post by Pause & Breathe co-founder Susie Hooper

Although I don’t set New Year’s Resolutions, before the end of one year and the start of the next I do take time to consider my priorities for the year. This is all about how I want to nurture my own wellbeing, and how I want to show up in my own life.

I decided that this year I really wanted to focus on rest. For me, this is about bringing in the 7 different types of rest - watch Dr Saundra Dalton-Smith’s excellent Ted Talk about this here. This is all about learning to listen to my needs more – when is it that I need a certain type of rest? How do I determine this? Becoming more attuned to myself to meet my own wellbeing needs.

I have also been reading Tim Spector’s “Food for Life”. This is such an interesting book, full of ideas on how to eat better for healthy gut microbiomes. One of his suggestions is to eat 30 different types of plant every week. This might sound a little overwhelming, but it includes pulses, legumes, herbs – so feels more manageable. I’ve started to keep a note in my diary of the plants I’m eating – with the aim of consuming 30 different ones per week. I’m hoping that I’ll feel a difference in my gut, which can be super-sensitive at times (I used to have IBS, which can flare up very occasionally particularly at times of stress).

I got a smart watch for Christmas, so I’ve started to monitor my steps and my sleep. My aim is to walk an average of 6000 steps per day, and to sleep between 7-8 hours, with 15-20% of this to be deep sleep.

I’m also continuing to count my dips, as getting into cold water continues to be important to me and to keep an eye on my exercise levels – noting down anytime I’m exercising for 30+ minutes at a time.

I’ve noted that I definitely prioritise physical and mental rest – lots of things to help me switch off and to rest or stretch my body. I’ve been pretty hot on getting sensory and social rest too: switching off from screens and catching up with people who make me smile. I need to refocus on creative and spiritual rest, and have barely given myself any emotional rest. Something to think about for February.

I’ve averaged 32 different plants every week, and am noticing that keeping an eye on this is helping me to get more variety into my diet. Choosing different fruits and vegetables particularly, which is great – makes mealtimes more interesting too.

Can you believe that I’ve walked 83 miles in January! This averages out at 6167 steps a day, which I’m really pleased with. Of course, having a dog to walk helps!

Phin the dog, looking happy on a walk with a stick in front of him

My sleep has averaged out at 7 hours 47 minutes per night, with 16% of this being deep sleep. I definitely notice that I feel more tired when I haven’t had much deep sleep. One thing that has really helped has been listening to a Yoga Nidra to fall asleep to.

I have exercised for 30+ minutes on 19 occasions (something other than walking), and gone for 7 dips. I’ve also dipped in two new locations in January, which has been fab.

Me post-dip at a new location for me: North Third Reservoir

I’ve got myself into a better habit with my journaling to keep a better note of all of this: after breakfast I reflect on the day before. I have so much more energy in the morning than at night-time, and journaling last thing at night has never worked for me. However, this new rhythm is feeling good.

January feels like it’s been a good month – I’m happy with how things have been going, and plan to keep this up for the month ahead. How has your January been? What intentions are you taking with you into February?

January Reflections

Intentions Vs Resolutions