January 1, 2025 • 44 mins
It’s time to release the rigid New Year's resolutions and embrace the power of intentions. Eighty percent of traditional resolutions fail but intentional, adaptable goal-setting can create meaningful, sustainable change. In this transformative episode of 1,000 Waking Minutes, Dr. Wendy Bazilian explores a more compassionate, flexible approach to personal growth. Discover how setting dynamic, value-based intentions can revolutionize your mental health, productivity, relationships, and overall well-being. Tune in for scientific insights and practical strategies to help you live with purpose, balance, and joy.
FROM THE EPISODE:
"Intentions are purposeful, dynamic, and forgiving… They remind us that we're works in progress, painting our lives with intention, one vibrant stroke at a time.”
WE DISCUSS:
(2:35) The limitations of traditional resolutions
(8:40) Scientific benefits of setting intentions
(21:06) A Mindful Minute: Evaluating your waking minutes and finding balance through color
(24:35) The Mindful Minute Interlude
(28:31) Practical strategies for intention-setting
(40:28) A question to ponder and reflect on
(41:48) Closing remarks and gratitude to my team and you for joining me on this journey
Here is the link to download the FREE Intentions Canvas handout Wendy mentions in this episode!
https://www.wendybazilian.com/intentions
CONNECT WITH WENDY
Follow me on Instagram: @1000WakingMinutes
Visit my website: wendybazilian.com
Email me at: 1KWM@wendybazilian.com
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Thank you for tuning in to 1,000 Waking Minutes and being part of this journey–together. A huge thank you to our amazing collaborators including our production and marketing teams and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.
Health Disclaimer: The information shared in this podcast is for educational purposes only and should not be considered individual medical or health advice. Always consult with your trusted healthcare provider before making any changes to your diet, exercise, or medical treatment.
REFERENCES
Abhari & Vaghefi. (2022). Screen time and productivity: An extension of goal-setting theory to explain optimum smartphone use. AIS Transactions on Human-Computer Interaction, 14(3), 254–271. https://doi.org/10.17705/1thci.00169
Fanaroff, et al. (2023). A randomized controlled trial of gamification, financial incentives, or both to increase physical activity among patients with elevated risk for cardiovascular disease: rationale and design of the be active study. American heart journal, 260, 82–89.
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:01):
Think of the year ahead
as a canvas, layered with
the colors of your life,
a life in progress.
Together we'll paint this year
with intentions, adding vibrant strokes
that blend balance, purpose, health
and joy into a unique
work of art.
(00:21):
We experience 1,000 waking minutes
on average every day.
How are you spending yours?
I'm Dr. Wendy Bazilian and
you're listening to 1,000 waking
minutes.
I can't wait to connect
with you here with practical
ways to eat well, move
daily and be healthy, to
optimize every waking minute you
live for a happier, healthier
(00:41):
life.
Thank you for sharing some
of your waking minutes with
me today.
Let's get started.
I'm sayin YES, to better days, Yes, I'm on my way, Yes...It's gonna be okay.
(01:06):
Hello and welcome back to
1,000 Waking Minutes, where we
explore the precious minutes of
each day and how to
live them fully and with
purpose.
I'm Dr. Wendy Bazilian and
as always, I'm here as
your host and also a
fellow human being, a work
in progress myself, and also
professionally to hopefully help guide
(01:28):
you and inspire you to
eat well, move daily and
be healthy as we make
the most of our lives
together.
Today we're looking closer at
life's currency, our 1,000 waking
minutes, how to invest them
wisely and use them for
intentions toward health, connection and
(01:51):
joy.
So first, happy new year!
Today isn't just the start
of another day or even
year.
I like to think of
it as the start or
the first page of a
new chapter, a fresh canvas
in our lives.
And while the pressure to
set resolutions often takes center
(02:12):
stage, I'm here to reframe
that today and that idea,
in fact, to change the
course a bit, if not
fully toss out that idea
to the curb, that idea
of resolutions.
I've always felt a little
uneasy about the word resolution.
It's... as a noun feels
(02:33):
so rigid, like a line
we draw in the sand,
daring ourselves not to cross
it.
Resolution seems so absolute and
setting us up for something
that's final.
Even if we have success
with it, it's so, so
final.
It's like a destination that
we're trying to hold on
to, like the end of
the sentence. Success or failure.
(02:55):
It's right or wrong.
Similarly, the verb resolve feels
declarative, as if to say,
I will, without fail, accomplish
this - or else! The pressure
of it all just feels
so rigid.
And this rigidity can feel
daunting because it doesn't leave
room for life's inevitable messiness.
(03:18):
If you falter, you've failed
and there's little room for
growth or adjustment with that
concept.
In fact, and I bet
this will be no surprise
to you, frankly, did you
know (03:29):
it's often said that
nearly 80 percent of New
Year's resolutions fail by the
second week of February?
So we might go in
with resolve, but then we
lose steam.
And by the second week
of February, 80 percent of
us fail.
And psychologists and the media
report that this happens not
(03:49):
because people aren't trying, but
because the resolutions feel too
rigid and unrealistic in a
real world, in a real
life.
And to me, they really
are just so resolute, like
succeed or fail, hence the
word.
On the other hand, and
considering it further, words really
(04:11):
matter and how we choose
and use them really fascinates
me, as you may know
already.
If you use it as
an adjective, like doing something
'with resolve' or 'being resolute',
it feels a little more
flexible.
So it's not that the
word has to go away,
but it can be empowering
(04:32):
that you do something with
resolve, with conviction, with energy.
It's about the attention and
effort and commitment that you
bring without the oppressiveness and
weight of 'all or nothing'.
So being resolute means acting
with focus or doing your
best or committing to what
matters.
And that's where intention comes
(04:54):
in.
Intention is the word that
I much prefer and encourage
you to think about using,
and it feels different.
First (05:04):
intentions are dynamic.
And you know I like
things that are dynamic because
health is dynamic and balance
has movement.
So the word intention suggests
movement as well.
It's not about a fixed
point, but more of a
direction.
Intentions are purposeful and optimistic,
(05:25):
and they allow for adaptation
and growth.
Intentions are often rooted in
values as well.
They're about aligning with what
matters most to you rather
than imposing an external standard.
They're more about the why
and the journey than simply
a destination, even as you
(05:47):
set goals toward that end.
And intentions, and importantly, are
forgiving.
Because they're not rigid, intentions
don't set us up for
failure.
They allow for progress.
They allow for missteps.
They allow for readjustment.
They're made to be more
sustainable, and they can be
more compassionate as well.
(06:09):
So intentions are different.
And again, this is not
about the fixed finish line,
but about the direction.
And it's rooted in possibility.
So they're purposeful, dynamic, and
forgiving.
So let's use this to
adapt and grow.
We'll align them with what
truly matters in our lives.
And let intention invite optimism.
(06:31):
That's what they do.
They remind us that we're
works in progress, that we're
painting our lives with intention,
one vibrant stroke at a
time.
So are you convinced yet?
Well, maybe not, or maybe
you've already adopted this, which
is great.
But I'm going to set
the stage throughout today's episode
(06:51):
to leave the rigidity of
resolutions behind and explore the
power of intention, something rooted
in purpose and possibility.
A quote that captures the
spirit of this, I think,
from the great leader and
orator and philosopher and civil
rights champion, Martin Luther King
Jr., he so wisely said,
(07:15):
"you don't have to see
the whole staircase.
Just take the first step."
And I think that's the
purpose and the spirit, the
spirit, I should say, of
intention... on intention setting.
It's like taking one small
step at a time and
trusting that those steps will
lead to something greater.
(07:37):
Intentions offer that different path
to step forward, rooted in
our values and allows us
to grow, to adapt and
to find balance.
And here's the thing about
balance.
As I've said before, in
other episodes, balance isn't static
either.
It's like a teeter totter.
(07:59):
It's dynamic and it's a
dance.
It shifts and adjusts as
life unfolds, and it gives
us the freedom to align
our actions with what truly
matters.
And that's what makes intention
so powerful.
They offer flexible approaches.
They're based, again, on our
(08:20):
values.
I really want to underscore
that.
So this year, I want
to help you - help me [too]
again
help us all - focus on progress,
not perfection.
And together, today and beyond,
we'll explore ways to live
with purpose, balance and joy,
one intention and one waking
(08:40):
minute at a time.
