By 
By Gavriel Factor
The New Year offers a chance for renewal. It is a moment to pause, reflect, and imagine the year ahead. Many of us set goals, celebrate achievements, and learn from setbacks. But what if, instead of our usual routine, we draw inspiration from Jewish teachings and modern psychology and apply them to our New Year’s planning? By blending these concepts, we can approach the year ahead with a fresh start and a calmer, clearer mind.
Long before wellness apps and mindfulness podcasts, the Rambam—a 12th-century rabbi and physician—wrote profusely about the value of a balanced and healthy lifestyle. He taught that caring for our bodies is a way of serving God, and he encourages healthy eating, getting adequate sleep, regular movement, and emotional steadiness. The Rambam’s guidance feels surprisingly modern, showing us that spiritual life and personal wellbeing go hand-in-hand. In many ways, we are reminded that living a grounded, healthy life begins with mindful, intentional choices.
In the business of everyday life, it’s easy to rush from one task to the next without ever truly being present. Our schedules fill up, stressors accumulate, and we often forget to step back and live in the present moment. But Judaism and psychology illustrate that slowing down is essential.
One powerful tool is the STOP technique: Stop, Take a breath, Observe, Proceed. When we are in stressful situations, this simple practice helps us to create a pause, take a deep breath, center our thinking, and respond thoughtfully rather than react impulsively. After we calm ourselves down, we move on with a clear mind. Another important idea is for us to check in on ourselves, our mental, emotional, and physical well-being. When life gets hectic and we’re juggling multiple tasks at once, we have to ensure that we are taking care of ourselves and our basic needs. The H.A.L.T. method—Hungry, Angry, Lonely, Tired—offers a simple way to pause and assess how we’re feeling. Recognizing these states can help prevent excess anxiety and allow us to respond more thoughtfully, whether taking a break, having a snack, or addressing emotions before they take over.
In addition to focusing on our well-being, Judaism teaches us the concept of Tikkun Olam, repairing the world around us. Yet, before we can make a meaningful impact externally, it’s essential to start with Tikkun Hamiddot, the work of refining our own character. Through strengthening our inner qualities, we can prepare ourselves to contribute positively to the world.
Once we’ve paused, reflected, and worked on ourselves, the New Year offers a perfect opportunity to set intentions that align with both our inner growth and our aspirations for the year ahead. Many people set goals for the New Year with overly ambitious plans. However, these goals are often overwhelming and are often abandoned after a few weeks. A better approach is to focus on small, incremental steps that build lasting habits. For example, instead of trying to wake up two hours earlier right away, start with just 15 or 30 minutes. Over time, these tiny habits add up, helping us to stay consistent, reduce stress, and feel accomplished.
I encourage everybody to take one STOP pause each day. Take one moment to breathe, reflect, and be grateful for what you have. Say one blessing with intention, noticing the small details in your life. By practicing pausing mindfully, caring for ourselves, and refining our character, we set the stage for meaningful growth. In the New Year, we can live more fully in the present, embrace renewal, and step forward with a sense of clarity, purpose, and gratitude.
Gavriel Factor is a recent graduate of Yeshiva University with a bachelor’s in marketing and strategy, and an associate’s in Torah Studies. He is interested in business and law, and is committed to helping others live with intention and meaning. Feel free to reach him with any job prospects or comments at gfactor@mail.yu.edu.
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