Being Well Podcast: New Year’s Resolutions
December 31, 2018

As the pages of the calendar turn, it’s natural to reflect and take stock of both where our lives are and where we’d like for them to head in the future. Today’s episode is going to focus on making effective New Year’s Resolutions, and getting the most out of that process!

On this episode, we discuss:

  • A process for setting goals based on love, work, and play.
  • Why it’s important to focus on a finite set of goals.
  • The difference between process and outcome goals.
  • How we can get better at sticking with our resolutions.
  • Setting our sights on big-picture ends and paring them with actionable means.


  • 0:45: Do you make resolutions?
  • 2:30: A process for new resolutions.
  • 4:00: Focused goal setting.
  • 6:10: Good crowds out great.
  • 7:10: Be aware of how setting resolutions makes you feel.
  • 8:30: Pitfalls around resolutions.
  • 12:05: Process vs. outcome.
  • 13:20: Setting goals for love, work, and play.
  • 15:20: The power of little numbers.
  • 19:15: Sticking with resolutions.
  • 21:30: Focusing on what you can control.
  • 23:30: Means and ends.
  • 27:15: Affective forecasting.
  • 29:45: Big picture ends and actionable means.
  • 33:15: Focusing on the present moment.
  • 36:00: Removing negative influences.

If you’d like to start making real, positive changes to your brain and your life, but you don’t have a lot of extra time, then you may want to check out Rick Hanson’s new program: Just One Minute.

Dr. Rick Hanson offers 57 brief practices that strengthen the neural networks of deep well-being and resilience.

This program gives you just one thing to focus on each day to gradually change your brain for the better so you can handle the stresses and challenges of everyday life with greater ease, inner strength, and confidence.

Each practice is grounded in modern neuroscience and ancient wisdom, and Rick’s background in the very real world of business and raising a family.

Practices include a 1-2 minute video explaining the importance of the practice and how to do it, a recap, reflection, and suggestion for integrating it into your daily life, weekly emails with inspiration, support, and encouragement, an audio download, transcription, and printable handout.

They’re quick and easy to do, and each repetition strengthens key neural circuits – just like building a muscle in the gym. It’s the law of little things: a small thing repeated each day adds up to big results. Just one thing… that could change your life.

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Join Dr. Rick and Forrest Hanson every week on the Being Well Podcast for lively and thought-provoking conversation and practical tips for being happier, building inner strengths, and getting the most out of life.

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