So let's consider what the
research says about the benefits
of setting intentions and how
they can transform our lives.
It's not just me that
thinks there's another way that's
more optimistic and more positive
and more real.
The science suggests it too.
(09:01):
This is where we talk
about the ROIs or the
returns on investment.
In other words, the benefits
of intentions and goals with
flexibility, without that rigidity of
resolution.
So here's what the research
tells us.
we can experience improved
mental health.
(09:22):
We can support our mental
health by setting flexible value
-based goals.
Instead of rigid expectations, these
type of goals allow us
to focus on what truly
matters while allowing us space
to adapt.
In a review study published
in BMC Psychology just a
couple years ago, they found
(09:44):
that collaborative goal setting—this was
particularly for a small sample
of young people experiencing anxiety
and depression—and working with a
health advisor created trust and
open communication and helped them
become more successful.
They reported that young people
value receiving support to split
(10:05):
actions across smaller, manageable steps,
helping make 'the challenging' feel
more manageable too.
So collaborative goal setting recognizes
that goals may take time,
that you set and change
as you go, and you
adapt and take small steps.
(10:26):
So for example, instead of
saying, I need to fix
everything at once or see
a goal which may appear
to be overwhelming in scope,
a collaborative approach might lead
to a goal like, let's
tackle one thing together this
week.
It's a reminder that setting
goals isn't just about what
we do, but it's about
(10:47):
how we approach them, and
that's key.
Making space for progress and
connection.
So it's seeing the goal
through intentions, an intentional process,
and it's seeing it in
steps being taken as part
of the success.
All of this can feel
(11:08):
really supportive as well overall
and potentially help reduce anxiety
and/or depressive symptoms and
improve the quality of your
life.
So that's benefit number one.
The next benefit to intentions
and approaching a goal with
steps versus hard resolutions is
enhanced productivity.
(11:28):
We can actually boost our
productivity by breaking down big,
overwhelming goals into smaller, actionable
steps.
Think about it like this:
Instead of saying, I'm going
to run a marathon, you
start with breaking it down.
Like, I'll start walking 10
minutes, five days this week
(11:50):
if you're going from zero
to marathon, or I'll start
running 10 minutes five days
this week, and then start
writing it down and tracking
it.
You map it out over
time.
Some interesting research backs up
this idea as well.
A 2022 study by Abhari
and Vaghefi found that when
(12:10):
people set clear, specific goals,
even something as everyday as
goals for screen time management
with your smartphone - this is
what they looked at - the
participants became more focused, productive,
and intentional with their time.
The researchers commented that it
(12:31):
enhanced overall contentment as well.
Think about that:
putting the steps in place
can make you more content
at the same time making
you more productive.
It's basically proof that small,
manageable steps really do add
up to real progress and
productivity.
(12:52):
You can be productive and
content.
Number three (12:55):
you can enjoy
better physical health, and that's
so important.
When it comes to improving
physical health, setting specific, achievable
goals can make a real
difference.
A 2021 study published in
JAMA Cardiology and another this
last year in the...published
in two journals, American Heart
Journal and also Circulation, looked
(13:16):
at how personalized goal setting
within a gamification program impacted
physical activity for adults with
cardiovascular disease risk factors.
The first was an eight
-week study with follow-up,
and the other was an
18-month study with 12
months intervention and a six
(13:37):
-month follow-up after.
And the results were impressive.
Participants who set specific, achievable
goals increased their weekly step
counts by an average of
nearly 1,400 steps.
It was statistically significant compared
to those without structured goals.
So they increased their step
count by setting goals to
(13:58):
do so.
And while increasing the number
of steps was impressive, obviously,
and incremental, improved physical activity
like this can impact heart
disease risk.
And other studies on gamification,
- that's like sort of chasing
little goals and getting reward
systems - other studies on gamifying
physical activity and healthy eating
(14:20):
have also been linked to
better cardiovascular health metrics and
markers, including improved body mass,
blood sugar markers, improved blood
pressure, and physical tests, like
health tests, like the sit
and reach.
You remember back in, maybe
in grade school when you
(14:40):
would sit with maybe the
box and push it ...and sit and reach
over your toes, as well
as a six-minute walking
test.
So ultimately, a number of
studies show that by focusing
on small, manageable goals, like
committing to the 10-minute
brisk walk every day or
tracking your daily steps, we
can create meaningful changes in
(15:02):
our physical health.
And I wanted to mention
one more thing.
What's also exciting is that
these changes weren't just short
-term.
So a couple of studies
do the follow-up later,
and the participants in the
step study, the couple of
studies before, maintain their higher
level of activity, six months
follow-up as well, showing
(15:23):
that goal-setting with those
manageable steps can help build
sustainable health-promoting habits.
So this is a testament,
again, to the progress that
can be achieved by taking
it in chunks, setting intentions,
and walking, literally in this
case, toward the goal.
(15:43):
So the fourth benefit of
setting intentions is stronger relationships
in life.
By focusing on intentions, like
connecting with others, we can
build and maintain stronger relationships.
When we set intentions to
connect, even something as simple
as a weekly coffee or
(16:03):
a quick call, it can
profoundly impact our relationships and
overall well-being.
Dr. Martin Seligman, a prominent
psychologist and professor at the
University of Pennsylvania, and he's
widely regarded as the founder
of positive psychology, he highlights
that positive relationships are one
of the five pillars essential
(16:25):
for flourishing.
He introduced a model of
well-being called PERMA.
It's an acronym identifying the
five pillars of positive psychology
and indicates that relationships are
critical to mental health and
emotional resilience.
(16:46):
One of his several books
is called Flourish, and in
there, he emphasizes how these
connections can foster emotional resilience
and mental well-being.
In other words, we flourish
through connection.
So we can think of
it this way.
When you intentionally make space
(17:08):
for moments of connection, you're
not just strengthening your bond
with someone else, you're also
creating a sense of support
and joy that ripples into
and through your own life.
So imagine how something as
small as sending a quick
"thinking of you" message or
(17:29):
scheduling a regular or periodic
or quarterly lunch with a
friend could become and act
as a cornerstone for your
emotional well-being this year
and moving forward.
It's not just about the
grand gestures or some perfect
timing, it's about the little
consistent actions that remind us
(17:51):
that we're not alone.
So positive relationships don't just
happen.
They're built one intention or
one moment at a time.
So make space for those.
The benefits are great.
And the final benefit, two
wrapped in one really, of
intention setting and step-by
-step goals is increased well
(18:13):
-being and longevity along with
greater optimism and joy.
So research suggests that having
positive, forward-looking intentions can
contribute to a more vital
and healthier life.
A 2019 study published in
the Annals of Behavioral Medicine
looked at patients with chronic
(18:35):
musculoskeletal pain and found something
remarkable.
Those who practice flexible goal
adjustment, like letting go of
unattainable goals and redirecting their
energy toward achievable ones reported
better overall well-being and
reduced stress levels and higher
optimism.
(18:56):
So naturally, this approach doesn't
mean giving up.
It means adapting.
And that's amazing because we
are adaptable as human beings.
It's about focusing on what's
possible and meaningful right now,
which can reduce stress and
improve both mental and physical
health.
So imagine how reframing a
(19:17):
goal, like shifting from running
a marathon to enjoying a
daily walk can open new
doors and vitality and joy
for us.
Flexible intentions remind us that
longevity isn't just about the
years we live, but it's
about the quality of time
we have and living them
(19:37):
optimistically.
And remember, living with intention
isn't just about checking off
tasks.
It's about creating a life
that feels meaningful and fulfilling.
So setting specific goals and
stepping toward them can ultimately
enhance life satisfaction and mental
resilience, that sort of ability
to bounce back or 'wobble'
(19:58):
when we're not not side
to side instead of falling
completely over.
And when we align our
goals with what matters most
to us, we can turn
everyday moments into opportunities for
growth and connection.
For example, instead of simply
saying, I want to be
healthier, you might say, I'll
(20:19):
try one new healthy recipe
each week.
These purposeful actions, again, not
only can bring joy into
your planning, but it can
build that mental strength over
time and that chain of
success over time.
So that's a lot of
ROIs to digest and expect,
but it's yours for the
(20:40):
taking.
Are these guarantees of success?
Well, probably no, I would
have to say no.
