How to Choose and Embrace Your Word of the Year

Reflect, choose, and embrace your Word of the Year

Posted January 2nd, 2025 by Jessica Granish

It started with a moment of clarity. I realized that New Year’s resolutions often felt rigid and uninspired, a list of antiquated to-dos that rarely fueled true growth. I wanted something bigger, something better a way to shed the old and embrace a fresh perspective. That’s when I discovered the practice of choosing a word of the year, a concept that felt expansive and intentional. Instead of a static goal, it provided a dynamic lens through which to view my actions and aspirations.

And the impact isn’t just anecdotal. Research shows that setting clear intentions can make you 42% more likely to achieve your goals, according to the American Psychological Association. This includes choosing a Word of the Year.

This practice has become a cherished ritual for me. It’s not just a word...it’s a compass, a guiding principle that shapes my actions, thoughts, and aspirations throughout the year. As I reflect on my past words and unveil my word for the new year, I’m reminded of how these simple yet powerful words have molded my journey and inspired transformation in unexpected ways.

Statistics that Inspire Your Word of the Year

Research shows that setting clear intentions significantly increases the likelihood of achieving your goals. According to a study published in the American Psychological Association, individuals who commit to reflective goal-setting practices are 42% more likely to follow through with their aspirations.

Similarly, words can have a profound psychological impact. A simple word chosen as a yearly guide has the potential to reshape thought patterns and behaviors. For example, studies indicate that practicing gratitude can improve mental health by 23% over a six-month period, showing the power of intentional focus. Your Word of the Year can have that same impact if you let it.

Reflecting on My Past Words of the Year

2024: Release
One year, my word was “release,” and while I didn’t let go of as much as I initially hoped, I did achieve meaningful releases. I released a significant amount of self-doubt and imposter syndrome that had lingered for far too long. This internal liberation allowed me to step into my authentic self with greater confidence.

Another layer of release came in the form of a major project—my all-in-one marketing platform. Releasing this platform into the world was a bold and exhilarating moment. It required me to trust in my abilities and the value of my work, stepping fully into a space of confidence and leadership. This project symbolized not just a release but a powerful declaration of my potential, and I’m incredibly proud of what I created and shared with the world.

2023: Easy
The word “easy” was a wishful attempt to simplify life—but oh, the irony! That year was anything but easy. Yet, in hindsight, it taught me resilience. Choosing a word that contrasted so starkly with reality brought clarity to what truly matters and helped me appreciate the triumphs amid challenges.

Embracing My Word for 2025: Movement

Movement has always been a core value in my life, something I even instilled in my children as they were growing up. I used to tell them, "Movement is medicine," just as I would say, "Food is medicine." These weren’t just phrases, they were guiding principles, reminders of how the simplest actions can create healing and growth.

Movement, in particular, has a timeless quality. It’s not confined to one stage of life; it’s a constant force that drives change, nourishes the body, and uplifts the spirit. For me, movement is more than just a concept, it’s an enduring truth that reflects some of my deepest values and beliefs.

This year, my word is “movement,” and it feels like a natural evolution from the past. Movement embodies forward momentum, growth, and vitality—qualities I am determined to cultivate in every aspect of my life. Here’s what movement means to me:

Movement in the Right Direction: It’s not just about physical activity but about taking intentional steps toward my goals. Whether it’s making progress in my business, relationships, or personal growth, I’m committed to moving with purpose and clarity. Each decision will be guided by thoughtful consideration and a clear sense of direction. I aim to set achievable milestones and celebrate the small victories that mark my path. Movement in the right direction reminds me that even incremental steps create meaningful change over time.

Movement in My Brain and Education: Just as physical movement fosters growth and energy, mental movement is equally important. This year, I’m dedicating myself to learning new skills and expanding my knowledge. Whether it’s through reading, attending workshops, or tackling challenges that stretch my intellect, I want to keep my brain active and engaged. Movement in education is about exploring uncharted territories of thought and creativity, ensuring my mind stays sharp and inspired. This year, my word is “movement,” and it feels like a natural evolution from the past. Movement embodies forward momentum, growth, and qualities I would like to bring to my life.

Moving My Body More: I’ve realized the importance of physical activity for my health and well-being. Sitting too much has caused back pain, so I’m prioritizing walks, stretching, and engaging in activities that keep me energized. This year, I’ve added a walking pad under my desk to stay active during work, and I’m excited to incorporate weight training into my routine. Additionally, I’m on the lookout for a group activity that doesn’t push my body too hard, perhaps something as fun as kickball, which I used to really enjoy. Movement is medicine for my body, and I’m committed to creating a routine that fosters vitality, reduces discomfort, and brings joy.

Movement Away from Negative Dialogues: This year, I’m trying to leave behind outdated narratives of self-doubt, negativity, and fear. Rewriting these internal scripts means embracing affirmations and practicing gratitude to shift my mindset. By consciously choosing positivity, I’ll create a healthier mental environment that creates growth and resilience. At the same time, I acknowledge that moments of negativity are natural and even healthy; they remind us of our humanity. The key is not to live there but to let these moments pass without letting them take root. This movement is about clearing the mental clutter, replacing it with empowering thoughts, and practicing self-compassion as I navigate the ups and downs of life.

