• “Productivity is not just about doing more. It is about creating more impact with less work.” – Prerna Malik
• “Happiness is not the absence of problems, but the ability to deal with them.” – Charles de Montesquieu
• “The best way to predict your future is to create it.” – Peter Drucker

Welcome to a great new year! Now is a great time to create a life that supports and nurtures you.

January, the month of International Quality of Life, invites us to focus on the smaller goals that cumulatively enhance our happiness, meaning, and productivity. According to research by Sheldon and Lyubomirsky (2006), small, achievable goals are crucial in enhancing well-being. Let’s dive into some more great research and several actionable mini-goals you can choose to create in your life that will contribute to your overall quality of life.

Before we get into that, however, I’m thrilled to share with you the fact that I’ve completed my Great Scott Coaching App, which is just in time to help you put this information into action. It includes habit-trackers, doable daily challenges, and other resources to help you maximize your time and turn healthy changes into simple habits. I offer great information here, and the app provides structure and support to help you take the next steps toward putting it into action. The app will be available in the Apple and Google app stores soon, but you can contact me and ask for access now.

Okay, onto the research. Here are a few studies I found interesting, with ways to implement what they’ve taught:

• Impact of Small Goals: Gollwitzer (1999) demonstrates the effectiveness of setting specific, achievable goals. Action: Break down big goals into smaller, manageable tasks.
• Gratitude and Well-being: A study by Emmons and Stern (2013) shows gratitude improves psychological health. Action: Write down three things you’re grateful for each day.
• Mindfulness and Quality of Life: Kabat-Zinn (1994) illustrates how mindfulness can significantly improve life quality. Action: Spend a few minutes each day in mindful observation.
• Physical Activity and Mental Health: Babyak et al. (2000) found regular exercise boosts mood and mental health. Action: Incorporate short walks or stretches into your daily routine.
• Positive Social Interactions: Dunbar (2016) emphasizes the importance of social connections in enhancing life quality. Action: Reach out to a friend or family member daily.

Here are some more actionable steps you can take to increase happiness, strengthen resilience, improve productivity, and enhance your quality of life. Consider trying some of them this month. In my app, you’ll find a daily challenge that offers a new habit each day that takes 2-10 minutes to complete and is proven to enhance life satisfaction. Okay, here are more habits to try:

1. Reflect Daily: Spend a few minutes each day reflecting on your progress.
2. Stay Hydrated: Drink enough water to maintain energy and focus.
3. Set Daily Intentions: Start each day with a clear, achievable goal.
4. Declutter Regularly: Keep your living and working spaces organized.
5. Practice Kindness: Perform a small act of kindness each day.
6. Prioritize Sleep: Ensure you get enough restorative sleep.
7. Eat Mindfully: Focus on healthy, nourishing meals.
8. Seek Learning Opportunities: Read or listen to something educational daily.
9. Limit Screen Time: Reduce digital distractions to enhance presence.
10. Celebrate Small Wins: Acknowledge and celebrate your achievements.

What appeals to you? Whatever you try first, I want to wish you a happy Quality of Life Month (even if you’re reading this in February or later), and encourage you to celebrate with me for the next several weeks!