But setting intentions for sure
is a guarantee to pay
off in some capacity, mental
health, productivity, physical health, relationships,...
all toward a well-lived
and fulfilling life and hopefully
(21:01):
some more optimism too.
Intentional living reminds us that
fulfillment isn't the destination or
a resolution.
It's something we cultivate through
our choices we make each
day, and in fact, during
some of those waking minutes
today.
So now we'll transition and
pause and share a Mindful
(21:21):
Minute together.
It's a simple yet powerful
way to reset and reconnect
with ourselves amidst the busyness
of life. To step away
from the noise, take a
breath and check in with
ourselves.
It allows us to reconnect
with ourselves as we connect
later and throughout the days
(21:43):
with the outer world.
I will start by getting
us prepared for the Mindful
Minute and I'll guide us
into the minute, giving us
time to sort of breathe
through and reflect during that
minute.
And then we'll enjoy a
moment afterward with a brief
recap and reflection.
As a way to lead
into that, I first wanted
(22:05):
to share a story today
about someone who has shaped
my life and the wellness
world profoundly.
This is my friend and
mentor, Deborah Szekely.
Deborah is now 102 years
old, still working part-time
three days a week.
And she's the visionary co
-founder of Rancho La Puerta
(22:25):
and founder of Golden Door
Resort and Spa, the destination
spas and resort of healthy
living and wellness.
She's often called the Godmother
of Wellness and for good
reason.
So Deborah has always approached
life with grace and wisdom
and tenacity and loads of
creativity.
(22:45):
And I remember her teaching
guests in evening presentations at
Golden Door and also at
Rancho La Puerta and also
to me about the idea
of using colored pencils to
plan our time and reflect
on our lives.
She'd say something like, "Look
at your planner.
Where's the color?
(23:07):
Do you see balance or
is it all one tone?"
She'd point out how we
often fill our days with
black ink (23:13):
our work, our
obligations and tasks.
But "where's the lavender?", the
lighter rejuvenating part, she would
explain.
Such as time with friends,
hobbies, movement and self-care.
Of course, lavender is a
color, but lavender is also
symbolic like that of the
smell of lavender, lavender in
(23:33):
spa environments, the inspirations.
And she had a few
other colors too.
So for a couple decades
pretty much since I started
hearing that message, I've adopted
and adapted that idea too.
Looking at and using a
canvas, our lives as a
canvas of colors that we
(23:53):
paint on each day over
months and years.
Her idea wasn't just about
aesthetics.
It was about creating balance.
She taught that using colors
to visually represent our days,
we could see where life
felt unbalanced and we could
actively sprinkle in more color
(24:14):
to bring joy and harmony
back to the page.
So inspired by her timeless
wisdom, we're going to use
this Mindful Minute to pause
and reflect on the colors
of our lives.
Are we living with balance
or in balance?
What areas could use a
little more lavender or any
(24:35):
color that symbolizes renewal and
joy for you?
So today our focus of
the Mindful Minute is on balance
and we'll talk about color,
how we're spending our time
and energy across different areas
of life.
And we'll use the color
to create the mental image
as we go in.
Before we begin, let's start
(24:55):
by finding a comfortable position.
So if you're seated, put
your feet not crossed, but
flat on the floor.
Sit up tall, but then
relax your shoulders down from
your ears.
You might rest your hands
gently on your lap or
by your side.
And if it feels comfortable,
you can close your eyes
or sort of dim them,
(25:16):
bringing your lids down and
maybe glance or gaze downward.
You can do this also
while driving or anywhere that
you are.
If you're doing errands or
in the kitchen, cooking and
managing and navigating.
But just take pause and
think through this.
Now we're going to take
a deep breath in through
our nose and out through
(25:37):
our mouth just to do
a pre-breath.
So in through your nose
and exhale through your mouth.
Now picture a blank calendar
in front of you.
And each day is a
type of canvas waiting to
be filled.
And it's a canvas that
gets filled over time and
(25:57):
creates some kind of image.
Slowly imagine it coming to
life with colors.
Maybe blue is for work,
your career, your goals, your
responsibilities.
Maybe green could be for
health, the ways you care
for your body and your
mind and your well-being.
Yellow could be for connection,
(26:18):
for family, those you hold
close to you that bring
you love and joy.
Maybe red for fun, for
your play, adventure, and the
moments that make your spirit
soar.
So four colors.
So take a moment in
your head to observe your
calendar.
And if you're not visually
oriented, that's okay.
During this minute, you can
(26:38):
focus on your breathing and
think the words:
"My life's canvas can be
colorful.
My life's canvas can be
colorful."
Now let's begin the Mindful Minute.
And just breathe simply.
Picture the colors.
(27:16):
Blue is work.
Green for health.
Yellow for connection and family.
Red for fun.
Which colors are standing out
for you?
(27:36):
One more dominant?
Are there areas you wish
were more vibrant or present?
Let the colors swirl together.
Imagine them blending, balancing, each
playing its part, creating a
(28:00):
beautiful, harmonious picture.
One more breath in.
And out with the rainbow
of hues that represents your
whole life and well-being
right now.
There we are.
So gently open your eyes
or bring your focus back
to the present moment.
(28:21):
And ask yourself, "can my
life, feel a bit more
balanced?
Do I see space for
the colors, the things that
matter most to me?"
As you reflect, remember, balance
doesn't mean everything is equal.
It's about making moments you
have meaningful and aligned with
(28:41):
what you value.
It's about the intention setting
and building in or sprinkling
in a little more lavender.
Thank you for sharing that
Mindful Minute with me.
I hope this colorful check
-in inspires you to approach
your waking minutes with intention
and care.
So I'm going to move
toward sharing a few practical
(29:02):
ways you can bring this
into your own life, the
colors and balance with intentions.
And as we reflect on
balance and our colorful life,
I want to share how
this idea of setting intentions,
not just once, but as
an evolving practice, has shaped
my work and my own
personal growth over the years.
(29:24):
So over the past 25
years, I've worked with clients
and patients in a lot
of different settings, whether it's
one-on-one consultations in
a private practice, group retreats
and workshops.
And a version of this
exercise has always been a
part of the process.
We set some goals, we
reflect, and we revisit.
(29:46):
And especially around the new
year, because that's like sort
of that new time where
there's a period or an
exclamation point on a year
and a launch into a
new year.
But often with quarterly check
-ins as well.
And it's become a rhythm,
a tradition of sorts.
So I do this for
myself too.
I try to reflect and
renew each year, thinking about
(30:08):
what's working, where I can
grow, and what I want
to bring more attention to.
So some years I keep
it really simple with just
one statement or focus that
guides me through the year.
One year, it was "do
your best" of all things.
Do your best.
Now I've always been someone
who gives my all.
(30:28):
If it's worth doing, it's
worth doing well.
But that year, I wanted
to remind myself to focus
on effort over outcomes and
to let the process matter
more than the perfection.
So "do your best" for
me that year meant just
that.
Another year, it was "be
more direct."
(30:49):
Communication is something I work
on constantly.
I work in it professionally.
This was for myself, not
just speaking clearly, but getting
to the heart of what
I mean.
And that year, I wanted
to focus on having the
courage to say what needed
to be said, even when
it was difficult.
Whether it was addressing conflict
(31:10):
or navigating conversations with individuals
who have more commanding demeanors,
or even handling smaller everyday
issues like resolving customer service
problems.
I wanted to find clarity
and confidence and some directness
in my communication in those
instances.
(31:30):
And believe me, this is
still a big work in
progress for me.
But that year, I made
it my focus.
And one year, just a
little more tactical one, I
committed to sending a handwritten
card or postcard to someone
every week.
I already love writing cards,
but the intention brought it
front and center.
(31:51):
It transformed the habit into
something more deliberate then.
And did I miss some
weeks?
Absolutely.
Did I make up for
the missed week?
No.
It was about the intention
and keeping bringing it to
my mind and with an
open mind, which opens doors
(32:11):
to possibility each time.
So these aren't radical resolutions,
as you see.
They're super small, exposing a
little vulnerability there.
But they're purposeful ways to
grow, and they really helped
me.
So sometimes they help home
in on an area that
you already value, maybe.
And other times they spark
new habits altogether.
(32:32):
But they're always about the
progress and not the perfection
or getting it right or
success or failure.
