As we step into 2025, it’s the perfect moment to reflect on how we want this new year to feel. Each year, I choose a guiding word to focus my energy and intentions. This year, my word is ME. But here’s the thing: this isn’t just about me - it’s about you, too.
Not everyone chooses a word of the year, and that’s okay. What works for one person might not resonate with someone else. For me, having a word helps me stay grounded and focused. I take it a step further by incorporating it into my daily life - I change my phone screen to it, post it in my office, and even stick a reminder on my computer monitor. It keeps me aligned with my intentions, and maybe it could do the same for you if you gave it a try.
How often have you put yourself last? How many times have you poured from an empty cup, leaving nothing for yourself? It’s easy to fall into the cycle of giving to everyone else while neglecting your own needs. And so often, we forget about ourselves entirely. We tell ourselves we’ll focus on our well-being when the time is right, when the kids are older, when work slows down, or when life feels less chaotic. But here’s the truth: the right time never comes.
If that sounds familiar, this post is for you.
Why It’s Okay to Choose You
Choosing YOU isn’t selfish - it’s essential. Neuroscience supports this, too. When we invest in self-care, it activates the brain’s prefrontal cortex - the area responsible for decision-making, emotional regulation, and empathy. In other words, when you prioritize your well-being, you’re better equipped to handle life’s challenges and nurture your relationships.
You can’t give your best to others if you’re running on empty. Maybe you’ve been there: waking up exhausted, juggling endless responsibilities, feeling like there’s never enough time in the day. Your needs - your joy, your rest, your passions - get pushed to the back burner because everyone else’s needs seem more important. Sound familiar?
It’s time for a change. Choosing yourself is an act of love - not just for you, but for everyone who depends on you.
How to Stop Pouring from an Empty Cup
If you’re ready to reclaim yourself, here are some neuroscience-backed tips to help you start filling your cup:
1. Make Time for Reflection
When was the last time you paused and asked, “How am I really doing?” Reflection allows your brain’s default mode network to activate - the part of your brain that processes your inner thoughts and emotions. Set aside a few quiet moments each day to check in with yourself. Ask, “What do I need right now?”
2. Set Boundaries Without Guilt
Every time you say “yes” to something that drains you, you’re saying “no” to yourself. Boundaries protect your energy and mental health, ensuring you have space for what truly matters. Remember: It’s okay to say no.
3. Reignite Your Joy
What’s something you’ve been putting off because you “don’t have time”? Whether it’s reading a book, dancing to your favorite song, or starting a new hobby, find ways to reignite your joy. Engaging in activities that make you happy releases dopamine - the brain’s feel-good chemical - and reminds you of who you are.
4. Speak Kindly to Yourself
Your inner dialogue shapes your reality. Use empowering “I am” statements to retrain your brain. Say things like, “I am worthy of rest” or “I am capable of joy.” Repeating these phrases rewires your neural pathways for positivity.
5. Plan Your Reset
Sometimes, it helps to have a guide. That’s why I created the Reflect & Renew eWorkbook. It includes exercises to help you reflect on where you are, realign with your values, and prioritize yourself without guilt. It’s a powerful tool to help you reconnect with YOU.
This Year, Choose YOU
Imagine what your life could look like if you stopped pouring from an empty cup. What would change if you gave yourself permission to rest, to dream, to say no when needed? Choosing yourself isn’t about being perfect - it’s about progress. It’s about learning to give yourself the same care and compassion you offer to everyone else.
You deserve it.
If this resonates with you, take the first step today. Start small - a few minutes of reflection, a kind word to yourself, or setting one boundary. And if you’re ready to go deeper, click here to grab the Reflect & Renew eWorkbook. Inside, you’ll find the exact exercises you need to reconnect with yourself and start filling your cup again.
Make 2025 the year you rediscover and celebrate who you are. Because you, my friend, are worth it.
Focusing on ME,
Dr. Renea
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