Why make a word of the year?

It’s January and if your feed is anything like mine, you’ve seen tons of people sharing their resolutions for the year or maybe even some “words” of the year. Did you make a resolution? Pick a word? Does that excite you? Or does it make you roll your eyes? I won’t tell if you’re rolling your eyes, because it’s okay if you do. You don’t have to like anyone else’s resolutions or word anymore than you have to like what they eat for breakfast, but you might want to think of a word for yourself if you have been struggling to change the same thing about you, over and over.

Read on to find out why I think it’s worth it to pick a word, how to pick a good word, and in case you want to start with a loaner before finding your own, you’ll learn about my word to start 2023.

Simple & Action-Oriented

Having a word focuses our attention and intentions on a behavior we want to improve on. When you focus on all the things, you focus on nothing. We know that we are what we repeatedly do - so picking one outcome at a time to put your mental and physical energy into tends to lead to change. I think a word of the year is a helpful tool because it works like an affirmation, a plan, a redirection, and a reminder all in one that is easy to remember, and mold as we go. It’s behavior-driven.

How to Pick A Good Word

To find your word of the year, think about what you are always nagging yourself over. What frustrates you about yourself, what do you struggle with? Take that shortlist and write out the antidote to those things- what would better replace that feeling or thought? What action would solve that issue? These answers are usually verbs or adjectives and are great candidates for your word of the year.

Next, I like to look up the actual definitions of those words, check out synonyms, and say them outloud. If the word scares you a little- like it makes you go “Wouldn’t it be nice if I was this?” of “I am so not close to that,” then you’re on the right track.

Finally, to pick just one word from your list of candidates, take a step back and see if one word pertains specifically to a phase you’re in or about to be in. A good word supports you through life events and challenges you’re facing. You can also pick which word expresses the outcome that excites you the most? Don’t worry about what you think you should do, what would look the best, or what people might expect you to do- this is your word, your intention.

Can you pick a bad word?

It is really important to match your word to your current season- meaning don’t pick a word contradictory to what you actually need to or can do in a phase. While there’s always many options for “good words” there is also the potential for a poor choice- meaning it just doesn’t fit what you’re going through.

For example, you wouldn’t want to pick “rest” as your word if you’re about to start a new job, have a baby or go through a super busy time. It seems like that word might balance you out but it won’t. An intense season of change or extra work does not go along with rest—so highlighting rest in the face of extra work is not going to go well for you. You’ll be fighting your season and feel worse about your inability to rest. It’s not you- it’s your season.

In this scenario, instead of aiming for “rest,” a better word might be “pace”, “flow”, or “lean” (as in into the help from others or into your task and complete it at your best). Words that point to what will get you through that phase will work much better than one in direct conflict.

Continuing with this example, after that intense phase, “rest” would come in as a great word to remind yourself to slow back down and take a rest after your hard work. That’s balance- seasons of work and seasons of rest- they’re not both at the same time. Make sense?

Best tips for taking off with your word:

Write it, Look at it, Share it with people you trust, Imagine it, and Read about it. Don’t question if you picked the right word.

Don’t compare your word to others. Don’t worry what other people think about your word. Don’t wonder if you should have picked a different word.

Give it at least 3 weeks of no question, no judgment- this is my word and I’m sticking to it effort. Remember, change takes time and we don’t usually see progress while it’s happening. That being said, how can you tell if it’s working???

“You need time to face challenges and to experience growth”

My recommendation here is to keep track of the attention and actions you take practicing you give the word, aiming for daily.

You could record saying your word as an affirmation aloud as a daily habit in Trainerize*. You could write something about it every day in a journal. You could turn it into a sentence (or a few, like I do) and recite the affirmations at the start of each day and when you face the challenges-again can be tracked in Trainerize.

We are all busy people and naturally avoid things that are difficult or uncomfortable… so if you’ve picked a good word- it’s going to challenge you! Don’t back down. Have a support system or enlist the help of a professional counselor, therapist or coach to help. A good support system will hold you accountable for practicing your word and be able to “hold up a mirror” to help you see the results of your actions …or inactions.

If you are looking for support to make practicing your word a habit- I can help! You may enjoy using a paper tracker like the one below - or check out the other ones availbe for instant download on my website!

Or if you’re a digital person, you might enjoy using my app. We can start a habit tacker for you with real time tracking and progress reports so you can see how you’re doing and I can nudge you if you’re falling off pace! Use this link to set up a time to chat!

My Word for 2023

Alrightly on to my word in case you need a loaner or inspiration. As a pretty anxious, over-stressor, and one of the best over-thinkers around, I’ve selected EMBRACE as my word of the year. More than just accept, deflect or tolerate- t’s make space and sit with what I experience. I’m using the following affirmations to help remind myself of my desired outcomes:

Embrace what comes easily to me … and what I work hard for.

Embrace the days I feel good in my body …and the days I don’t.

Embrace when things go well, …and when they don’t.

Embrace imperfection in myself ….and others. It’s okay to be imperfect.

Embrace opportunities and happy and good things. Don’t downplay or deflect success!

Embrace the things I know… and don’t know yet.

Embrace things I don’t like and let myself be moved to change. Complaining does nothing!

What word will inspire you to work hard and reach your goals in 2023 ???

I’d love to hear your word!

As always, thank you for reading and sharing!

XoXo Heather

Do You Have a Word of the Year?