New Year’s resolutions are great – whether it’s losing a few pounds, doing Dry January, or swapping coffee for tea. But let’s be honest—most of us fall off by February, and that’s okay. This year at Evoke, we’re using mindfulness to help us stay committed to those resolutions.

Mindfulness isn’t just for wellness experts. Anyone can do it, and it doesn’t take much time. When we’re present, we’re more aware of our choices, habits, and feelings. By staying in the moment, we’re less likely to act on impulse or fall back into old patterns. The now can feel eternal and offer a deep sense of peace – and anyone can access it!

Here are a few simple ways to get started and strengthen your willpower:

1. Mindful Eating – Slow down and savour your food. Notice the colours, textures, and flavours. Give your full attention to the experience. No point having an ice cream angrily!
2. Being Present – When your mind drifts, take a deep breath and bring yourself back to the moment. Focus on your surroundings – who are you with? What can you see, hear, and feel?
3. Body Scanning – Spend a few minutes focusing on each part of your body from head to toe, relaxing as you go. Perfect for winding down, or de-stressing.
4. 5-4-3-2-1 Grounding – Name 5 things you see, 4 you feel, 3 you hear, 2 you smell, and 1 you taste. A quick and easy way to feel grounded.
5. 60 Seconds Breathwork – Inhale for 4 counts, hold for 4, exhale for 4. Repeat. It reduces stress and resets your focus. (Warning, you might enjoy it and do it for several minutes!)

Another powerful practice is gratitude. Studies show practicing gratitude can reduce depression by 35%. We’re committing to writing 10 things we’re grateful for every morning to train our gratitude muscle. After all, you can’t be grateful and anxious at the same time!

Here’s to a mindful, grateful, and successful 2025 – let’s make it one to remember.