Hello, and welcome to The Happya Life Podcast. I’m Clare Deacon, your guide on this journey to thriving beyond survival and crafting a life that feels aligned, balanced, and joyful.

Today, we’re talking about one of my favourite topics: using the start of a new year as a powerful opportunity to reflect, reset, and thrive. Whether 2024 was a year of triumphs, challenges, or a mix of both, this episode will help you close that chapter with intention and step into 2025 with clarity and purpose.

Together, we’ll explore why reflecting on the past matters, why resolutions often fail, and how to set meaningful intentions that truly stick. I’ll share insights from positive psychology, personal stories, and actionable tools to help you manage your mindset, honour your emotions, and show up for yourself in small but transformative ways.

So, grab a cup of tea, find a cosy spot, or let this episode keep you company on your walk. This time is all about you. Let’s dive in.

Part 1: Reflecting on the Past Without Getting Stuck

Let’s start by looking back at 2024, not with judgement or criticism, but with curiosity and compassion. This isn’t about picking apart what you did or didn’t do; it’s about acknowledging the journey you’ve been on. You might ask, “Why is this important?” Well, research in positive psychology tells us that self-awareness is foundational to growth. Reflection allows us to notice patterns, both positive and negative, and gives us the clarity to choose differently.

Reflection is a powerful tool, but it’s important to do it well. The goal isn’t to get lost in the past, it’s to stand firmly in the present while taking a reflective glance back to learn from the highs and the lows. Reflection is not about reopening old wounds or becoming tethered to past traumas. That’s work for another day and another podcast. Today, we’re focused on the here and now, taking the lessons from 2024 and leaving behind what no longer serves you.

Think about this analogy: Imagine driving a car. Your rear-view mirror gives you just enough information to navigate safely, but if you stare at it too long, you’ll crash. Reflection works the same way, it’s about gathering information, not living in the past.

Here’s why this works: Reflection activates your brain’s prefrontal cortex, helping you process experiences and make intentional decisions. It’s how you extract meaning from your story and identify what truly matters to you. The prefrontal cortex also plays a crucial role in emotional regulation, helping you reframe challenges and focus on what’s within your control.

One of my clients, I’ll call her Sarah, came to me after a year of feeling stuck. She was overwhelmed by a sense of failure, focusing only on the things that didn’t go well. Together, we worked on reframing her perspective. Instead of seeing her struggles as evidence that she wasn’t good enough, we used reflection to uncover her resilience, strength, and small but significant wins. That shift helped her enter the New Year with hope and direction.

As you reflect on 2024, ask yourself:

• What moments in 2024 made me feel proud?
• What surprised me about myself – good or bad?
• What drained my energy, and how can I protect myself from it?
• What am I ready to let go of, and what habits do I want to nurture?

It’s not about perfection, it’s about learning.

Take these questions away to ponder after the podcast, perhaps during a journaling session or a quiet walk. Reflection isn’t about immediate answers, it’s about creating space for clarity to emerge. And it isn’t just about learning from the tough times; it’s also about celebrating your resilience. Maybe 2024 wasn’t your best year, but you’re here. You’ve shown up for yourself by listening to this podcast, and that’s something to celebrate.

2: Why Resolutions Fail and Intentions Work

Now that we’ve looked back, it’s time to look forward. Let’s talk about New Year’s resolutions. The truth is, most of them fail and here’s why. Resolutions often focus on what we want to change without considering how to make that change sustainable. They’re rigid, outcome-driven, and often tied to external pressures rather than internal values.

For example, if your resolution is to “get fit,” but you hate the gym, chances are you’ll give up by February. Why? Because the goal isn’t aligned with what truly motivates you.

But if you’ve made resolutions, don’t worry, they’re a great starting point. Just make sure you have the tools to support you. Instead of focusing on the outcome, shift your attention to the process. This is where intentions come in.

Intentions are about who you want to be and how you want to show up in your life. They’re grounded in values, flexible in approach, and designed to guide you through challenges.

If you’re not sure where to start, try this: Choose one word or phrase to guide you in 2025. Words like “balance,” “growth,” or “joy” can act as a compass when life gets messy.

For example:

• If your desire is connection, your intention might be: “I will nurture meaningful relationships by being present and listening deeply.”
• If your desire is growth, your intention could be: “I will embrace challenges as opportunities to learn and expand.”
• If your desire is balance, try: “I will honour my needs by setting boundaries that protect my time and energy.”
• If confidence is your focus, you might say: “I will step into my strengths by taking one bold action every week, even if it scares me.”
• For work-life balance, you could choose: “I will create space for rest by scheduling downtime into my week.”