Movement with My Dogs: My furry companions deserve more adventures and quality time. This year, I’m excited to plan more outdoor activities that allow us to explore new trails and enjoy the fresh air together. Whether it’s hiking, playing at the park, or simply longer walks around the neighborhood, these shared moments will strengthen our bond and bring a renewed sense of joy to our daily lives. As my dogs are aging, I recognize that this quality time is precious. Each moment spent with them is a gift, and I want to make the most of these cherished times, creating memories that will last a lifetime.

Movement Through New Investments: From financial ventures to personal development, I’m ready to explore new opportunities that align with my values and aspirations. This year, I’ll focus on making intentional investments in areas that promise growth and stability. Whether it’s expanding my knowledge through courses or stepping into financial ventures that challenge me, each investment represents a step toward building a more secure and fulfilling future. Movement in this realm is about planting seeds today that will bear fruit for years to come.

Movement Toward Growth Professionally: This year marks a pivotal moment in my professional journey. I am embracing the opportunity to grow my business by releasing my all-in-one marketing platform to the world. This project is more than just a tool; it’s a reflection of my dedication to innovation and helping others succeed. Alongside this launch, I am revitalizing my brand to align with the evolution of my skills and vision. From refining my messaging to exploring new design elements, this movement is about showcasing the value I bring to my clients. It’s a commitment to authenticity, creativity, and pushing boundaries to elevate my professional presence and impact.

Emotional Movement: Beyond the physical and professional, I aim to cultivate emotional movement by letting go of grudges and embracing forgiveness. This year, I’ll actively practice self-awareness, allowing myself to feel and process emotions fully without judgment. By creating space for emotional release, I’ll open the door to deeper connections with others and a stronger sense of inner peace. Emotional movement is about understanding that growth requires vulnerability and the courage to let go of what no longer serves me.

Creative Movement: Movement is not only about action but also creativity. I want to move into new creative projects, letting my imagination flow freely and exploring ideas I’ve put on hold. This includes deepening my commitment to pottery, a craft I hold close to my heart. I’m excited to create more with my hands, elevating my skills and pushing the boundaries of what I can achieve in this art form. This will be a year of embracing artistic expression, innovation, and rediscovering the joy that comes from shaping something beautiful and tangible.

Movement Toward Community: Building and nurturing relationships will also be a focus. This year, I aim to deepen my connections with friends, family, and professional networks by showing up consistently and authentically. Whether through collaborative projects, volunteering, or simply spending quality time with loved ones, I want to create a supportive and vibrant community. Movement toward community is about fostering meaningful bonds that enrich my life and contribute to a sense of belonging and shared purpose.

Movement with My Family: Strengthening bonds with my family is one of the most meaningful movements I’m focusing on this year. My father, who is aging and facing a myriad of health concerns, deserves more time, connection, and love. I want to create precious memories with him that will last a lifetime. With my children, it’s about continuing to nurture our relationship as they grow into their own paths while still maintaining a deep connection. And with my partner, it’s about building intimacy and prioritizing time together, even amid the chaos of daily life. Movement with my family is about cherishing the moments we have, creating lasting bonds, and celebrating the love that anchors us.

Crafting My Mantra for 2025

To anchor the essence of movement, I’ve created a mantra to guide me:

“I embrace movement in all its forms. With each step, I propel myself toward growth, health, and positivity. I move my body with purpose, my mind with clarity, and my spirit with joy. As I release stagnation and embrace momentum, I create space for transformation and new beginnings. This year, I celebrate the power of movement to bring me closer to the life I envision.”

Steps to Choosing Your Word of the Year

Choosing a word of the year is a deeply personal and reflective process.

Here are the steps I follow to discover the word that will guide my year:

Reflect on the Past Year: Take some time to look back at the previous year. What were your greatest challenges and triumphs? What patterns, habits, or emotions stood out? Use these reflections to identify areas of growth or transformation that you’d like to focus on.

Visualize Your Ideal Year: Close your eyes and imagine your ideal day-to-day life in the coming year. What feelings do you want to cultivate? What goals do you want to achieve? Write down words that capture the essence of this vision.

Create a Word Bank: Jot down all the words that come to mind as you reflect and visualize. Don’t overthink it—just let the ideas flow. Once you have a list, circle the words that resonate most deeply with you.

Refine Your Choice: Narrow down your list to one or two words. Say them out loud, journal about them, and sit with how they make you feel. Trust your intuition to guide you toward the word that feels right.

Anchor It in Your Life: Once you’ve chosen your word, find ways to keep it present. Create a mantra, write it in your planner, or display it somewhere visible. Let it serve as a constant reminder of your intentions for the year.

Key Takeaways

Choosing a word of the year provides focus and intentionality for personal and professional growth.

Reflecting on past words like “release” and “easy” reveals insights about challenges, growth, and resilience.

Steps for selecting your word include reflection, visualization, creating a word bank, refinement, and anchoring.

Words can reshape behaviors and mental patterns, as seen in studies about gratitude and goal-setting.

The word “movement” emphasizes progress, vitality, and embracing change across various aspects of life.

Crafting a mantra around your chosen word helps integrate it into daily life and maintain focus.

What’s Your Word of the Year?

Choosing a word of the year is a deeply personal process. It’s about aligning with your aspirations and allowing a single word to guide your decisions and mindset. What’s your word for the new year? What speaks to your soul and inspires you to become the best version of yourself?
Share your word in the comments below, and let’s move forward together into a year of growth, transformation, and limitless possibilities.

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