“Our Intention Creates Our Reality” ~ Wayne-Dyer
I genuinely enjoy making New Year’s resolutions because it provides a dedicated moment to pause, reflect, and embrace the new opportunities a new year brings to set meaningful goals and envision what is possible. As we step into a new year, many of us feel the pull to think about changes in our lives and the goals we’d like to accomplish. A recent article I read recently reported some interesting findings: “31% of Americans will be making New Year’s resolutions or setting goals for 2025. The majority (58%) of adults under 30 will be making resolutions; only 24% of older Americans will be doing so. Adults 65 and older are especially unlikely to make resolutions: Just 14% plan to do so.”
This same research shows that the most common New Year’s resolutions for 2025 involve; saving more money, improving physical health, exercising more, being happy, and eating healthier.
But let’s face it—traditional New Year’s resolutions often set us up for disappointment.
Historically, only 9% of people keep their resolutions.
Instead of focusing on what we think we should change, what if we celebrated who we already are and nurtured a vision for our lives that is rooted in our strengths and values?
This is where the Tree of Life (TOL) methodology can be helpful. It is a creative, strengths-based approach grounded in a form of therapy called Narrative therapy. The Tree of Life (TOL) methodology is a reflective exercise which is more than just an alternative to resolutions; it’s a way to deeply connect with your identity, honor your journey, and grow toward your aspirations. Whether you’re seeking personal growth, processing past challenges, or envisioning a purposeful future, the TOL methodology offers a fresh and empowering way to start your year.
Why Choose the Tree of Life Over Resolutions?
While resolutions often highlight what’s “wrong” or “missing,” the Tree of Life methodology shifts the focus to what’s strong and already present in your life. This reframing builds self-awareness and resilience, offering benefits such as:
- Increased clarity about your values, strengths, and goals.
- A sense of accomplishment as you reflect on your achievements and the support systems around you.
- A positive framework for navigating challenges without becoming overwhelmed.
- A holistic view of your identity, including cultural roots, aspirations, and relationships.
A Step-by-Step Guide to the Tree of Life Exercise
Here’s how you can use the Tree of Life methodology as a reflective activity to start the new year on a positive and purposeful note:
1. Draw Your Tree
Start with a blank sheet of paper and draw a tree, including roots, a trunk, branches, leaves, and fruit. You don’t need to be an artist; a simple sketch will do!
2. Roots: Where You Come From
Reflect on your cultural background, family history, traditions, and values. Write these around the roots of your tree. This is your foundation—the elements that ground you.
3. Trunk: Your Strengths and Skills
In the trunk, list your personal qualities, talents, and strengths. Consider both professional and personal attributes that have helped you navigate life’s challenges.
4. Branches: Your Aspirations
Use the branches to capture your goals, dreams, and hopes for the future. These can range from small daily intentions to long-term ambitions.
5. Leaves: The People Who Support You
On the leaves, name the important people in your life. These could include family, friends, mentors, or colleagues who have positively influenced you. Put a question mark for any areas where you do not yet have a dedicated person for that area.
6. Fruits: Your Achievements
Identify your accomplishments, big or small, and write them in the fruits. These are the gifts you bring to the world, evidence of your growth and contribution.
7. Storms: Challenges and Resilience (Optional)
If you’re ready, consider drawing some clouds or storms around your tree. These represent past challenges or adversities. Reflect on how you’ve weathered these storms and what you’ve learned in the process.
8. Review and Reflect
Take time to step back and look at your tree. What stands out to you? What surprises you? What is missing? Use this as an opportunity to connect with your strengths and focus on how you’d like to grow this year.
Amplify the Benefits with a Professional Guide
While this exercise can be incredibly powerful on your own, working with a trained psychotherapist takes it to another level. A therapist can help you:
- Dive deeper into the roots of your identity and values and how these roots affect your success or lack thereof..
- Explore the challenges represented by the “storms” with care and support.
- Identify patterns and insights that fuel meaningful personal growth or may inhibit you from performing at your best.
At Therapy Solutions Center, we specialize in helping individuals use tools like the Tree of Life as part of their mental health or coaching journey. Together, we can turn this reflective activity into a transformative process.
Ready to Grow Your Tree?
The Tree of Life methodology is more than a New Year’s exercise; it’s a pathway to understanding, healing, and thriving. If you’re ready to explore this powerful tool with the guidance of an experienced therapist and coach, contact us today to learn more.
Let’s plant the seeds for a year filled with growth, resilience, happiness, and purpose!
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