By focusing on intentions, you’re giving your brain’s reticular activating system (RAS) a clear directive. The RAS filters what you notice in your environment, so if you focus on balance, you’ll start to see opportunities to create it. If you don’t consciously direct your focus, the RAS will stick to old patterns which might not be what you want. Think of it like a GPS: Without a set destination, it’ll just loop back to familiar routes.

Intentions also build psychological flexibility, the ability to adapt to changes without losing sight of your values. Life will throw curveballs in 2025; intentions help you stay grounded while navigating them.

Intentions should feel meaningful and manageable. This isn’t about perfection, it’s about progress.

Part 3: Showing Up for Yourself and Managing Your Well-being

Growth isn’t easy, it’s uncomfortable, messy, and often full of resistance. Here’s the truth: Growth isn’t just about setting intentions, it’s about consistently showing up for yourself, especially when it feels hard. This requires two things: managing your mindset and acknowledging your emotions.

One of the biggest barriers to growth is ignoring our emotions. When we suppress how we feel, those emotions don’t disappear, they fester. Think of emotions as messengers. If you’re feeling anxious, frustrated, or stuck, that’s your body’s way of telling you something needs attention.

 You might already hear that little voice in your head, your inner critic, saying, “You’ve tried this before, and it didn’t work,” or “Who are you to think you can do this?”  That voice isn’t the truth. It’s just fear talking. Fear of failure, fear of judgment, fear of change. But here’s the secret, fear and growth often go hand in hand. Every time you feel that discomfort, it’s a sign that you’re stepping out of your comfort zone and into something bigger.

So, what do you do when fear shows up? Acknowledge it, but don’t let it call the shots. Instead, focus on small, manageable steps. Maybe it’s having that difficult conversation, starting that new habit, or simply giving yourself permission to rest. Small steps, consistently taken, lead to massive shifts.

In my own life, I’ve seen how transformative it can be to face emotions head-on. After my husband’s passing, I spent a lot of time trying to “stay strong” by pushing my grief aside. But it wasn’t until I acknowledged my feelings and let myself process them that I began to heal.

Here’s a simple practice to try:

• When an uncomfortable emotion arises, pause and name it. For example, “I feel overwhelmed.”
• Ask yourself, “What is this emotion trying to tell me? What do I need right now?”
• Then take a small, supportive action, like stepping away for a breather or talking to someone you trust.

Managing your mindset is just as crucial. Carol Dweck’s research on growth mindset shows that believing you can improve is key to success. If you catch yourself thinking, “I can’t,” try reframing it with yet. “I can’t manage my time… yet.” This small shift opens the door to possibility.

And don’t forget the importance of support. We are social creatures, and our environment heavily influences our behaviour. Surrounding yourself with people who encourage and challenge you can be the difference between giving up and pushing through. 

Part 4: Support and Accountability

As we’ve explored today, moving forward isn’t always straightforward. You’ll face barriers like self-doubt, fear, or overwhelm. And that’s where support can make all the difference.

Imagine this: You’re excited about your 2025 intentions, but a few weeks in, life gets busy. You lose momentum and start feeling stuck again. What if you had someone in your corner, helping you stay accountable, manage challenges, and celebrate progress?

If you find yourself overwhelmed by self-doubt or struggling to stay consistent, my Mindset Course is there to help you reframe those limiting beliefs and create habits that stick.

If you feel isolated or crave a sense of connection, Happya Hour is where you can surround yourself with like-minded individuals who will uplift and inspire you.

And if you’re looking for deep, transformative support tailored to your unique journey, 1:2:1 coaching is where we create a personalised plan to help you navigate challenges and embrace growth.

You don’t have to do this alone. Head over to my Instagram page, @happyacoach, or visit my website, happyacoach.com, to learn more. Let’s make 2025 the year you truly thrive.

Part 5: Closing Thoughts

Before we wrap up, let me leave you with this: Growth doesn’t happen in leaps, it happens in the small, consistent ways you choose to show up for yourself every day.

Before we finish, I want you to picture this: It’s January 2026. You’re looking back on the year you just had, feeling proud, fulfilled, and aligned with your true self. That vision starts here, with the choices you make today.

2025 doesn’t have to be about grand resolutions or unrealistic expectations. It’s about showing up for yourself consistently, with intention and compassion.

Thank you for spending this time with me. If today’s episode resonated, let me know, I’d love to hear your reflections or help you take the next step.

Here’s to a year of intention, alignment, and growth. You’re worth it.

Until next time, take care of yourself. It’s your time to be blooming happya.