Making big lifestyle changes is tough with bipolar, but small, incremental habits are helping me take small, meaningful steps.
Over the years, I have made all the resolutions: Lose weight, quit coffee, quit social media, post on social media daily and become an Instagram maven, become a Martha-Stewart-level housekeeper, write first thing every morning, meditate first thing every morning, wear makeup (or at least moisturize my face), and on the list goes.
In recent years, I haven’t bothered making resolutions because I know how they always turn out for me: I start out with great enthusiasm, but then I flounder, quit, and continue feeling powerless over the things I want to change.
The more cynical part of me thinks New Year’s resolutions are just a gimmick to sell gym memberships and storage solutions. The critical thinker in me questions the notion that I am fundamentally flawed and need a lifestyle makeover.
Small Adjustments Can Lead to Better Mood Management
Nevertheless, I have a few bad habits that need changing, and some of these changes could improve my mood.
In light of this knowledge about my winter blues and my track record of unsuccessful changes, I’ve decided to make 2025 a year of tweaks and adjustments. I am not suddenly going to become someone who spends an hour at the gym daily, write 2,000 words each morning à la Stephen King, or develop an hour-long meditation routine.
This year, I aim to change how I spend an hour a day — five minutes at a time. This means each month, I will make a five-minute adjustment to my routine.
Making Incremental Changes to Avoid Overwhelm
It’s an experiment. Maybe it will be like every other year, but I’m hoping that by making my goals manageable and incremental, the change process will feel more feasible.
So, what’s my plan of attack? I will set five-minute goals for January, February, and March and reevaluate quarterly. I could also plan the whole year, but frankly, that feels like a trap. I fully expect there may be goals I wish to revisit.
Kickstarting the Day With Five Minutes of Exercise
In January, I’m devoting five minutes of each day to exercise. Jumping jacks, dancing in the kitchen, a brisk walk around the block — anything to get my heart rate up.
Currently, I start my day with coffee and screen time — email and social media — and I’m feeling pretty gross about it. I’d like to devote the first five minutes of my day to movement. Even if I don’t get it in first thing, there’s no reason I can’t squeeze in five minutes at some point.
Sometimes, starting is the biggest hurdle, so I’m curious if I’ll be inclined to carry on and do more. Best of all, exercise, even in small doses, helps combat depression.
Replace Nighttime Screens With Reading
In February, I want to address the other bookend to my day. Instead of winding down to Netflix at night, I’d like to spend the last five minutes of my day reading. Poems, blog posts, books — it all counts when expanding your mind.
Also, it’s no secret that screen time before bed isn’t conducive to a healthy sleep routine, and good sleep is a pillar of bipolar recovery.
Playful Writing to Spark Creativity
In March, I’d like to devote five minutes after lunch to writing for the sake of play. It’s not a project — just pure creativity. By April, I’ll be due for a quarterly evaluation of what’s working and what isn’t.
Who knows? Maybe I’ll discover that writing works better in the morning and exercise at lunchtime. If I’m still on track with the first five minutes, I hope to be ready to add five more minutes of exercise.
Building Momentum Through Quarterly Adjustments
If I’m still on track, May will bring an additional five minutes of reading, and June five more minutes of writing, and so on. Honestly, I’ve never put this amount of thought into my New Year’s resolutions. I usually write them down on a scrap of paper, and I never look at them again. I’m hopeful this is a good omen.
Approaching Resolutions With Curiosity Instead of Pressure
Above all, this is an experiment. I want to approach the results with curiosity. I want to learn more about myself and what works for me.
It would be nice to enter 2026 a little more fit, well-read, and excited about creating, but what making these adjustments teaches me about how I form habits is also valuable.
No whipping myself with a wet noodle over what doesn’t work. I just want to know if you can teach an old dog new tricks.