The New Year can feel exciting and a little overwhelming.
It comes with big resolutions, long to-do lists, and a silent pressure to get everything “right,” which can make us feel stuck.
If you’ve ever set a goal, felt overwhelmed, and then avoided it, you’re not alone.
Big goals feel heavy because our minds jump too far ahead.
One small mindset shift can make all the difference: focus on just one small thing you can do today.
When the first step feels doable, it’s easier to start. And starting is usually the hardest part.
Here are five simple ways to work on your goals this year while feeling calm, grounded, and focused:
1. The 5-minute rule
If a task feels too big or overwhelming, commit to working on it for just five minutes.
Starting is the hardest part, and once you’re going, momentum naturally builds.
Even if you stop after five minutes, you’ve done something.
Your brain sees progress, which helps reduce stress and overthinking.
2. The 2-minute rule
If a task or decision takes less than two minutes, do it right now.
Respond to that quick email, put away a few dishes, or write down a tiny idea.
Taking care of these small things right away keeps your mental to-do list from piling up.
It’s a simple way to feel more in control without adding extra stress.
3. Write the next small step
Instead of staring at a huge goal, write down the very next action you need to take.
For example, instead of “finish my project,” write “write the first paragraph” or “make a list of ideas.”
This keeps your mind focused on what you can do today.
4. Use a micro-reward system
Pair small actions with little rewards.
Once you finish sending that one email or organizing your desk, give yourself a small reward like a cup of tea or five minutes on your phone.
Associating progress with pleasure helps your brain enjoy starting and keeps you motivated.
5. Ground yourself in the moment
When your thoughts start racing, pause and focus on your senses.
Notice your breath, the feeling of your feet on the floor, or the texture of a fidget ring.
Spinning or rolling a fidget ring (like this one) while you work on a small goal can calm your nervous system and help you stay present instead of overthinking.
Big goals don’t have to feel stressful.
Using these simple mindset tools, you can start taking steps today, one small action at a time.
I put together a 1-hour class with all of the mindset and grounding techniques I used to work on my biggest goal (starting this little fidget jewelry brand 💛).
If you’d like to check it out, you can here.
Wishing you an intentional start to the New Year!
❤️
Bianca