It's a way to move
forward with intention wherever I
or you are.
So I hope this idea
resonates with you too.
It's not about starting over
or a blank canvas.
We are the product of
(32:52):
all the colors that we've
brought forward to get to
today.
But it's about refining and
renewing and moving toward what
matters most to us now.
So let me share a
few practical ways to bring
this into your own life
and bring intention into your
life in this kind of
way.
So we're in the new
(33:13):
year, and we want some
achievable, meaningful, and transformative, hopefully,
goals to be achieved.
So not rigid resolutions.
We need them to be
flexible.
So first (33:25):
visualize your year
with color.
And by visualize, I mean
not only visualize, but use
some colored pens, pencils, whatever
it takes, or on your
computer screen.
Start with a blank calendar,
either digital, physical, like I
said, and assign colors to
the main areas of your
(33:46):
life.
Maybe it's blue for work
or career.
We had a preview of
this in the Mindful Minute.
Green for health.
Yellow for connection, like family,
friends, and community.
And red for fun and
joy, like travel, hobbies, and
creativity.
You can keep it simple,
or you can expand it.
You can add your favorite
color.
But fill in your calendar
(34:07):
in color to give you
a clear visual of where
your time and energy are
going.
And as I mentioned, it
doesn't have to be all
equal across the board.
But you might see some
areas that are more vibrant
or more full, and it
allows you to redirect and
(34:27):
position your time a little
bit.
The second tip is (34:29):
focus
on one intention each month.
So rather than trying to
tackle everything, let's say you
have a bunch of goals
you want to accomplish.
It's not just step-by
-step, which is the key
to getting to the goal,
but maybe put one theme
per month into focus.
So perhaps in January, it's
like 'add more movement' to
(34:50):
your day or your week.
A 10-minute walk, a
stretch, or a new activity.
And prioritizing movement.
That doesn't mean it will
fall away once you get
to February, but prioritize that
to get into sync.
And you stay a little
more focused and you feel
a little bit more fulfilled
because you're able to march
toward that goal and committed
(35:11):
instead of feeling scattered.
February, maybe it's like 'strengthen
connections' about reaching out with
friends or having a family
dinner.
And you can plan the
year out this way if
you wish.
You can get together with
someone or you can make
a plan for how you
might start connecting with others
on an ongoing basis.
(35:32):
March - it's National Nutrition Month
in March.
So I put there focus
on healthy nutrition.
Maybe planning one new recipe
a week or adding an
extra serving of vegetables.
You're getting the idea here.
And April might be self
-care, prioritizing personal self-care.
Maybe it's setting boundaries or
enjoying a massage or reading
the book that you've been
(35:52):
meaning to pick up and
so on.
So this approach brings some
peace of mind, knowing that
you'll touch on all the
areas sometime within the year
with more intentionality.
The next practical tip is:
anchoring your intentions to daily
habits you already do.
So to make them stick,
tie them to something that
(36:12):
you do.
For example, after brushing your
teeth at night, maybe you
do a self-reflection.
You know, the three things
I'm grateful for journal, ideas
like that.
Or during your morning coffee,
set a simple intention for
the day like staying hydrated
or take a Mindful Minute
to pause.
(36:33):
Or before sitting down for
dinner, take a deep breath
and center yourself for a
moment of gratitude or again,
a Mindful Minute or enter
into a behavior or practice
that you'd like to do.
So aligning your behaviors with
something you're already doing can
really help them stick together
and become a habit.
Next practical tip (36:56):
is revisit
your intentions regularly and stay
curious about it.
So intentions are dynamic and
they grow as you do.
So you plan to check
in with yourself every month
or so or your quarter
and reflect on your questions
like (37:14):
What's working well?
What areas feel balanced?
Where would I like to
focus more energy?
Do I want to renew
this?
So often when I work
with individuals, we'll set goals
and I'll say, let's do
this for X number of
weeks.
And then you have the
right to renew or we'll
change.
That's the reevaluation because it's
(37:36):
not about perfection.
And we have to be
doing it to be able
to measure how it's working.
But the intention is there.
So we keep moving toward
it.
And next, here's one that
I'd like to have and
give to you.
So I'll get a connection
in the show notes.
And it's (37:50):
take inventory.
That's the type of inventory.
But do an intentions worksheet,
transformation, your own colorful canvas.
So I have a resource
that is about just this.
It's based on an exercise
that I've done successfully with
private practice clients and tailored
just for the podcast here
(38:13):
as well.
So it will be linked
in the show notes.
It includes a number of
things.
But it asks you to
sort of work through and
reflect on them briefly.
It's just a front and
a back sheet.
So it's not a big
piece, but it can get
deep if you start to
think about it.
But things like gratitude, about
reflection, about the intentions by
(38:34):
category that I mentioned before.
So looking at things like
your healthy nutrition, your movement,
your self-care, your connections,
how you practice mindfulness. Are
you engaged in art and
culture?
Spiritual well-being, the list
goes on.
There are several of them.
Fun and recreation is on
that list.
But there's a few that
(38:55):
you go down the list,
about 10, 11 of them.
And you work through thinking
like, "Where are those in
my life?
Where would I like more
of this or that in
my life?"
So that you can see
what's before you and what
your opportunities are.
So this worksheet also has
space for your monthly themes.
So you can map out
the focus of each month
(39:15):
in advance, giving you some
clarity and direction.
And it also has a
line where you can put
an affirmation, maybe a simple
statement that resonates with you
like, "I move forward with
grace."
Or "do your best."
Or "I will live with
purpose."
Whatever connects with you.
But something, an affirmation that
(39:35):
feels really connected.
And it also has a
check-in with yourself box,
a reminder to revisit and
revise these, maybe quarterly.
It's really important that you'll
celebrate progress and make some
tweaks if needed in that
way.
It's a brief tool.
It's an exercise.
And it's designed to make
the process engaging and personal
(39:57):
and actionable, which is key.
I'll make it available through
the show notes.
And give it a try
and see what unfolds for
you.
My hope is that one
or two of these ideas
resonate with you and become
part of your year ahead.
And if you'd like to
share your reflections or results,
I'd love to hear from
(40:18):
you as well.
You can reach out to
me through social media
on Instagram, it's @1000WakingMinutes.
Or you can drop me
a note at the number
1KWM.
So 1KWM@wendybazilian.com.
And you'll find that address,
that email in the show
(40:38):
notes as well.
So remember, intentions aren't about
doing everything correctly or perfectly.
They really are moving.
They're about movement toward the
life that you want.
And doing so with curiosity
and patience and joy.
As we wrap up today's
episode, let's take a moment
(40:58):
to reflect on where we've
been and importantly, where we're
heading.
We talked about the power
of colors and how they
represent the balance of different
areas of our lives.
Now I encourage you to
ask yourself, when you picture
the colors of your life,
which one do you want
to bring sharper focus to
(41:18):
this year?
Maybe it's the vibrant red
of joy and fun, those
moments that you can create
with creativity.
Or perhaps it's the grounding
green of health to nourish
your body and mind.
It might be bright yellow,
connections, deepening your relationships with
loved ones or with the
(41:38):
community.
Which color will guide your
intentions this year?
And then what's one small
actionable step you can take
to move toward it?
Take a moment to think
on that.
And if it feels right,
jot it down, of course.
Visualize the vibrant strokes of
color on the canvas of
(42:00):
your life this year.
Remember, it's not about doing
everything at once.
It's about choosing one meaningful
area to focus on and
allowing yourself to grow and
adapt as you walk toward
that.
Today, we explored the idea
of setting intentions instead of
rigid resolutions.
(42:20):
Intentions that grow with you.
We talked about the science
-backed benefits of intentional living
and we took a moment
of self-care in the
Mindful Minute.
And then we talked some
practical tips about bringing those
intentions into our life.
Thank you for sharing some
of your waking minutes with
me today.
If you're enjoying this podcast,
(42:42):
I'd love for you to
share it with a friend
and leave a comment perhaps
on your favorite podcast platform.
It really genuinely means the
world to me and it
helps us grow this effort
together.
So cheers to the new
year!
Cheers to our intentions.
And I hope that we
(43:03):
together can make our year
colorful.
I'm Wendy Bazilian and until
next time, be well.
Thank you for tuning in
to 1,000 Waking Minutes.
