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Health Goals 2024: Kickstart the New Year with Goldea Health

What a year that has been, huh? A rollercoaster of challenges and personal growth. But hey, let’s not stare in the rearview mirror with negative feelings. It’s time to look ahead to a sparkling 2024 full of health and positive vibes.

And what better way to start a new year than with healing rituals? We understand that the dark January often comes as a chill, especially after an intense time of togetherness and cozy lights. That's why we've put together 5 morning and evening rituals especially for you.

You don't have to do them all in a row. Just choose the ritual that suits you best. The easier it will be to make it a regular habit.

Let's beat the winter blues together and get a healthy start into 2024!

Directly to:

End of year ritual: reflect with 8 journal questions
6 Practical Tips, Rituals and Inspiration
Why do good intentions often fail?
Sugar free with Goldea Health
Conclusion
Need more inspiration?

End of year ritual: reflect with 8 journal questions

Take some time for yourself. Make this a real self-care moment. Warm blanket, herbal tea, candles on, your favorite playlist and sit down. Let's reflect together on the past year and see what you would like to do differently in 2024. These stimulating questions will help you think about your health goals for the coming year:

Looking back at 2023:

Think back on the highlights of the past year. What did you accomplish that you are proud of? What were your happy moments?
What aspects of your life were not bringing you the joy, fulfillment, or satisfaction you craved?

Looking ahead to 2024:

Are there certain situations, habits or relationships that you would like to see changed in 2024?
How do you envision a healthy and happy year ahead?
Which health goals fit your lifestyle?
What does self-care/self-love look like to you and how will you apply this in 2024?
What small habits do you want to tackle for a big impact?

When you're done, make a list of goals you want to achieve this year.

This can be big small, 1 or more. Hang these in a place where you look a lot. For the creative ones this can also be in the form of a mood board. Crafted or maybe via Pinterest. Share them with us!

Tag us on Instagram: @goldeahealth

6 Practical Tips, Rituals and Inspiration

1: Limit your screen time

We all know that scrolling through screens has become a habit. Let's do it differently in 2024.

Now review your screen time and cut off at least 30 minutes of it.
Set social media limits on your phone.
Avoid screens after 8pm. You are in control!

2: Drink less alcohol

Let us challenge you to go a month without alcohol. Jessie Jazz has a fantastic podcast about the benefits of this. Give your body a reset and feel the energy flow!

https://open.spotify.com/episode/19Jja9ceOmoK7IzN5a8Vgb

And here's the sequel: 4 months sober feeling better than ever!

3: Move

We all know that exercise is healthy. Make this one of your goals. Whether you dream of 2 pull-ups, learning a handstand, learning to surf or running 5 km, make it as big or small as suits you. Let exercise strengthen your body and mind

4: Reading goals

Take some time for yourself and immerse yourself in four books in 2024. Whether it's for self-development, relaxation, or reducing evening screen time, books are your new best friends.

5: Cold shower

A cold shower with a water temperature between 10 and 12 degrees gives an immediate sharp and alert feeling. How?

Start with a modest 20 seconds.
The next day, add 10 seconds.
Work your way up to 2 to 3 minutes.

Keep an eye on your breathing to prevent any cramps. Keep breathing consciously, even if it feels a bit unnatural at first. Remember: the greater resistance of your body leads to greater positive effects.

Important: Cold showers are not recommended for people with heart problems.

6: Warm breakfast, especially in winter!

Avoid cold breakfasts in the winter. Your intestines really don't like this. Instead, think of a vegetable omelet, warm oatmeal, warming spices. Embrace the benefits of a warm start for a healthy and balanced start to your day!

Why do good intentions often fail?

We've all seen good intentions fade away. Good habits can fade for a number of reasons:

Lack of Consistency: If you are not consistent in performing a habit, it can quickly fade away.
Change in circumstances: Changes in your life, such as new work hours, travel commitments, or other unexpected events.
Lack of motivation: If the motivation behind a habit fades, the habit is likely to disappear.
Setting Goals Too Big: Sometimes people set goals that are too ambitious, which can lead to overwhelm.

Do you recognize yourself in any of these points? It doesn't matter, we are all human and even with us a goal or habit sometimes fades. It is important to be aware of this. That is step 1.

And now let's have two simple tips to prevent your habit from weakening.

Tip 1: Focus on one habit at a time

Focus on one thing at a time. No matter how small it is, it sets the tone for bigger successes. Oh yeah, don't forget to celebrate every success. No matter how big or small!

Tip 2: Find a buddy

Share your journey with others! Share your goals and keep each other sharp.

Joint app group: Create a special app group with friends or like-minded people. Share your health goals, but also questions or challenges. Be each other's support group.
Weekly reflection conversations: 1x per week to call, coffee date to reflect (+ catch up).
Joint workouts: and motivating and very fun. Can also be a walking date!
Challenges: For example, a month without sugar or a weekly step goal.

Sugar free with Goldea Health

Are you looking for a partner in health? Good news! We want to be your health buddy, your companion on the path to a more energetic and healthy you.

On January 8th we will start the 20 Days Sugar Free Challenge and we would love to have you join us!

Why should you join? Because this challenge is not only an opportunity to eliminate sugar from your life, but also to make more conscious choices for your body and mind.

Why go sugar-free? Simply because we believe in the power of healthy habits. Unstable blood sugar levels can negatively impact energy levels, mood, and weight. Fluctuations cause fatigue, mood swings, and sugar cravings.

Long-term instability increases the risk of insulin resistance and type 2 diabetes. Maintaining stable blood sugar levels is crucial for balanced energy, mental clarity, and overall health.

With our Sugar Gluco Balance ( a herbal preparation that helps maintain a natural blood sugar level ), balanced meals, limiting sugar intake, together with regular exercise you ensure a healthy body. No sugar means: