1-6-4 RULE & 16 NEW HABITS FOR 2025
The 1-6-4 Rule: Your Goal-Setting Blueprint for 2025
It’s week 2 of 2025 and many clients I am talking with have not set goals yet – they would like to, but just simply don’t have the time or just don’t know what to focus on.
Sooooo… try the 1-6-4 Rule for goal-setting and create a life you’ll love looking back on!
1 – The Big One
Choose one life-changing goal for the year. This is your “MISOGI” moment – a Japanese term for a transformative experience. Whether it’s quitting alcohol, climbing a mountain, completing a half marathon, or walking a section of the coastal path, make it something unforgettable!
6 – Mini Adventures
Commit to six mini adventures, one every two months. Do things you wouldn’t normally do – try wild swimming, take a pottery class, or learn a new skill. These small but exciting challenges add zest to your year!
4 – Quarterly Habits
Adopt one new habit each quarter and stick to it daily. Think: 100 press-ups, chair yoga, drinking 2L of water, or eating five pieces of fruit. These small changes add up to big wins!
By the end of 2025, you’ll have accomplished something extraordinary, explored new horizons, and built healthy, lasting habits.
Follow the 1-6-4 Rule and win at life! What will your ‘Big One’ be?
Have a great day…
16 New Habits to Transform Your Health and Happiness
Welcome to January’s newsletter! This month, we’re focusing on creating new habits that can have a profound impact on your health and well-being. Try as many of these as you can, and watch your life improve.
- Start Jumping
What: Jumping exercises like side-to-side jumps, squat jumps, or simply jumping up and down.
Why: These movements improve coordination, balance, and overall fitness.
- Walk Every Day
What: A 15-minute walk daily, incorporating uphill walking forwards and backwards.
Why: Builds leg strength, improves cardiovascular health, and clears your mind.
- Sprint for a Boost
What: During your walk, sprint for 5–10 seconds at your maximum speed.
Why: Short bursts of running increase stamina and strengthen your heart.
- Stretch Your Feet
What: Flex and point your toes, stretch them toward your shin and the floor, and rotate your ankles.
Why: Promotes flexibility, reduces tension, and improves foot health.
- Say No to Phubbing
What: Keep your phone out of sight when spending time with others.
Why: Improves relationships by ensuring you’re fully present and attentive.
- Stick to Work Hours
What: Commit to working only within set hours, like 9 to 5.
Why: Protects your personal time, reduces burnout, and improves work-life balance.
- Positive Self-Talk
What: Look in the mirror and say affirmations like, “You can do this” and “You are a winner.”
Why: Boosts confidence, motivation, and self-esteem.
- Box Breathing for Stress
What: Use the four-wall breathing technique—inhale, hold, exhale, and hold each for four seconds.
Why: Calms your mind, reduces stress, and helps you sleep better.
- Practice Daily Meditation
What: Focus on your breath for 15 minutes a day and gently refocus when your mind wanders.
Why: Strengthens your “mind muscle,” increases clarity, and reduces anxiety.
- Skip Alcohol
What: Commit to making not drinking a habit.
Why: Improves physical health, mental clarity, and builds a foundation for better daily choices.
- Learn an Instrument
What: Take up an instrument like the piano, guitar, or recorder.
Why: Stimulates the brain, slows cognitive decline, and sparks creativity.
- Let Go of What Drains You
What: Quit friendships, projects, or hobbies that don’t serve you.
Why: Frees up energy for things that bring you joy and fulfilment.
- Embrace Discomfort for Growth
What: Push through the initial pain of starting something new.
Why: Builds discipline and prevents future regrets.
- Celebrate Small Wins
What: Write down small achievements regularly.
Why: Reflecting on successes lifts your mood and motivates you to keep going.
- Start a Gratitude Journal
What: List three things you’re grateful for daily.
Why: Cultivates positivity and helps you focus on the good in your life.
- Eat Well, Live Well
What: Choose nourishing foods and avoid unhealthy options.
Why: Good nutrition fuels your body and mind, setting you up for long-term health.
You can find out more about how to make positive changes in my life coaching, hypnotherapy and NLP sessions and courses as well as my book, Walking Back To Happiness: The Secret To Alcohol-Free Living & Well-Being, which shows how you can massively improve your mental and physical well-being. Packed with over 70 exercises or steps you can take to improve your well-being and happiness, it’s a blueprint of how to live your best life! https://www.amazon.co.uk/Nigel-Jones/e/B0B7RP6LH6/
Here’s to a healthier, happier you!
Your Life Coach
Please contact me if you would like to find out more about life coaching and book a coaching chemistry session with me. Book a Coaching Chemistry Call https://calendly.com/9kmby9am/30minchemistrysession
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