do it with a buddy, working towards the same goal or sharing in the process of commitment and consistency. Partner accountability makes the journey less lonely and double-dips as a (productive) social experience.

If you like to get high-fives for good work:

Send selfies to a friend, coach or partner after completing your task! The pride and joy that you did *it* will shine through in your smile. This works great for those who value (physical or virtual) high-five-proud-of-you moments.

I have all my clients send me post-session selfies as a way to let me know they did their session & for celebration, of course!

If you like “before-during-and-after” transformations:

Document your progress through photos, videos, or journaling so you can compare it back to Day 1. Your progress will be more obvious over a few weeks vs. day-to-day. 

If you like social sharing:

Record a timelapse of your session and post to your social media. Your friends will send you little hearts and high-fives!

Your posts will become a sort of video journal of your process. This is also a great strategy for those who are distracted by their phones during designated work time - it’s recording so you can just pick it up and doom scroll!

If you like little mantras & reminders: 

Print out or create a reminder of your intention and post it in a place you visit frequently. I like to make a computer desktop wallpaper in Canva so I see it every time I turn on my computer. Vision boards are a fun way to display your personality and decorate your space with your intention.

If you need someone to hold you accountable:

Work with a coach or hire a local teen to meet with you every week at a specific time and help you transfer/execute on the plan. This works great for those who need a formal appointment to get things done and those who may need an extra hand in implementation. Find local or remote SCI rehab coaches here.

Building in flexibility

Little slip-ups might happen but keep in mind that you are playing the long game here. A few missed sessions are a very small blip in the grand scheme. Sustainable practices require some flexibility for when “extra things” in life happen. Plan for these with:

• A few “free passes” within a certain period.

• A “make-up” day later in the week so you always have a chance to stay on track.

• Personal forgiveness for being human.

Mic drop

Whether it's minor lifestyle adjustments like remembering to do more wheelchair pressure reliefs, or significant ones like incorporating more movement into your week, having an accountability plan is crucial for maintaining these changes beyond the initial excitement of a new routine in the new year. 

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About the author of this blog:

Stephanie Comella has been working with individuals with spinal cord injuries since 2011. She blends her formal education in movement science, Pilates, and other mindful movement modalities with neurological science to provide an intuitive, hands-on style of teaching focused on body re-connection. Stephanie aims to empower both individuals with SCI and their trainers using a human-powered healing approach.