Happy Noos Year!

Happy Noos Year, Noosers! How is everyone doing one week into 2025? Our kids are finally back in school and routines are back to regularly scheduled programming. Who out there misses their routine after a long break (asking for a friend)?! We are energized and ready for whatever 2025 may bring. Avery and I were talking about resolutions and what we want to focus on individually and together at Noos. We had a similar sentiment—contentment. We feel health-wise to be in good places: strong movement routines, a good nutritional base (of course we are always trying to add more veggies), and actively reflecting on our habits and why we do what we do (thanks in large part to Noos!). These foundations have taken a long time to build and we will continue to strengthen. But, zooming out, we feel steady and in good standing. Ok, end of email — good luck, friends! (snag!)

Good for us, right? Stop reading and delete — lol, please don’t!

Our mission here at Noos is to inspire you to get curious about your health, empower you to reframe your thoughts and find a process that is best for you.

While resolutions force us to think about what we want to prioritize and why, we rarely stick to them long term. Health goals can be pretty easy to articulate: I want to eat better, I want to workout more, I want to get more sleep, I want to drink more water, or I want to handle my stress better (these may sound familiar!).

But, how do we make them into a habit, something that becomes a part of us, our new “standards?”

As we settle into 2025, remember that creating lasting change isn't about dramatic resolutions or complete lifestyle overhauls. It's about getting curious, staying reflective, and finding what truly works for you. At Noos, we believe the path to better health starts with small, intentional changes that eventually become part of your identity.

So rather than chasing perfection, let's embrace the journey of continuous growth and discovery together. Here's to making 2025 a year of meaningful progress, one mindful choice at a time. We wrote today’s post with resolutions in mind. We will return to the usual programming of nutrition, movement and behavior next week!

If you like what you’re reading, please click the ❤️ at the top or bottom of this post, it will help us get in front of readers like you! Thanks for your support, noosers!

Fresh Start Effect

What is it about January 1st that has so many of us setting new goals and thinking 2025 will be better? One aspect is the “fresh start effect.” Our brains treat new beginnings as a clean slate, creating a clear “before” and “after” in our minds. Fresh starts also trigger increased optimism — we tend to feel more capable and empowered!

But, when you think of it, what is the actual difference between December 31st and January 1st? Is there a chemical change that happens when the clock strikes midnight that makes it suddenly easier to make “healthy” food choices, hit the gym more, or resist the weeknight glass of wine/take out/etc? Is there a Men in Black mind eraser gizmo that makes you forget your deeply ingrained habits?

The difference between the end of 2024 and the start of 2025 is your mindset. What you put your attention to matters. It’s easy to lose focus on our goals during the holidays — it’s busy, festive and fun (and a little chaotic!). With January comes a stretch of winter weeks when you can “hunker down” on your 2025 goals and put your focus towards them without as many distractions (or so we like to think, remember, something will always come up).

A fresh start is a great time to examine your behavior. Reflection has always been a cornerstone of our Noosletters and this is the perfect time to look inward.

Some of us may need a challenge to jumpstart new behavior (check out ours if you need inspo). For instance, workout for 4 days a week and earn a prize, or sign up for a 6 week nutrition program to get the results you’re looking for. Or maybe a quantifiable goal (drink 64oz of water a day) can be used as a catalyst. Guidelines can be really helpful to start change. But what happens when the challenge is over? Or February 1st strikes?

Ideally, you will take some of what worked/you learned, and apply it to a less rigid, more sustainable lifestyle. More commonly, we try the challenge, make it halfway or all the way through, then throw up our hands and say, “well, I tried.”

As humans in this day in age, we tend to struggle with self-control, primarily due to the constant pull of immediate gratification. The allure of immediate gratification is so strong that it can wreck our best-laid plans for eating healthier, working out, reducing alcohol consumption, or saving money (you name it). In the moment, these choices are instantly gratifying, but what effect will they have long term?

If there is one thing to practice this year, consider taking a pause and focusing on the long-term cumulative benefits of your choices. Before you order that next drink, hit snooze, or reach for the chips, pause and think about how these quick decisions will build up over time. It takes patience to see results and ingrain new habits, so we have to be okay with things taking time before throwing in the towel.

With the right mindset, we can make better decisions that will help us in the long run (which is our sneaky hope for our readers!).

our Noos Year’s focus

We are looking at the “Noos” year a little differently. Rather than going all or nothing, imagine yourself twisting two volume dials: one towards “more” and the other towards “less.” We got this idea from fellow substacker, Christine Yu, and thought it was a great exercise — she stuck two post-it’s to her mirror with a more column and a less column. By quieting some habits and amplifying others, we can grow what we put our attention towards.

So, what are some examples? We each came up with a few, and would love to share in case it inspires you. We want to hear what you’re focusing on, too!

Of course, I (Avery) do have some more specific personal goals floating around that are important to me. I’d like to stay as injury free as possible, I’d like to increase my running volume, and I’d like to grow Noos to reach more people, hopefully double our subscriber base and explore a podcast. My hope is that by adjusting the dials on my more/less list, I will create more space for all of that!

I (Anne) want to dial in on where I focus my attention. As we spoke about above, where you give your attention matters. When I am with my children I want to be present, not just a warm body detached from what’s going on, but one that is engaged. I, too, want to grow Noos and have it more readily available to anyone and everyone. I am excited about our Misogi - last year our first one gave in ways I never expected.

A final thought

At the end of the day, the key determinant of success is whether you can make your new habits sustainable long-term. If that means you do a fixed challenge like we talked about earlier, or a more/less guideline (or something totally unique), at the end of the day, you have to do what works for you.

What can you turn into a habit? What can become your new standard?

If you’ve always said “this year I’ll lose weight, drink less, read more, exercise daily, etc” — but you don’t, do you even want to? Reflection is key. Examining our habits is a critical exercise. The goal that re-emerges every January 1st, but hibernates from Valentine’s Day to Christmas time might not actually be for you. This article is great for deciding whether or not your goal is worth pursuing.

In short, there are two reasons to consider when contemplating your resolutions:

1. you have to love the process, not just the results

2. understand what is motivating you

Again, our aim is to encourage our readers to reflect and look inwards. Awareness is key. If you are seriously considering changing your habits in 2025, think about why you’re doing it — hating the process will not give you the results you want, it will likely lead to quitting in a few weeks. Identify your motivation and consider putting it on a post-it note where you can see it regularly.

We hope you found this post helpful as you look towards a great 2025. We are so happy to be here along for the ride! As always, if you liked what you read, please hit the ❤️ at the top or bottom of this post — we are here to help you stick with healthy habits, nutritious foods and regular exercise.

So, read along in 2025, because every Monday brings a new dose of Noos inspiration.

Until next time…

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