A huge thank you to
our amazing collaborators, including our
production and marketing teams and
(43:23):
Gabriela Escalante in particular.
To the ultra talented Beza
for my theme music, my
lifelong friend and artist, Pearl
Preis Photography and Design.
To Danielle Ballantyne, Jen Nguyen,
Joanna Powell, and of course
my family.
And everyone working tirelessly behind
the scenes.
And to you, our valued
listeners, I so appreciate your
(43:44):
support.
If you enjoyed today's episode,
please consider leaving a comment,
writing a review, and giving
1,000 Waking Minutes, that's us,
a five-star rating.
And please hit subscribe on
Apple Podcasts, Spotify, or wherever
you enjoy your podcasts.
Please follow and stay connected
at wendybazilian.com.
(44:05):
And don't forget to share
with your friends.
Your support helps us grow
and bring you more great
content.
Until next time, find some
simple opportunities to optimize those
1,000 Waking Minutes each day.
(44:29):
I'm saying Yes to better days, Yes, I'm on my way. ...Yes, it's gonna be okay,
yeah, I'm saying yes to
better days, yes, I'm on
my way, yes, it's gonna
be okay, yeah.
Think of the year ahead
as a canvas, layered with
the colors of your life,
a life in progress.
Together we'll paint this year
with intentions, adding vibrant strokes
that blend balance, purpose, health
and joy into a unique
work of art.
(00:21):
We experience 1,000 waking minutes
on average every day.
How are you spending yours?
I'm Dr. Wendy Bazilian and
you're listening to 1,000 waking
minutes.
I can't wait to connect
with you here with practical
ways to eat well, move
daily and be healthy, to
optimize every waking minute you
live for a happier, healthier
(00:41):
life.
Thank you for sharing some
of your waking minutes with
me today.
Let's get started.
I'm sayin YES, to better days, Yes, I'm on my way, Yes...It's gonna be okay.
(01:06):
Hello and welcome back to
1,000 Waking Minutes, where we
explore the precious minutes of
each day and how to
live them fully and with
purpose.
I'm Dr. Wendy Bazilian and
as always, I'm here as
your host and also a
fellow human being, a work
in progress myself, and also
professionally to hopefully help guide
(01:28):
you and inspire you to
eat well, move daily and
be healthy as we make
the most of our lives
together.
Today we're looking closer at
life's currency, our 1,000 waking
minutes, how to invest them
wisely and use them for
intentions toward health, connection and
(01:51):
joy.
So first, happy new year!
Today isn't just the start
of another day or even
year.
I like to think of
it as the start or
the first page of a
new chapter, a fresh canvas
in our lives.
And while the pressure to
set resolutions often takes center
(02:12):
stage, I'm here to reframe
that today and that idea,
in fact, to change the
course a bit, if not
fully toss out that idea
to the curb, that idea
of resolutions.
I've always felt a little
uneasy about the word resolution.
It's... as a noun feels
(02:33):
so rigid, like a line
we draw in the sand,
daring ourselves not to cross
it.
Resolution seems so absolute and
setting us up for something
that's final.
Even if we have success
with it, it's so, so
final.
It's like a destination that
we're trying to hold on
to, like the end of
the sentence. Success or failure.
(02:55):
It's right or wrong.
Similarly, the verb resolve feels
declarative, as if to say,
I will, without fail, accomplish
this - or else! The pressure
of it all just feels
so rigid.
And this rigidity can feel
daunting because it doesn't leave
room for life's inevitable messiness.
(03:18):
If you falter, you've failed
and there's little room for
growth or adjustment with that
concept.
In fact, and I bet
this will be no surprise
to you, frankly, did you
know (03:29):
it's often said that
nearly 80 percent of New
Year's resolutions fail by the
second week of February?
So we might go in
with resolve, but then we
lose steam.
And by the second week
of February, 80 percent of
us fail.
And psychologists and the media
report that this happens not
(03:49):
because people aren't trying, but
because the resolutions feel too
rigid and unrealistic in a
real world, in a real
life.
And to me, they really
are just so resolute, like
succeed or fail, hence the
word.
On the other hand, and
considering it further, words really
(04:11):
matter and how we choose
and use them really fascinates
me, as you may know
already.
If you use it as
an adjective, like doing something
'with resolve' or 'being resolute',
it feels a little more
flexible.
So it's not that the
word has to go away,
but it can be empowering
(04:32):
that you do something with
resolve, with conviction, with energy.
It's about the attention and
effort and commitment that you
bring without the oppressiveness and
weight of 'all or nothing'.
So being resolute means acting
with focus or doing your
best or committing to what
matters.
And that's where intention comes
(04:54):
in.
Intention is the word that
I much prefer and encourage
you to think about using,
and it feels different.
First (05:04):
intentions are dynamic.
And you know I like
things that are dynamic because
health is dynamic and balance
has movement.
So the word intention suggests
movement as well.
It's not about a fixed
point, but more of a
direction.
Intentions are purposeful and optimistic,
(05:25):
and they allow for adaptation
and growth.
Intentions are often rooted in
values as well.
They're about aligning with what
matters most to you rather
than imposing an external standard.
They're more about the why
and the journey than simply
a destination, even as you
(05:47):
set goals toward that end.
And intentions, and importantly, are
forgiving.
Because they're not rigid, intentions
don't set us up for
failure.
They allow for progress.
They allow for missteps.
They allow for readjustment.
They're made to be more
sustainable, and they can be
more compassionate as well.
(06:09):
So intentions are different.
And again, this is not
about the fixed finish line,
but about the direction.
And it's rooted in possibility.
So they're purposeful, dynamic, and
forgiving.
So let's use this to
adapt and grow.
We'll align them with what
truly matters in our lives.
And let intention invite optimism.
(06:31):
That's what they do.
They remind us that we're
works in progress, that we're
painting our lives with intention,
one vibrant stroke at a
time.
So are you convinced yet?
Well, maybe not, or maybe
you've already adopted this, which
is great.
But I'm going to set
the stage throughout today's episode
(06:51):
to leave the rigidity of
resolutions behind and explore the
power of intention, something rooted
in purpose and possibility.
A quote that captures the
spirit of this, I think,
from the great leader and
orator and philosopher and civil
rights champion, Martin Luther King
Jr., he so wisely said,
(07:15):
"you don't have to see
the whole staircase.
Just take the first step."
And I think that's the
purpose and the spirit, the
spirit, I should say, of
intention... on intention setting.
It's like taking one small
step at a time and
trusting that those steps will
lead to something greater.
(07:37):
Intentions offer that different path
to step forward, rooted in
our values and allows us
to grow, to adapt and
to find balance.
And here's the thing about
balance.
As I've said before, in
other episodes, balance isn't static
either.
It's like a teeter totter.
(07:59):
It's dynamic and it's a
dance.
It shifts and adjusts as
life unfolds, and it gives
us the freedom to align
our actions with what truly
matters.
And that's what makes intention
so powerful.
They offer flexible approaches.
They're based, again, on our
(08:20):
values.
I really want to underscore
that.
So this year, I want
to help you - help me [too]
again
help us all - focus on progress,
not perfection.
And together, today and beyond,
we'll explore ways to live
with purpose, balance and joy,
one intention and one waking
(08:40):
minute at a time.
So let's consider what the
research says about the benefits
of setting intentions and how
they can transform our lives.
It's not just me that
thinks there's another way that's
more optimistic and more positive
and more real.
The science suggests it too.
(09:01):
This is where we talk
about the ROIs or the
returns on investment.
In other words, the benefits
of intentions and goals with
flexibility, without that rigidity of
resolution.
So here's what the research
tells us.
we can experience improved
mental health.
(09:22):
We can support our mental
health by setting flexible value
-based goals.
Instead of rigid expectations, these
type of goals allow us
to focus on what truly
matters while allowing us space
to adapt.
In a review study published
in BMC Psychology just a
couple years ago, they found
(09:44):
that collaborative goal setting—this was
particularly for a small sample
of young people experiencing anxiety
and depression—and working with a
health advisor created trust and
open communication and helped them
become more successful.
They reported that young people
value receiving support to split
(10:05):
actions across smaller, manageable steps,
helping make 'the challenging' feel
more manageable too.
So collaborative goal setting recognizes
that goals may take time,
that you set and change
as you go, and you
adapt and take small steps.
