Word of the Year

Welcome to another episode of The Exploration Hour! I’m your host, Kate, and I’m thrilled to have you with me today. It’s that time of year again—the time when we get to wipe the slate clean, set our sights on new goals, and give ourselves permission to start fresh. But here’s the thing: making change isn’t just about setting lofty resolutions—it’s about creating a pathway that’s realistic, intentional, and deeply aligned with who we are becoming. Today, I want to walk with you through setting meaningful goals, the science behind change, and why one simple practice can transform your entire year: choosing a word of the year. If you’re ready for a fresh start, some humor, and a dose of deep wisdom, then this episode is for you. Let’s dive in.

Let’s talk about New Year’s resolutions, that beloved tradition we all know too well. How many of you have made a resolution to “lose weight” or “get fit” only to find it lost in a haze of January’s sugar cookies? Raises hand. If you’ve ever felt that pang of disappointment when your resolution starts to fizzle out, you’re not alone. In fact, research from the Journal of Clinical Psychology tells us that approximately 80% of New Year’s resolutions fail by the second week of February. Ouch.

So, what gives? Why do so many of us fall short despite our best intentions? The answer, my friends, is simple: Most resolutions are too vague. When you say you want to “get healthy” or “exercise more,” what does that even look like? Your brain is like, Great, I’ll get started… just after I finish this Netflix episode. We need to be more specific, more actionable, and, dare I say, a little more realistic.

Let’s look at it scientifically. The human brain is wired for immediate rewards, which is why we’re often lured into big, exciting plans but end up falling off track when the benefits are slow to materialize. According to Stanford researchers, the key to staying motivated is breaking down large goals into small, manageable steps. So, instead of saying, “I’ll go to the gym every day,” try “I’ll walk for 15 minutes after dinner three times a week.” This is small enough to be sustainable, but it’s also big enough to start making a real difference.

Here’s the thing: Consistency is the magic ingredient. Small actions, repeated over time, lead to massive change. So, let’s stop setting ourselves up for failure with vague resolutions and instead, focus on actions we can realistically accomplish and build upon.

Alright, let’s take a moment to reflect. If you could make one small change today that would bring you closer to your bigger goals, what would it be? Maybe it’s taking five minutes each morning to meditate, or it’s choosing a salad instead of fries for lunch. These small actions may seem trivial in the moment, but over time, they accumulate into something extraordinary.

This concept is rooted in the compound effect, which was popularized by author Darren Hardy. It’s the idea that small, seemingly insignificant actions—when performed consistently—add up to big results. Think of it like interest on money in the bank: the more you add, the more it grows, sometimes without you even noticing.

But don’t take my word for it. The science is clear. Research from Duke University shows that about 45% of our daily actions are habits—things we do without thinking. If we can start creating positive, small habits, we’re stacking the deck in our favor for long-term change.

Let’s look at how this works for common resolutions:

1. Health and Fitness: Rather than trying to squeeze in a full workout every day (which is unsustainable for most people), start small. 15-minute home workouts, a brisk walk—something that feels achievable. The goal is consistency. According to the Mayo Clinic, even low-to-moderate physical activity improves mood, energy levels, and overall health. If you’re consistent, you’ll start craving it, and it’ll become second nature.

2. Finances: Ah, the perennial favorite—getting our finances in order. But rather than trying to overhaul your budget overnight, start by automating a small transfer to savings—$5, $10, or $50. It may seem insignificant, but according to The National Bureau of Economic Research, automating savings dramatically increases your likelihood of sticking to your financial goals because it removes the decision-making process and puts your finances on autopilot.

3. Mental Health: We all know that mental health can be a tricky thing to navigate, but small daily actions can have a huge impact. One of the most powerful tools is mindfulness. Start with just five minutes each day. The University of Massachusetts Medical School found that just eight weeks of mindfulness meditation can reduce anxiety and depression by over 40%. Don’t think you need a one-hour meditation session—just focus on your breath, or practice gratitude for five minutes.

So, what small action could you take right now that would start moving the needle? You don’t need a grand plan—you just need to start small and let the momentum carry you forward.

Now, let’s dive into something profoundly powerful: choosing your word of the year. This might sound a little out-there, but trust me, there’s a lot of science and wisdom behind it. Instead of having a long list of resolutions that you’ll forget by February, choose one word to guide you throughout the entire year. Your word is your North Star, your personal mantra, your compass.

Why a word? Well, the science of language is pretty fascinating. Words have energy. They hold vibration. Our brains process language not just intellectually, but emotionally and physically. According to neuroscientific research, words we repeat to ourselves actually rewire our brain—especially if those words evoke emotion. So, when you choose a word for the year, you’re not just making a random choice—you’re tapping into a powerful psychological tool that can influence your thoughts, actions, and even your body’s stress response. That’s some deep science right there.

Okay, let’s talk about something that has been making waves in the design and creative world for years: Pantone’s Color of the Year. It’s not just about which hue is trending in the fashion world or interior design—it’s about understanding the underlying energy and message that color brings to the table. And guess what? This year, Pantone’s Color of the Year and your Word of the Year actually make the perfect pair. You might not have thought about it, but aligning your word with the color could be the secret ingredient to setting the tone for your year ahead.

Let’s break it down, shall we?

Pantone's Color of the Year is more than just a pretty shade we’ll see everywhere from runways to Instagram feeds. Each year, Pantone selects a color based on research, global trends, and social and political movements. It’s a color that reflects the collective mood of the world, capturing the emotions, aspirations, and cultural shifts we’re experiencing. So, it’s pretty powerful when you think about it—this color embodies a moment in time, a feeling, and a direction for the future.

