As we’ve gotten to the start of a new year and a new decade, I’ve been spending some time quietly reflecting and I’ve spent some time reflecting with friends. (You can listen to Alana Muller and I reflect on 2019 and make plans for 2020 on the latest Small Changes, Big Shifts Podcast.) I am always coming up with new ideas, new things that I want to try, and new directions to go. I love the reflective time at the end of the year because it reminds me to think about my past so I can be properly set up to move into the next phase. 

Wrapping up 2019

As I think back on 2019, I realize that in the past 6 months I have gotten back into the rat race. About 6 months ago, my practice experienced a ransomware attack and I felt like I suddenly had to be at work all the time and I needed to be constantly vigilant. I overran my own boundaries between work and home, and work and personal time, which is what the rat race feels like to me. 

After my bicycle accident four and a half years ago, I set up boundaries for my own wellbeing and stuck with them. I viewed that as a gift that came out of that accident. As I take stock of the year, I want to get back to respecting those boundaries and taking care of my own wellness. 

But there are a few things that I did well in 2019. I always say, “If you change one thing a month, for the next 12 months, you’ll change your life forever.” I changed 4 things in 2019, and I’m excited to see the impact they continue to have in my life. 

  1. I made time to exercise a minimum of 4 times a week, but most often 5. I don’t love to exercise, but I decided that it was important, so I jump on the Peloton bike, go for a run or walk, or I swim 4 times a week. 
  2. I eat a more plant-based diet now. I do still eat meat, but I’ve incorporated a lot more plants because I know they will support my body and help me to be healthy. 
  3. For all 365 days of 2019, I have posted a quote on my Facebook page. These are quotes that I find uplifting or inspiring and they have helped me to be more intentional about the Psychospiritual Quadrant every day. 
  4. I wanted to redesign my home with Feng shui principles in mind. I invited Robyn Stevens to advise me and help me execute the small changes to boost the energy of my home. 

Grounding in what is important to me

As I shift gears to look toward 2020 and the new decade, I want to start with what is important to me. My purpose is to connect and inspire people to live well. My catchphrase is that I want to celebrate, guide, and connect to share hope. Connection is the key to all of this, which is why I named my practice Your Wellness Connection. I want to connect with people and see their hearts. I think so often we get caught up in who this person is to me at the moment, the role they are playing, that we don’t see that they are a human with a whole life outside of this moment that is extremely important to them. 

As my friend Sonia Choquette says to me, “We need to see each other soul-to-soul, not role-to-role.”

For me, part of seeing people is that I can hold space. I hold space and believe in people, that they can heal and connect. In the next decade, I want to appreciate this gift, and I want to use it fully to help our kids and the world heal.  

Creating one word for 2020

Jon Gordon wrote One Word, about choosing one word to be your theme or your resolution for the year. For 2019, my word was “shine,” because I wanted to focus everything I did on helping health practitioners and my clients in Kansas City shine. Throughout the year, it helped me decide what to spend my time on because I could ask myself which option would help others shine.

My word for 2020 is “soil.” I want to plant seeds of wellness, and right now part of that is preparing the soil. So how do I prepare the soil, thinking about the future growth we need? How do we really help kids heal at another level? When we’re all connected, we don’t want to hurt ourselves or others, so how can we create those connections?

And don’t worry! My previous goal of making time for my own wellness does fit into this theme of “soil.” I need to care for and cultivate my own soil by respecting my boundaries.

Starting 2020 with guidance for you

I am so grateful for all of you who are on this journey with me, and I would like to guide you as you consider what is important to your wellbeing in 2020. I am offering these three things as important foundations:


  • Gratitude. Practice gratitude each day. Notice the big things and the small things that you have to be grateful for in this moment and in this life. I am using the app the Five Minute Journal.
  • Drink water. Be a grape, not a raisin! Drink ½ of your body weight in ounces of water each day.
  • Get sleep. Sleep is important to all of our wellbeing. Set yourself up for good mental health and a healthy weight by creating a sleep routine and giving yourself 8 full hours of sleep. If you are struggling with sleep, I have a program called 21 Days to Rejuvenating Sleep that can help you get on the right track. 


If you are already knocking it out of the park with these three foundations of wellbeing, I’d be happy to offer you specific guidance to transform your 2020 with additional small changes. Just email me at

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