The 10 Minute Reset, 4 Questions to Set Your Year Up Right
Today is January 5th, and for a lot of people, this is the real “first day” of the year.
The holidays are done. The calendar is serious again. The gym is crowded. Your brain is making lists.
If you are setting goals or resolutions, here’s my favorite quick tool, it takes 10 minutes, a pen, and the willingness to be honest without being dramatic.
This is Science and Soul. We use reflection to create clarity, then we use a small plan to create follow through.
Why this works (the science, in plain English)
Reflection is not just journaling for fun. It improves performance because it helps your brain notice patterns and adjust strategy. In one well known study, people who took time to reflect performed better afterward than those who didn’t.
Then we add one simple planning tool called “if then planning”, it’s been shown to reliably increase the chances you actually do the habit because it removes decision fatigue in the moment.
And finally, habits take longer than people expect. Many take around two months on average, with a wide range depending on the person and the behavior. That’s why “I’ll be a new me by Friday” tends to collapse by Tuesday.
One more piece that matters, self compassion supports persistence. When you’re kind to yourself while you’re growing, you’re less likely to spiral into shame and quit.
Now, let’s do the tool.
The 10 Minute Reset
Set a timer for 10 minutes. Answer these four questions quickly. No essays. No perfection.
Question 1: What was hard, and what did it teach me?
This is your low point plus your lesson.
Write:
• What challenged me most?
• What did that season reveal about my needs, my limits, or my values?
• What is one truth I’m taking with me?
Example:
“Work stress hijacked my sleep. I learned I can’t ‘power through’ my nervous system. I need a wind down routine like I need toothpaste.”
Question 2: What actually worked, even in small ways?
This is your high point plus what to continue.
Write:
• When did I feel most like myself?
• What habit helped me, even a little?
• What do I want to keep because it works?
Example:
“When I strength trained three times a week, my mood stabilized. I felt capable again. I want to keep that, even if the workouts are shorter.”
Question 3: What am I done feeding?
This is your stop doing list, but make it soulful. Not punishing. Clean.
Write:
• What drained me more than it gave back?
• What story, pattern, or people pleasing loop needs to end?
• What would my future self beg me to stop entertaining?
Example:
“I’m done negotiating with myself at night about snacks and scrolling. It’s not hunger, it’s avoidance.”
Question 4: What is my next simple practice, and what is my “if then” plan?
This is your start doing, but with structure.
Write one practice you’ll commit to for the next 66 days. Then add your if then.
Pick one practice:
• Protein first at breakfast
• 20 minute walk after lunch
• Strength training on set days
• A 10 minute evening wind down
• Lights out by a specific time
Now make it automatic with if then:
• If I start the coffee, then I mix my protein.
• If I finish lunch, then I walk for 10 minutes.
• If it’s Monday, Wednesday, Friday, then I strength train.
• If I brush my teeth, then I do 5 minutes of stretching.
This part matters because it turns a wish into a cue.
The Soul part
Before you close your notebook, write one sentence:
“This year, I’m becoming the kind of person who ______.”
Make it identity based, not outcome based.
Not “lose 15 pounds.”
More like, “I’m becoming the kind of person who keeps promises to herself.”
That is how change sticks, it becomes who you are, not something you try on for January.
Your invitation
If you do nothing else today, do these four questions. Ten minutes. That’s it.
You don’t need a new personality. You need a cleaner pattern, and a simpler plan.
And if you want support turning your answers into a real weekly structure, workouts, nutrition, mindset, and accountability, that’s what we do inside The Ageless Reset.
I believe in you and in your ability to build a better life. You are not behind. I’ve got you.
I honor your soul,
Kim
PS: Curious? You can take a look at the details at agelessbykim.com. The next round begins March 9, and if you want first access, just reply WAITLIST and I’ll add you to my personal list.
PPS: If you do the 10 Minute Reset, hit reply and tell me your one practice and your if then plan. I’ll help you tighten it so it actually fits your real life.