(10:26):
So for example, instead of
saying, I need to fix
everything at once or see
a goal which may appear
to be overwhelming in scope,
a collaborative approach might lead
to a goal like, let's
tackle one thing together this
week.
It's a reminder that setting
goals isn't just about what
we do, but it's about
(10:47):
how we approach them, and
that's key.
Making space for progress and
connection.
So it's seeing the goal
through intentions, an intentional process,
and it's seeing it in
steps being taken as part
of the success.
All of this can feel
(11:08):
really supportive as well overall
and potentially help reduce anxiety
and/or depressive symptoms and
improve the quality of your
life.
So that's benefit number one.
The next benefit to intentions
and approaching a goal with
steps versus hard resolutions is
enhanced productivity.
(11:28):
We can actually boost our
productivity by breaking down big,
overwhelming goals into smaller, actionable
steps.
Think about it like this:
Instead of saying, I'm going
to run a marathon, you
start with breaking it down.
Like, I'll start walking 10
minutes, five days this week
(11:50):
if you're going from zero
to marathon, or I'll start
running 10 minutes five days
this week, and then start
writing it down and tracking
it.
You map it out over
time.
Some interesting research backs up
this idea as well.
A 2022 study by Abhari
and Vaghefi found that when
(12:10):
people set clear, specific goals,
even something as everyday as
goals for screen time management
with your smartphone - this is
what they looked at - the
participants became more focused, productive,
and intentional with their time.
The researchers commented that it
(12:31):
enhanced overall contentment as well.
Think about that:
putting the steps in place
can make you more content
at the same time making
you more productive.
It's basically proof that small,
manageable steps really do add
up to real progress and
productivity.
(12:52):
You can be productive and
content.
Number three (12:55):
you can enjoy
better physical health, and that's
so important.
When it comes to improving
physical health, setting specific, achievable
goals can make a real
difference.
A 2021 study published in
JAMA Cardiology and another this
last year in the...published
in two journals, American Heart
Journal and also Circulation, looked
(13:16):
at how personalized goal setting
within a gamification program impacted
physical activity for adults with
cardiovascular disease risk factors.
The first was an eight
-week study with follow-up,
and the other was an
18-month study with 12
months intervention and a six
(13:37):
-month follow-up after.
And the results were impressive.
Participants who set specific, achievable
goals increased their weekly step
counts by an average of
nearly 1,400 steps.
It was statistically significant compared
to those without structured goals.
So they increased their step
count by setting goals to
(13:58):
do so.
And while increasing the number
of steps was impressive, obviously,
and incremental, improved physical activity
like this can impact heart
disease risk.
And other studies on gamification,
- that's like sort of chasing
little goals and getting reward
systems - other studies on gamifying
physical activity and healthy eating
(14:20):
have also been linked to
better cardiovascular health metrics and
markers, including improved body mass,
blood sugar markers, improved blood
pressure, and physical tests, like
health tests, like the sit
and reach.
You remember back in, maybe
in grade school when you
(14:40):
would sit with maybe the
box and push it ...and sit and reach
over your toes, as well
as a six-minute walking
test.
So ultimately, a number of
studies show that by focusing
on small, manageable goals, like
committing to the 10-minute
brisk walk every day or
tracking your daily steps, we
can create meaningful changes in
(15:02):
our physical health.
And I wanted to mention
one more thing.
What's also exciting is that
these changes weren't just short
-term.
So a couple of studies
do the follow-up later,
and the participants in the
step study, the couple of
studies before, maintain their higher
level of activity, six months
follow-up as well, showing
(15:23):
that goal-setting with those
manageable steps can help build
sustainable health-promoting habits.
So this is a testament,
again, to the progress that
can be achieved by taking
it in chunks, setting intentions,
and walking, literally in this
case, toward the goal.
(15:43):
So the fourth benefit of
setting intentions is stronger relationships
in life.
By focusing on intentions, like
connecting with others, we can
build and maintain stronger relationships.
When we set intentions to
connect, even something as simple
as a weekly coffee or
(16:03):
a quick call, it can
profoundly impact our relationships and
overall well-being.
Dr. Martin Seligman, a prominent
psychologist and professor at the
University of Pennsylvania, and he's
widely regarded as the founder
of positive psychology, he highlights
that positive relationships are one
of the five pillars essential
(16:25):
for flourishing.
He introduced a model of
well-being called PERMA.
It's an acronym identifying the
five pillars of positive psychology
and indicates that relationships are
critical to mental health and
emotional resilience.
(16:46):
One of his several books
is called Flourish, and in
there, he emphasizes how these
connections can foster emotional resilience
and mental well-being.
In other words, we flourish
through connection.
So we can think of
it this way.
When you intentionally make space
(17:08):
for moments of connection, you're
not just strengthening your bond
with someone else, you're also
creating a sense of support
and joy that ripples into
and through your own life.
So imagine how something as
small as sending a quick
"thinking of you" message or
(17:29):
scheduling a regular or periodic
or quarterly lunch with a
friend could become and act
as a cornerstone for your
emotional well-being this year
and moving forward.
It's not just about the
grand gestures or some perfect
timing, it's about the little
consistent actions that remind us
(17:51):
that we're not alone.
So positive relationships don't just
happen.
They're built one intention or
one moment at a time.
So make space for those.
The benefits are great.
And the final benefit, two
wrapped in one really, of
intention setting and step-by
-step goals is increased well
(18:13):
-being and longevity along with
greater optimism and joy.
So research suggests that having
positive, forward-looking intentions can
contribute to a more vital
and healthier life.
A 2019 study published in
the Annals of Behavioral Medicine
looked at patients with chronic
(18:35):
musculoskeletal pain and found something
remarkable.
Those who practice flexible goal
adjustment, like letting go of
unattainable goals and redirecting their
energy toward achievable ones reported
better overall well-being and
reduced stress levels and higher
optimism.
(18:56):
So naturally, this approach doesn't
mean giving up.
It means adapting.
And that's amazing because we
are adaptable as human beings.
It's about focusing on what's
possible and meaningful right now,
which can reduce stress and
improve both mental and physical
health.
So imagine how reframing a
(19:17):
goal, like shifting from running
a marathon to enjoying a
daily walk can open new
doors and vitality and joy
for us.
Flexible intentions remind us that
longevity isn't just about the
years we live, but it's
about the quality of time
we have and living them
(19:37):
optimistically.
And remember, living with intention
isn't just about checking off
tasks.
It's about creating a life
that feels meaningful and fulfilling.
So setting specific goals and
stepping toward them can ultimately
enhance life satisfaction and mental
resilience, that sort of ability
to bounce back or 'wobble'
(19:58):
when we're not not side
to side instead of falling
completely over.
And when we align our
goals with what matters most
to us, we can turn
everyday moments into opportunities for
growth and connection.
For example, instead of simply
saying, I want to be
healthier, you might say, I'll
(20:19):
try one new healthy recipe
each week.
These purposeful actions, again, not
only can bring joy into
your planning, but it can
build that mental strength over
time and that chain of
success over time.
So that's a lot of
ROIs to digest and expect,
but it's yours for the
(20:40):
taking.
Are these guarantees of success?
Well, probably no, I would
have to say no.
But setting intentions for sure
is a guarantee to pay
off in some capacity, mental
health, productivity, physical health, relationships,...
all toward a well-lived
and fulfilling life and hopefully
(21:01):
some more optimism too.
Intentional living reminds us that
fulfillment isn't the destination or
a resolution.
It's something we cultivate through
our choices we make each
day, and in fact, during
some of those waking minutes
today.
So now we'll transition and
pause and share a Mindful
(21:21):
Minute together.
It's a simple yet powerful
way to reset and reconnect
with ourselves amidst the busyness
of life. To step away
from the noise, take a
breath and check in with
ourselves.
It allows us to reconnect
with ourselves as we connect
later and throughout the days
(21:43):
with the outer world.
I will start by getting
us prepared for the Mindful
Minute and I'll guide us
into the minute, giving us
time to sort of breathe
through and reflect during that
minute.
And then we'll enjoy a
moment afterward with a brief
recap and reflection.
As a way to lead
into that, I first wanted
(22:05):
to share a story today
about someone who has shaped
my life and the wellness
world profoundly.
This is my friend and
mentor, Deborah Szekely.
