1. Journaling for the year ahead- First of all I want you to brain dump all your dreams, desires and goals for the year ahead. Then split them into categories, for example: business/life/relationships/health. Prioritise 3 from each section for the next 3 months and create a plan of action for how to execute each one,  i.e wake up 20 minutes earlier for a morning stretch, then have a sublist of bigger goals and intentions to work towards once those foundations are built.

2. Future self scripting: Write to yourself a year from now as if all of this has manifested for you, really breathe into and start to imagine the feeling that this could be your reality if you take aligned, daily small steps to get there. I am a firm believer that to be a business owner you need to believe it to see it, so visualisation and future self scripting work is a brilliant manifestation tool that actually works as your tapping into that subconscious rewiring!

3. Prioritise sleep: Sleep is crucial for overall health, cognitive function, emotional well-being, and optimal daily performance. Establishing good sleep practices can contribute to a healthier and more productive life, so try creating a relaxing evening routine with calming pre-sleep activities such as reading a book, taking a warm bath, or practicing relaxation techniques like deep breathing (this signals to your body that it’s time to wind down and activates our parasympathetic nervous system) and limit your exposure to screens (the blue light emitted by these devices can interfere with the production of the sleep hormone, melatonin!).

4. Movement that benefits you mentally and physically: Studies have shown that you’re more likely to exercise regularly when you move your body in a way that you enjoy. If you think of yourself as someone that hates exercise, or feels daunted by the idea of starting it, brainstorm the different ways you can move. This could be anything from walking/swimming/dancing if you’re not someone who finds joy inside a gym. If you want a nature hit I recommend building up your tolerance to sea swimming as the benefits of cold water therapy are endless and last up to 9 hours of your day! A good read I’d recommend is “Train Happy” by Tally Rye – it’s a great book to help you find the fun in fitness and nurture a positive relationship with your body at the same time.

5. Meditation and Visualisation: When you engage in meditation and visualisation practices, it can stimulate the prefrontal cortex which is the area of the brain associated with decision-making, emotional regulation, and goal-setting. Research suggests that regular meditation has been linked to changes in brain structure and function, promoting neuroplasticity, which is the brain’s ability to reorganize itself by forming new neural pathways. It’s also a beautiful way to relax, and create some time for yourself in your day.

6. Better Boundaries: Boundaries, boundaries, boundaries – a huge necessity for solopreneurs and business owners. Think of your boundaries as invisible walls which protect and shield you from external demands. Setting boundaries is one of the greatest forms of self care because they can help to prevent burnout, they can promote healthy relationships in your personal and professional life, and encourage you to take care of yourself. 

7. Nutrition and cultivating a healthy relationship with food: Looking at your nutrition from a health and longevity focus is so important, because your relationship with food is as important as what you eat. Adding foods in rather than cutting them out, making meals you enjoy and making time for eating and digesting will improve the way food feels in your body as well as how you feel around food. 

8. Full body yes’ and empowered no’s!: Write up your *dream* day and ask yourself what a “full body yes” feels like to you. Put it into practice, whether that’s a sea swim, yoga class, or creating a beautiful working space, you’ll feel the difference in your motivation and fulfillment right away. Practicing empowered no’s is also imperative for your wellbeing, practice saying “ no ” to 5 meetings in a day if you can only manage two, get comfortable with passing on occasions that include alcohol if you know it’s going to start your week off with head fog. The rule gets to be – if it doesn’t fulfill you or bring you closer to your purpose and joy – it’s a no. Prioritise you and FOMO will be a thing of the past!

9. Connection within your local community: Who can you connect with/ co work with? Who are the people in your community that elevate your energy and can help co create a life that feels aligned to you. Spend at least two days a week working out of solitude and see your ideas and energy bloom!

If you follow these steps throughout the year ahead, I guarantee you will feel less overwhelmed, more connected to your purpose, have a stronger sense of self and stop falling into the burnout cycle for good! 

Your energy is your lifeforce, it’s time to start taking care of it.

Laura Phelan