Ideas for conscious goals in 2022
Now is a great time for setting goals. It doesn’t have to be a new year’s resolution. We can set intentions about what we want for the year and how we want to reach those aims. Our plans can nurture our wellbeing, the environment and communities. Here are some ways to live more consciously in 2022.
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Eat more plants
January is a perfect time to start eating more plants, add more diversity and even go completely plant-based or vegan if you feel ready. There are plenty of programs out there to support a new year’s resolution that can actually stick. Look for guides about Veganuary (not an affiliate link) and Meat-Free Mondays. Explore resources such as nutritionfacts.org to find unbiased tips on how to feel healthier.
When we get most of our calories from plants, this can help the environment and fellow beings as well as our health. A diversity of plants can improve the gut microbiome. A low fat plant based diet is said to prevent diabetes and heart disease. Plant based foods can also reduce the risk of breast cancer. Meanwhile, plant based alternatives are also known to have less of an environmental footprint than animal products.
Simple affordable swaps can make a big difference. Switch to soy milk or another fortified non-dairy milk. Eat beans instead of beef. Fry up shredded seitan and you might not even miss the white meat. Make a minestrone with plenty of white beans and no meats. Find one of the many recipes for a dairy-free cheesy sauce. Create a bolognese with green lentils instead of mince. Cook up a chickpea vegetable curry. It’s really easy.
You can contribute to change by getting more plants even if you are not 100% plant based. This concept is inspired by books such as Fiber Fueled: The Plant-Based Gut Health Program for Losing Weight, Restoring Your Health, and Optimizing Your Microbiome by Will Bulsiewicz MD and Simon Hill’s The Proof is in the Plants: How science shows a plant-based diet could save your life (and the planet). You could also find inspiration from the Meat Free Monday campaign. It gets people started a day at a time. You could get confident enough to continue the change in more than a day in the week.
If you want to eat plants only, then that’s great. Explore the popular program of Veganuary to get support on the journey. You can read about more benefits and strategies with The 30-Day Alzheimer's Solution: The Definitive Food and Lifestyle Guide to Preventing Cognitive Decline by Ayesha Sherzai and Dean Sherzai. I would also recommend How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease by Dr Michael Greger and Gene Stone. If you want to live for many years beyond this one, then have a look at The Blue Zones Kitchen: 100 Recipes to Live to 100 by Dan Buettner. From my own personal experience, the vegan plant based lifestyle can feel energising and fulfilling when done well. My own food lifestyle led me to learn so much about nutrition, health, the environment and animals. Just get enough B12 and talk with your doctor to see if you should have other supplements for individual reasons whether you’re plant based or not. Also stay balanced with the food groups and plant diversity. Then you should be fine.
Eat more plants in the new year. Try a salad like these beans to promote human and environmental health, along with compassion for fellow beings. Image: Pixabay.
Real zero waste swaps
Although the environment needs more than individual zero-waste efforts, this movement teaches great swaps and habits that can support the budget as well as the planet. You can set goals to consistently implement some of these changes in the new year if it works for your life. Here are some quick tips that changed my life. Wash and reuse any jars. They are free containers! Proudly shop for second hand clothing in the name of sustainability. You could find significant bargains, even brand new with tags (more likely online). I recently visited an op-shop and saw lots of BNWT swimsuits. I picked up some unopened packets of coloured paper for my child to enjoy. Search for something you need on Facebook Marketplace, Freecycle, Gumtree or eBay. If relevant, find a good deal for reusable cloth menstrual pads or breastfeeding pads. You can also find cloth makeup wipes. Well-made cloth pads should last for years, potentially saving money compared to repeatedly purchased disposables. If you have a baby or expect to have one, explore the world of cloth nappies. It’s not much more icky than disposables. I actually think cloth is less yuck because disposable nappies fill up the garbage bin and it can stink. Cloth nappies get washed every day or two. Keep them in a sealed bucket and they shouldn’t spread odour in the room. I switched to Bank Australia and wish I would have done it sooner. That bank acts more ethically and also offers a really good Bonus Saver account. Ok. There is a bunch of ideas crammed into a paragraph. Reusables save money and resources in the long term. Second hand shopping redirects things away from landfill, reduces the demand for the manufacturing of new items and could significantly reduce the cost of living. Use what you already have and buy what you truly need.
How can this all translate into goals for the new year? Ask yourself some questions before buying something new. Is there an affordable reusable alternative? Is there a cheaper second hand accessible option? Try the “No Spend Challenge” to really focus on only buying what you truly need. You would continue to buy necessities like food and pay for essential bills. Some people eliminate all entertainment subscriptions. I know my family relies on Netflix for emotional comfort. You could set other goals like not buying any new clothing for a month or a few. Make your own rules to challenge yourself in an achievable way.