Deborah is now 102 years
old, still working part-time
three days a week.
And she's the visionary co
-founder of Rancho La Puerta
(22:25):
and founder of Golden Door
Resort and Spa, the destination
spas and resort of healthy
living and wellness.
She's often called the Godmother
of Wellness and for good
reason.
So Deborah has always approached
life with grace and wisdom
and tenacity and loads of
creativity.
(22:45):
And I remember her teaching
guests in evening presentations at
Golden Door and also at
Rancho La Puerta and also
to me about the idea
of using colored pencils to
plan our time and reflect
on our lives.
She'd say something like, "Look
at your planner.
Where's the color?
(23:07):
Do you see balance or
is it all one tone?"
She'd point out how we
often fill our days with
black ink (23:13):
our work, our
obligations and tasks.
But "where's the lavender?", the
lighter rejuvenating part, she would
explain.
Such as time with friends,
hobbies, movement and self-care.
Of course, lavender is a
color, but lavender is also
symbolic like that of the
smell of lavender, lavender in
(23:33):
spa environments, the inspirations.
And she had a few
other colors too.
So for a couple decades
pretty much since I started
hearing that message, I've adopted
and adapted that idea too.
Looking at and using a
canvas, our lives as a
canvas of colors that we
(23:53):
paint on each day over
months and years.
Her idea wasn't just about
aesthetics.
It was about creating balance.
She taught that using colors
to visually represent our days,
we could see where life
felt unbalanced and we could
actively sprinkle in more color
(24:14):
to bring joy and harmony
back to the page.
So inspired by her timeless
wisdom, we're going to use
this Mindful Minute to pause
and reflect on the colors
of our lives.
Are we living with balance
or in balance?
What areas could use a
little more lavender or any
(24:35):
color that symbolizes renewal and
joy for you?
So today our focus of
the Mindful Minute is on balance
and we'll talk about color,
how we're spending our time
and energy across different areas
of life.
And we'll use the color
to create the mental image
as we go in.
Before we begin, let's start
(24:55):
by finding a comfortable position.
So if you're seated, put
your feet not crossed, but
flat on the floor.
Sit up tall, but then
relax your shoulders down from
your ears.
You might rest your hands
gently on your lap or
by your side.
And if it feels comfortable,
you can close your eyes
or sort of dim them,
(25:16):
bringing your lids down and
maybe glance or gaze downward.
You can do this also
while driving or anywhere that
you are.
If you're doing errands or
in the kitchen, cooking and
managing and navigating.
But just take pause and
think through this.
Now we're going to take
a deep breath in through
our nose and out through
(25:37):
our mouth just to do
a pre-breath.
So in through your nose
and exhale through your mouth.
Now picture a blank calendar
in front of you.
And each day is a
type of canvas waiting to
be filled.
And it's a canvas that
gets filled over time and
(25:57):
creates some kind of image.
Slowly imagine it coming to
life with colors.
Maybe blue is for work,
your career, your goals, your
responsibilities.
Maybe green could be for
health, the ways you care
for your body and your
mind and your well-being.
Yellow could be for connection,
(26:18):
for family, those you hold
close to you that bring
you love and joy.
Maybe red for fun, for
your play, adventure, and the
moments that make your spirit
soar.
So four colors.
So take a moment in
your head to observe your
calendar.
And if you're not visually
oriented, that's okay.
During this minute, you can
(26:38):
focus on your breathing and
think the words:
"My life's canvas can be
colorful.
My life's canvas can be
colorful."
Now let's begin the Mindful Minute.
And just breathe simply.
Picture the colors.
(27:16):
Blue is work.
Green for health.
Yellow for connection and family.
Red for fun.
Which colors are standing out
for you?
(27:36):
One more dominant?
Are there areas you wish
were more vibrant or present?
Let the colors swirl together.
Imagine them blending, balancing, each
playing its part, creating a
(28:00):
beautiful, harmonious picture.
One more breath in.
And out with the rainbow
of hues that represents your
whole life and well-being
right now.
There we are.
So gently open your eyes
or bring your focus back
to the present moment.
(28:21):
And ask yourself, "can my
life, feel a bit more
balanced?
Do I see space for
the colors, the things that
matter most to me?"
As you reflect, remember, balance
doesn't mean everything is equal.
It's about making moments you
have meaningful and aligned with
(28:41):
what you value.
It's about the intention setting
and building in or sprinkling
in a little more lavender.
Thank you for sharing that
Mindful Minute with me.
I hope this colorful check
-in inspires you to approach
your waking minutes with intention
and care.
So I'm going to move
toward sharing a few practical
(29:02):
ways you can bring this
into your own life, the
colors and balance with intentions.
And as we reflect on
balance and our colorful life,
I want to share how
this idea of setting intentions,
not just once, but as
an evolving practice, has shaped
my work and my own
personal growth over the years.
(29:24):
So over the past 25
years, I've worked with clients
and patients in a lot
of different settings, whether it's
one-on-one consultations in
a private practice, group retreats
and workshops.
And a version of this
exercise has always been a
part of the process.
We set some goals, we
reflect, and we revisit.
(29:46):
And especially around the new
year, because that's like sort
of that new time where
there's a period or an
exclamation point on a year
and a launch into a
new year.
But often with quarterly check
-ins as well.
And it's become a rhythm,
a tradition of sorts.
So I do this for
myself too.
I try to reflect and
renew each year, thinking about
(30:08):
what's working, where I can
grow, and what I want
to bring more attention to.
So some years I keep
it really simple with just
one statement or focus that
guides me through the year.
One year, it was "do
your best" of all things.
Do your best.
Now I've always been someone
who gives my all.
(30:28):
If it's worth doing, it's
worth doing well.
But that year, I wanted
to remind myself to focus
on effort over outcomes and
to let the process matter
more than the perfection.
So "do your best" for
me that year meant just
that.
Another year, it was "be
more direct."
(30:49):
Communication is something I work
on constantly.
I work in it professionally.
This was for myself, not
just speaking clearly, but getting
to the heart of what
I mean.
And that year, I wanted
to focus on having the
courage to say what needed
to be said, even when
it was difficult.
Whether it was addressing conflict
(31:10):
or navigating conversations with individuals
who have more commanding demeanors,
or even handling smaller everyday
issues like resolving customer service
problems.
I wanted to find clarity
and confidence and some directness
in my communication in those
instances.
(31:30):
And believe me, this is
still a big work in
progress for me.
But that year, I made
it my focus.
And one year, just a
little more tactical one, I
committed to sending a handwritten
card or postcard to someone
every week.
I already love writing cards,
but the intention brought it
front and center.
(31:51):
It transformed the habit into
something more deliberate then.
And did I miss some
weeks?
Absolutely.
Did I make up for
the missed week?
No.
It was about the intention
and keeping bringing it to
my mind and with an
open mind, which opens doors
(32:11):
to possibility each time.
So these aren't radical resolutions,
as you see.
They're super small, exposing a
little vulnerability there.
But they're purposeful ways to
grow, and they really helped
me.
So sometimes they help home
in on an area that
you already value, maybe.
And other times they spark
new habits altogether.
(32:32):
But they're always about the
progress and not the perfection
or getting it right or
success or failure.
It's a way to move
forward with intention wherever I
or you are.
So I hope this idea
resonates with you too.
It's not about starting over
or a blank canvas.
We are the product of
(32:52):
all the colors that we've
brought forward to get to
today.
But it's about refining and
renewing and moving toward what
matters most to us now.
So let me share a
few practical ways to bring
this into your own life
and bring intention into your
life in this kind of
way.
So we're in the new
(33:13):
year, and we want some
achievable, meaningful, and transformative, hopefully,
goals to be achieved.
So not rigid resolutions.
We need them to be
flexible.
So first (33:25):
visualize your year
with color.
And by visualize, I mean
not only visualize, but use
some colored pens, pencils, whatever
it takes, or on your
computer screen.
Start with a blank calendar,
either digital, physical, like I
said, and assign colors to
the main areas of your
(33:46):
life.
Maybe it's blue for work
or career.
We had a preview of
this in the Mindful Minute.
Green for health.
Yellow for connection, like family,
friends, and community.
And red for fun and
joy, like travel, hobbies, and
creativity.
You can keep it simple,
or you can expand it.
You can add your favorite
color.
