You feel it every January—the quiet pressure to reinvent yourself overnight.
New routines. New goals. New promises you hope you’ll keep longer than six weeks.
I’ve never been a big fan of New Year’s resolutions–not because change isn’t important, but because I don’t believe transformation has to wait for January 1.
If something needs to shift in my life, I want the freedom to decide that on a random Tuesday morning.
That said, I do love the energy of a fresh start.
So, instead of resolutions, I choose a word of the year.
Some years, that word lands easily. It feels like it finds me.
Other years—like this one—I wrestle with it. I sit with a few options. I test them out. I notice where they fall short.
This year, I kept coming back to the idea of being present. And then—if I’m being honest—my kids lovingly called me out.
You know the moment. They’re talking. You’re nodding. But your phone, computer, or to-do list has your full attention.
Ouch.
Presence mattered, but it didn’t feel complete. So I went deeper and landed on the word “mindful.”
Mindfulness isn’t just about being here. It’s about noticing what’s happening inside you—your thoughts, emotions, reactions—without judging them. That’s the hard part: Not labeling the moment as good or bad. Not wishing it away. Not clinging to it.
Just noticing.
If you’re curious about choosing a word of your own, here’s a simple way to begin—no pressure, no perfection required.
First, notice where you feel friction. Don’t start with what sounds aspirational. Start with what feels a little uncomfortable. Where do you keep rushing; reacting; or thinking, I wish I had handled that differently? Your word often lives right there.
Next, name what you need more of—not less. Avoid words that shame you into fixing yourself. Instead of focusing on what’s missing, choose a word that describes the state you want to practice—calm, grounded, resilient, curious.
Finally, test the word in real life. Try it on for a few days. Ask it questions. What would this word ask of me in this moment? If it helps you pause rather than perform, you’re on the right track.
And I’ll be honest—I’m going to mess this up. A lot. But mindfulness isn’t about perfection. It’s about practice.
Your word isn’t a rule. It’s a reminder.
It’s not something you achieve but something you return to.
Here’s to practicing, not perfecting.
Be positively altered.
Dr. Cindy M. Howard
P.S. If you’re still unsure about your word, you’re not alone. On this week’s Positively Altered Podcast, I invited friends, colleagues, and leaders from our community to share their words of the year—and why those words resonate. Happy listening!