For example, let’s look at Pantone’s 2024 Color of the Year: "Viva Magenta" (18-1750).

Viva Magenta is a vibrant, bold, and fearless color—a color that signifies empowerment, optimism, and resilience. It’s an unapologetic statement, vibrant yet grounded, inviting us to step into our own power, take risks, and embrace change.

Now, let’s pause and think about how this color could align with the word you’ve chosen for your year. You might have picked a word like Courage, Empowerment, or Passion—and guess what? Viva Magenta feels like it was created to mirror those intentions. Just imagine how much more alive your resolutions or goals might feel when they’re aligned with the year’s vibrant energy.

Think about it like this: Your Word of the Year is like the theme song of your personal story for the year, and Pantone’s Color of the Year is the visual backdrop. The two together can create a holistic experience of growth, intention, and energy.

For instance, if your word is Balance, and you align it with a color like Viva Magenta, you’re not just aiming for tranquility—you’re inviting a dynamic kind of balance into your life, one that feels alive, electric, and full of possibility. You’re not settling for just any kind of calm—you’re choosing the kind of balance that radiates with joy and momentum.

If your word is Resilience, you might find yourself drawn to the deep energy of Viva Magenta, embracing the idea that resilience isn’t just about withstanding difficulty—it’s about thriving, fighting for what you believe in, and standing tall with unshakable confidence.

So here’s what I want you to do: Let’s create an experience together. I want you to take a moment, look at the Pantone color of the year, and think about your last Word of the Year. Do you see a connection? How does the color reflect the energy of your word? How might it inspire you to embrace your word more fully, to embody it more deeply?

Now, here’s where I’d love to get you involved. I want you to share your Word of the Year with me, and more importantly, I want to hear why you chose it. Whether it’s in the context of personal growth, family, career, or mental health—tell me why this word resonates with you and how it’s shaping your vision for the year.

I’m opening up a space for us to create a community, where we can all support each other in our individual journeys. Whether you’re a social media person, or you want to jot it down in your journal for private reflection, share it with me and the world when you feel ready.

Because remember, the power of words is not just in their meaning—it’s in how they inspire us to act. And when paired with the Pantone Color of the Year, you have a visual cue to remind you daily of the energy you want to bring into your life.

So, tell me: What’s your word? What does it represent? And how do you want to feel when you look at the year ahead, with any color and intention as your guiding force? Share your thoughts—whether it's on social media, in your journal, or with a friend. Let’s make this a year where we use our words and colors to truly make change happen.

Now, the word you choose isn’t just some trendy buzzword you saw on Instagram. It should resonate with your soul, your purpose, and your intentions for the year. It’s not about setting a vague resolution like “be happy”—it’s about picking a word that reflects where you want to grow.

Let’s talk about some common words people choose and why they matter:

1. Growth – For those of you who are ready to push past your limits and evolve.

2. Balance – If you’ve been feeling pulled in a million directions, this word is your reminder to slow down and center yourself.

3. Courage – A perfect word for anyone who wants to take bold steps and face their fears head-on.

4. Gratitude – This word shifts your focus to the present, helping you cultivate joy in everyday moments.

5. Mindfulness – If you’re looking to stay grounded and present throughout the year.

6. Abundance – A powerful word for attracting prosperity, both in your finances and in your personal growth.

7. Healing – If you’re focusing on recovery, whether physically, emotionally, or spiritually.

Choose a word that feels right for you. Write it down, say it aloud, and keep it in a place where you’ll see it every day. Let it be a guiding force—whenever you’re unsure of what direction to take, refer back to that word.

As we close today’s episode, I want to leave you with this: Change is about progress, not perfection. Small, consistent actions, backed by a powerful word, will help you stay grounded as you navigate the year ahead. Choose your word wisely, embrace the small habits, and trust in the process.

I want you to leave here with two things: one, the powerful reminder that the words you choose shape your reality, and two, the understanding that Viva Magenta isn’t just a color—it’s a vibrant energy you can tap into all year long. So, take that word, pair it with the color, and go forward into 2025 with intention, purpose, and a little bit of boldness. Lastly? Do you know what 2025’s color of the year is? Mocha Mousse. There’s nothing like the rich, velvety tones, and warmth that Mocha brings, so I really want you to reflect on that and see what words come up when you think or shaping a year of Viva Magenta, into the rich luxury that the year of Mocha has waiting for you next.

Thank you for joining me on this special episode of The Exploration Hour. Remember, the change you seek begins with the words you speak, and the colors you embrace.

I’ll see you in the next episode, and until then, stay bold, stay bright, and let’s make this year not just Viva, but rich too.

Thank you for tuning in to The Exploration Hour. I’m Kate, and I believe in you. Let’s make this year one of growth, joy, and transformation. 🤎

If you’re new to this space, I host the Exploration Hour weekday nights on Noom Vibe and we dive into topics that overlap our minds, bodies, and souls and together we figure out how to grow through it all. With that said, this podcast is a collaborative, interactive one, so it may differ drastically from the text in this newsletter. Additionally, this is a live interactive show, so if you’d like to come up, join in the conversation, share a quote, share a story, ask a question, or just take up space because it is calling you, then this is your stage as much as it is mine. Lets explore our outer and inner universes here together. If that sounds like your kinda jam, give me a follow, or listen to some of my other talks underneath the talk tab in my profile.