2024 Well of Joy daily non-negotiables

By Kaylea

I don’t meet a lot of in-betweeners. Usually you’re a woohoo! I can’t wait to start fresh in the New Year, or you’re in the camp of it’s just another day, I’m already putting in the work, I don’t need to set any intentions. I see and embrace both wholly because only you know what works best for you. But I think you know this already, I’m always about a new beginning, a chance to up-level, and grow into my best self. (I’m also a lifelong list-maker as you may have gleaned from some of our posts). So with that in mind, I’m offering our daily non-negotiables for the year ahead. Intentions that don’t cause decision fatigue, or need any headspace at all, because we have already decided they are so:

Make daily movement a priority.

We have 24 hours in a day, and let’s say we make a resolution to exercise for 1 of them. What about the other 23? Less of a focus on a rigid exercise program, and more of a commitment to intentional movement throughout the day. More neighborhood walks, hikes, bike rides, dance parties, ice skating…all of it. Even just the act of getting up from your seated position, and stretching more often. This year we’re all about the JOY of moving our bodies!

Less complaints, more gratitude.

This one goes without saying, but how we show up for ourself, how we show up for others, and the attitude we embody each day sets the tone for the choices we make, the people we surround ourselves with, and the life we lead! Our Reticular Activation System is full throttle: it will see exactly what we want it to see. Look for the good and we will find it! Look around right now and take in your environment, the state of your mind and body, the life you have created. Take a moment to feel gratitude for your body (even if you’re not where you want to be), your heart that hasn’t stopped beating, your feet that carry you everywhere you desire to go, your smile that lights up the room. A grateful mindset begets more things/ feelings/ people/ JOYS to be grateful for!

Get better at something.

Studies show that when we have a drive to improve in some capacity (this could be learning a new skill, or running a faster mile, even a simple goal like drinking more water each day) we are more motivated, hopeful, and positive across the board. Choosing to focus on one area of improvement starts a ripple effect across our lives. How we do one thing is how we do all things! So for Grey, he is working on improving at taekwondo. Jon is learning Spanish and has a 150 day streak on Duolingo! And mine is to improve my consistency by committing to write, exercise and meditate daily.

Less sugar, more whole foods.

Somehow we found ourselves in a loop of eating dessert every night. And while there is absolutely nothing wrong with that if it works for you, it was wildly deleterious to our sleep. So instead of setting a hard and fast “no dessert” rule, we are being really mindful about it. First, a focus on breaking the habit. Next, an awareness around hunger cues – am I actually still hungry, or am I reaching for a treat for another reason? Lastly, the underlying current of: food is medicine and food is poison, how we fuel our bodies has ramifications across every aspect of our lives!

Seek JOY every day.

Toward the end of 2023 we got into a rhythm of the mundane. A never ending list of home improvement projects, obligations, and commitments we weren’t sure why we said yes to in the first place. This year we’re ready to make room for fun. I love the mantra of, if it isn’t a Heck YES! It’s a heck no. We’re not going to take everything so seriously, and we will make it our mission to weave micro-moments of the good stuff into every car ride, every conversation, every chore. It’s time to get quiet enough to listen to our intuition, say no when we need to, and make room for more joy jolts and experiences and people and places that light us up inside!


Those are the big ones, but we have a few little ones, too, like always having our water bottles filled up so we stay hydrated throughout the day. Sticking to the vitamin protocols we have in place, and re-evaluating/ changing course when we need to. Setting aside more time for reading. Documenting more everyday moments since those are our favorite to look back on. More real-life time, less screen time. Celebrating oddball occasions just because. Remembering to send birthday cards on time. Homemade gifts when you’re thinking of someone. Always remembering to give big, warm hugs and lots of I love you’s.

And with that, we’re sending you a big squeeze and a cheer for the new year. We know you’ll do exactly what you are aiming for. please take an extra second to drop a note below with your mantra or mission for 2024 so we can sing your praises along the way!

XO, Kaylea

Written by Kaylea

Kaylea Nixon is a Certified Wellness Counselor and Certified Health and Nutrition Practitioner who loves sharing practical, purposeful ways to cultivate a life of well-being and joy! When she's not developing fresh anti-inflammatory recipes, or researching new wellness trends; she seeks adventures, experiences and tasty travels with her incredible husband, son, and rescue pup, Gemma.

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