New Year’s resolution, Recovery, and Reflection

By Fredrik Sträng

As another year draws to a close, many of us are reviewing the past year with a curious eye. If you’re not summing it up yourself, Spotify, Facebook, and other social media are doing it for you with “most played” playlists and the most “liked” posts. It’s also that time of year when we long for recovery and perhaps even hope to doze off to Disney’s Christmas Parade. And then the New Year’s resolution often becomes a half-hearted attempt to improve ourselves for 2025.

After 24 years as a mountaineer, I’ve learned that there are no miracle cures. When you reflect on the year, do it not with self-contempt and searching for faults, but with joy over lessons learned and memories made. Do you want to recover? Do it with healthy routines: sleep at least eight hours a night, move daily, avoid excessive eating, and spend time with loved ones. And when you make a New Year’s resolution, make sure it’s sustainable and realistic—something that lasts longer than two pathetic weeks and doesn’t leave you disappointed.

Part 1: Reflection

Scrolling Instagram Reels and TikTok a bit too much and thinking: How do people manage to do everything? Maybe you wish your life was just as eventful? Do you look back on the year wishing you had done what you never found time to do? Addiction stress, from a social media perspective, is the extra stress that arises when you constantly have to add new content, engage with followers, and manage the flow of updates. It can lead to increased pressure to be constantly active and visible online. Studies show that the brain perceives stories and Reels as if the same person is experiencing all of this. “Good grief, how active are people really?” your brain shouts at you, and you unconsciously start comparing with your own life.

We live in a time where, for the first time in history, we spend more time following other people’s lives than our own. This easily creates a feeling of FOMO (“Fear Of Missing Out”), meaning that you feel left out and dissatisfied with your own life when you see others doing exciting things online. This can make you feel that your own life is pathetic by comparison, contributing to anxiety and insecurity. So be a little kinder to yourself this Christmas. Things may not always go as planned, but if you gave it your all and did your best, who has the right to say you’re a failure? It’s okay to fail. In fact, the better you are at failing, the tougher you get and the more mentally resilient you become.

When you reflect on the year, remember that science shows that cleaning and organizing can have a positive impact on your mental well-being. Clear out apps you don’t use, remove unnecessary files from your computer, clean out the attic, and donate unused clothes to charity. These actions create a sense of control and order, which reduces stress, increases concentration, and improves your mood. This can lead to increased energy and a calmer mind, allowing you to better handle upcoming challenges. A clean and organized environment also promotes creativity and productivity, allowing you to start the new year with a fresh and positive outlook. You’ve not only freed up space for new memories and experiences but also defragmented everything so that you can easily find tools, clothes, or gear without wasting time searching.

Part 2: Recovery

There is something magical and liberating about being on expeditions like in the old days before 24/7 satellite connections became standard. Being away for two months at a time in the mountains felt like being stranded on a deserted island. We communicated sporadically with simple satellite messages, but otherwise, we knew nothing about the world outside our base camp at 5,000 meters. This disconnection from the outside world allowed me to fully focus on the task at hand, without thinking about tax reports, bills, and the 9-5 grind. This complete presence that mountaineering brought served as an effective cleansing for the mind, like dissolving a blockage in a drain. Taking a break from all the “musts” and demands is one of the magical reasons why I climb mountains. Being able to get away from it all and just be is a freedom I value highly. So, disconnect from reality a bit this Christmas. Believe me, the Earth will continue to revolve around the sun, and your body will keep producing ATP (ATP is like small batteries in your cells that give you energy to play and run all day💡🔋) without your constant involvement. Moving every day, even during rest periods, can actually help you create more energy and improve your overall well-being. Scientific research supports this reasoning in several ways:

Improved Metabolism: Physical activity boosts metabolism, helping the body break down food more efficiently and convert it into energy. A study published in the Journal of Applied Physiology found that regular exercise increases mitochondrial biogenesis in muscles, meaning the body’s “powerhouses” become more numerous and efficient, thus producing more energy.
Regulation of Sleep: Regular physical activity is also known to improve sleep quality. According to the National Sleep Foundation, exercise can help you fall asleep faster and enjoy deeper sleep. A study published in Sleep Medicine Reviews shows that physical activity acts as a natural sleep regulator, reducing the time it takes to fall asleep and enhancing sleep quality.
Reduced Stress and Increased Calm: Exercise has also been shown to have a positive impact on mental health. Physical activity releases endorphins, the body’s natural “feel-good” hormones, which can reduce stress and create a sense of calm. According to the American Psychological Association, regular exercise reduces symptoms of anxiety and depression. Additionally, a study in the Journal of Health Psychology found that exercise helps regulate the body’s stress response and creates a sense of well-being.

Though it may sound counterproductive, daily physical activity during rest periods can improve your metabolism, regulate your sleep, and create a sense of calm and well-being. Moving every day is like putting a warm blanket over your mind, helping you recover and create new energy. By taking these steps, you can improve your health and well-being, making you stronger to face future challenges and start the new year with renewed energy and positivity.

Part 3: New Year’s Resolution

Hand on heart. How many of your New Year’s resolutions do you actually remember? And more importantly, how many have you kept longer than two measly weeks before falling back into old habits? A small comfort is that you are not alone in breaking your resolutions. If we only used New Year’s resolutions as a measure of our self-worth, it would look quite pathetic. Poorly formulated New Year’s resolutions are like cheap motivational speakers – they sparkle like a sparkler and burn out way too quickly. It’s a bit like peeing your pants on a cold winter’s day; it warms you for the moment but soon you start shivering uncontrollably. To create resolutions that stick, it’s important that they are specific, realistic, and broken down into manageable steps. Research shows that these methods can increase the chances of success. Here’s a more detailed explanation:

Set Specific Goals: A study published in the Journal of Clinical Psychology shows that specific goals, like “I will go to the gym three times a week” instead of “I will exercise more,” are more effective. Specific goals provide clear direction and make it easier to measure progress.
Keep Goals Realistic: Research from the American Psychological Association emphasizes the importance of setting realistic goals. If the goal is too ambitious, it can lead to frustration and giving up. A realistic goal considers your current circumstances and time frames.
Break Down the Goal into Sub-goals: Breaking down a big goal into smaller, manageable steps can make it less overwhelming. According to a study in the Journal of Occupational Health Psychology, this increases motivation and the sense of making progress, which in turn leads to a higher likelihood of achieving the goal.
Document Your Goals: Writing down your goals can increase commitment. A study from the Dominican University of California shows that people who write down their goals are more likely to achieve them compared to those who only think about their goals.
Regular Follow-up: Regularly tracking your progress and adjusting strategies as needed is crucial. Research published in the Personality and Social Psychology Bulletin shows that people who regularly monitor their progress are more likely to reach their goals.
Celebrate Small Successes: According to a study in the Behavioral Science & Policy Association, celebrating small successes along the way can increase motivation and resilience. It provides a sense of accomplishment and makes it easier to stay engaged over time. By setting specific, realistic goals and breaking them down into sub-goals, writing them down, and regularly tracking your progress as well as celebrating small victories, you increase your chances of keeping your New Year’s resolution throughout the year.