Invest in a good quality reusable drink bottle that can handle any temperatures, anywhere. Image: Pixabay creative commons
Eco Minimalism
Minimalism gained quite a following in recent years. Eco minimalism considers environmental needs when applied to minimalist decisions. I follow the version of minimalism that is defined as only bringing in things that bring value to your life. People may become minimalists to improve their mental health, finances, or freeing up more time in the day. When we buy something new, we usually have to work to have it. Work to have the money to pay for it. Work to keep items clean, tidy and functioning. If you want to create minimalist goals in the new year, ask yourself what truly brings value - practical or social values could be more important than nostalgia. Or reduce the sentimental keepsakes to a smaller amount so you only have what matters. Minimalism is a big topic. There are books and podcasts out there on this topic. In the mood of the new year, I encourage you to write specific goals about something you could minimise.
Some people choose to live in larger homes to store their things - which they may or may not actually use. A big home needs to be maintained in a variety of ways. It also will have more lights that use electricity and so on. My family lived in a very small home for a while because that minimal indoor space suited our needs. We lived near abundant parks and beaches for outdoor recreation instead of having a back yard. I changed my attitude towards that during the pandemic when we were expected to stay at home more. This shows how our needs change over time. When we then lived in a larger home, I had too much stuff that had been in storage. I struggled to find the time to give or sell all these excess things. We like a bit more indoor and outdoor leg room at home but I don’t want clutter. Our needs evolved. Minimalism should not be about depriving yourself of something you need. My fresh new year challenge will involve really questioning the things I already have. If I don’t actually use something, would someone else benefit more from having it instead? Then my living areas could be about living instead of storage.
Routine spiritual practice
Meditation groups are a great way to be mindful of the present, the universe and the spirit. Image: iStock/Getty.
The new year calls for a review of existing spiritual habits or the start of fresh routines. Try doing your favourite spiritual activity daily, weekly, fortnightly or monthly. This could be the key to a new-year goal in this area. The timing can be specific enough. Spiritual communities can strengthen by staying involved consistently over time. You could also feel more able and focused when doing mindful activities again and again. For example, many people perceive a struggle with meditation. They may wish they could concentrate more, continue meditating for longer or wonder if they should stop thinking or not. Now is as good a time as any to persist in these practices. Seek guidance from a knowledgeable leader to get answers to those questions. Should we stop all thoughts? Or should we let the thoughts flow to us and then away again? It depends on your beliefs. Find a teacher or resource that encourages you to connect with your spiritual side in an achievable way.
If restrictions are eased now or will allow more freedom later, this could be an opportunity to gather with other people for spiritual purposes. Look online for occasional or regular events that could be starting in January. Let yourself ‘shop around’ to find the group that feels right. I personally prefer communities that are more understanding and inclusive of the vegan diet and lifestyle. It’s just easier for practical reasons. We can share food or I can at least have options without having to bring my own food. Then I can shift my attention back to the primary purpose - spiritual connection.
If practicalities are getting in the way of an in-person spiritual social experience, there are ways to create routine at home with virtual gatherings. This has been an ongoing theme in the pandemic. It is very understandable if you feel unsatisfied with just online interactions. Keep hope. If you can meet with even one or a few people, that’s better than nothing. If you’re going fully solo, keep hope. Talk with other people who are under similar restrictions. I felt comforted when I virtually met some people who were also under a version of lockdown. I was reminded of how other people have similar experiences and struggles. I felt less alone when knowing I was not the only one who was navigating that reality.
Choose the spiritual practice that feels right for you. Image: Unsplash.
Aim for more self-care
We should look after ourselves. If you felt too busy last year when working from home or juggling life, try to gain more balance this year. This is a positive intention that can manifest in different forms at various times. Allocate time for relaxation. Maybe even be pampered.
I am actually trying to overcome the reluctance around this right now. I ended up with those thoughts like, ‘I am too busy to stop and work on my anxiety.’ If I spend any money on myself for leisurely purposes, like spiritual or soothing services, I feel guilty and try to justify that cost. We need to transform our perspectives to value investments in our own wellbeing. If you end up feeling emotionally or physically unwell, you could become less able to serve others. I choose to set a broad intention of nurturing myself this year. 2021 was a hell of a struggle, to put it bluntly and honestly. 2022 is offering some opportunities. I will care for myself by pursuing independence, skills, knowledge, mindsets and communities.
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