But fill in your calendar
(34:07):
in color to give you
a clear visual of where
your time and energy are
going.
And as I mentioned, it
doesn't have to be all
equal across the board.
But you might see some
areas that are more vibrant
or more full, and it
allows you to redirect and
(34:27):
position your time a little
bit.
The second tip is (34:29):
focus
on one intention each month.
So rather than trying to
tackle everything, let's say you
have a bunch of goals
you want to accomplish.
It's not just step-by
-step, which is the key
to getting to the goal,
but maybe put one theme
per month into focus.
So perhaps in January, it's
like 'add more movement' to
(34:50):
your day or your week.
A 10-minute walk, a
stretch, or a new activity.
And prioritizing movement.
That doesn't mean it will
fall away once you get
to February, but prioritize that
to get into sync.
And you stay a little
more focused and you feel
a little bit more fulfilled
because you're able to march
toward that goal and committed
(35:11):
instead of feeling scattered.
February, maybe it's like 'strengthen
connections' about reaching out with
friends or having a family
dinner.
And you can plan the
year out this way if
you wish.
You can get together with
someone or you can make
a plan for how you
might start connecting with others
on an ongoing basis.
(35:32):
March - it's National Nutrition Month
in March.
So I put there focus
on healthy nutrition.
Maybe planning one new recipe
a week or adding an
extra serving of vegetables.
You're getting the idea here.
And April might be self
-care, prioritizing personal self-care.
Maybe it's setting boundaries or
enjoying a massage or reading
the book that you've been
(35:52):
meaning to pick up and
so on.
So this approach brings some
peace of mind, knowing that
you'll touch on all the
areas sometime within the year
with more intentionality.
The next practical tip is:
anchoring your intentions to daily
habits you already do.
So to make them stick,
tie them to something that
(36:12):
you do.
For example, after brushing your
teeth at night, maybe you
do a self-reflection.
You know, the three things
I'm grateful for journal, ideas
like that.
Or during your morning coffee,
set a simple intention for
the day like staying hydrated
or take a Mindful Minute
to pause.
(36:33):
Or before sitting down for
dinner, take a deep breath
and center yourself for a
moment of gratitude or again,
a Mindful Minute or enter
into a behavior or practice
that you'd like to do.
So aligning your behaviors with
something you're already doing can
really help them stick together
and become a habit.
Next practical tip (36:56):
is revisit
your intentions regularly and stay
curious about it.
So intentions are dynamic and
they grow as you do.
So you plan to check
in with yourself every month
or so or your quarter
and reflect on your questions
like (37:14):
What's working well?
What areas feel balanced?
Where would I like to
focus more energy?
Do I want to renew
this?
So often when I work
with individuals, we'll set goals
and I'll say, let's do
this for X number of
weeks.
And then you have the
right to renew or we'll
change.
That's the reevaluation because it's
(37:36):
not about perfection.
And we have to be
doing it to be able
to measure how it's working.
But the intention is there.
So we keep moving toward
it.
And next, here's one that
I'd like to have and
give to you.
So I'll get a connection
in the show notes.
And it's (37:50):
take inventory.
That's the type of inventory.
But do an intentions worksheet,
transformation, your own colorful canvas.
So I have a resource
that is about just this.
It's based on an exercise
that I've done successfully with
private practice clients and tailored
just for the podcast here
(38:13):
as well.
So it will be linked
in the show notes.
It includes a number of
things.
But it asks you to
sort of work through and
reflect on them briefly.
It's just a front and
a back sheet.
So it's not a big
piece, but it can get
deep if you start to
think about it.
But things like gratitude, about
reflection, about the intentions by
(38:34):
category that I mentioned before.
So looking at things like
your healthy nutrition, your movement,
your self-care, your connections,
how you practice mindfulness. Are
you engaged in art and
culture?
Spiritual well-being, the list
goes on.
There are several of them.
Fun and recreation is on
that list.
But there's a few that
(38:55):
you go down the list,
about 10, 11 of them.
And you work through thinking
like, "Where are those in
my life?
Where would I like more
of this or that in
my life?"
So that you can see
what's before you and what
your opportunities are.
So this worksheet also has
space for your monthly themes.
So you can map out
the focus of each month
(39:15):
in advance, giving you some
clarity and direction.
And it also has a
line where you can put
an affirmation, maybe a simple
statement that resonates with you
like, "I move forward with
grace."
Or "do your best."
Or "I will live with
purpose."
Whatever connects with you.
But something, an affirmation that
(39:35):
feels really connected.
And it also has a
check-in with yourself box,
a reminder to revisit and
revise these, maybe quarterly.
It's really important that you'll
celebrate progress and make some
tweaks if needed in that
way.
It's a brief tool.
It's an exercise.
And it's designed to make
the process engaging and personal
(39:57):
and actionable, which is key.
I'll make it available through
the show notes.
And give it a try
and see what unfolds for
you.
My hope is that one
or two of these ideas
resonate with you and become
part of your year ahead.
And if you'd like to
share your reflections or results,
I'd love to hear from
(40:18):
you as well.
You can reach out to
me through social media
on Instagram, it's @1000WakingMinutes.
Or you can drop me
a note at the number
1KWM.
So 1KWM@wendybazilian.com.
And you'll find that address,
that email in the show
(40:38):
notes as well.
So remember, intentions aren't about
doing everything correctly or perfectly.
They really are moving.
They're about movement toward the
life that you want.
And doing so with curiosity
and patience and joy.
As we wrap up today's
episode, let's take a moment
(40:58):
to reflect on where we've
been and importantly, where we're
heading.
We talked about the power
of colors and how they
represent the balance of different
areas of our lives.
Now I encourage you to
ask yourself, when you picture
the colors of your life,
which one do you want
to bring sharper focus to
(41:18):
this year?
Maybe it's the vibrant red
of joy and fun, those
moments that you can create
with creativity.
Or perhaps it's the grounding
green of health to nourish
your body and mind.
It might be bright yellow,
connections, deepening your relationships with
loved ones or with the
(41:38):
community.
Which color will guide your
intentions this year?
And then what's one small
actionable step you can take
to move toward it?
Take a moment to think
on that.
And if it feels right,
jot it down, of course.
Visualize the vibrant strokes of
color on the canvas of
(42:00):
your life this year.
Remember, it's not about doing
everything at once.
It's about choosing one meaningful
area to focus on and
allowing yourself to grow and
adapt as you walk toward
that.
Today, we explored the idea
of setting intentions instead of
rigid resolutions.
(42:20):
Intentions that grow with you.
We talked about the science
-backed benefits of intentional living
and we took a moment
of self-care in the
Mindful Minute.
And then we talked some
practical tips about bringing those
intentions into our life.
Thank you for sharing some
of your waking minutes with
me today.
If you're enjoying this podcast,
(42:42):
I'd love for you to
share it with a friend
and leave a comment perhaps
on your favorite podcast platform.
It really genuinely means the
world to me and it
helps us grow this effort
together.
So cheers to the new
year!
Cheers to our intentions.
And I hope that we
(43:03):
together can make our year
colorful.
I'm Wendy Bazilian and until
next time, be well.
Thank you for tuning in
to 1,000 Waking Minutes.
A huge thank you to
our amazing collaborators, including our
production and marketing teams and
(43:23):
Gabriela Escalante in particular.
To the ultra talented Beza
for my theme music, my
lifelong friend and artist, Pearl
Preis Photography and Design.
To Danielle Ballantyne, Jen Nguyen,
Joanna Powell, and of course
my family.
And everyone working tirelessly behind
the scenes.
And to you, our valued
listeners, I so appreciate your
(43:44):
support.
If you enjoyed today's episode,
please consider leaving a comment,
writing a review, and giving
1,000 Waking Minutes, that's us,
a five-star rating.
And please hit subscribe on
Apple Podcasts, Spotify, or wherever
you enjoy your podcasts.
Please follow and stay connected
at wendybazilian.com.
(44:05):
And don't forget to share
with your friends.
Your support helps us grow
and bring you more great
content.
Until next time, find some
simple opportunities to optimize those
1,000 Waking Minutes each day.
(44:29):
I'm saying Yes to better days, Yes, I'm on my way. ...Yes, it's gonna be okay,
yeah, I'm saying yes to
better days, yes, I'm on
my way, yes, it's gonna
be okay, yeah.
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