January 06
Set Intentions, Not Resolutions and Making 2025 Your Best Year Yet
January feels like a fresh start, but for many ADHD brains, resolutions quickly lose their spark. In this solo episode, Tracy Otsuka takes a deep dive into why the beginning of the year feels so energizing and how to harness that momentum all year long. She introduces the concept of temporal landmarks—natural reset points like New Year’s, birthdays, or even Mondays—that help our ADHD brains reframe goals and create clarity.
Tracy shares her own journey with setting intentions over resolutions, explaining how defining a single word of the year has transformed her mindset and productivity. She walks listeners through the process of finding their North Star—a guiding intention that simplifies decisions and keeps them aligned with their true goals. From overcoming perfectionism to embracing micro-actions, she offers practical strategies to maintain focus and build momentum without falling into the cycle of self-criticism.
This episode is packed with actionable advice to help ADHD minds thrive, including daily rituals, micro-goals, and simple strategies to reset and stay on track throughout 2025. Tracy also shares her own word of the year and how it will shape her goals. If you’ve ever felt overwhelmed by resolutions, this episode will show you a better way to approach the new year—with clarity, confidence, and a plan that actually works.
APPLE
SPOTIFY
YOUTUBE
"Temporal landmarks create a mental distinction between the old you and the new you. They give us a sense of a fresh start and help reset and reimagine our goals."
- Tracy Otsuka
"Clear transitions, like the start of a new month or a new week, reduce overwhelm and decision fatigue by offering an obvious entry point."
- Tracy Otsuka
"When you hold a vision of where you want to go, your brain helps you find the way. It’s not just about setting goals—it’s about creating a clear direction for your life."
- Tracy Otsuka
"Your brain learns through emotion—especially the uplifting kind. When you feel gratitude, joy, or curiosity, it activates your parasympathetic nervous system, keeping you calm, focused, and inspired."
- Tracy Otsuka
"A single word becomes your guiding light. It simplifies your focus, making it easier to align decisions and actions with your true intention."
- Tracy Otsuka
"Resolutions fail because we forget about them. But one word—one phrase—is simple, memorable, and powerful. It keeps you focused on what truly matters."
- Tracy Otsuka
"You don’t need a giant list of resolutions to have an incredible year. You just need clarity, intention, and small, consistent actions."
- Tracy Otsuka
- Tracy explains temporal landmarks - significant moments like New Year's Day, birthdays, or Mondays that create mental distinctions between past and future selves.
- These landmarks work well for ADHD brains by providing clear transition points, reducing overwhelm and decision fatigue.
- The collective energy and social support at the start of a new year creates momentum and dopamine boosts that inspire action.
[20:00 - 40:00] Finding Your True Intention
- Instead of traditional resolutions, Tracy emphasizes setting intentions based on what truly matters to you rather than external expectations.
- She explains how to connect with your "inner compass" or "rudder" through positive emotion and self-reflection.
- The process includes looking for patterns in what energizes vs. drains you, testing what feels good, and creating anchoring rituals.
[40:00 - 01:00:06] Nervous System Regulation and Voice Work
- Tracy shares her personal history with choosing words of the year (e.g., "nervy," "consistency," "impact") and announces her 2025 word: "million."
- She provides practical tips for choosing and implementing your own word, including making it visible through jewelry or phone wallpapers.
- The episode concludes with concrete steps for getting started: brain dumping to clear mental clutter, breaking down goals into micro-actions, and celebrating small wins.
- Thin cuff bracelet
- Sterling silver ID bracelet
- ID bracelet
- Tennis bracelet
- Sterling silver and pearls
- Script bracelet
- Empowerment bracelets (not custom)
