Bucket List for 2025

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Personal Growth & Learning

1. Learn a new language — Challenge yourself with a language you've always wanted to speak.

2. Take a pottery class — Learn the art of creating something with your hands.

3. Read 50 books — Aim to read a mix of fiction, non-fiction, and self-improvement.

4. Start journaling — Create a habit of daily reflection through writing.

5. Attend a public speaking workshop — Overcome your fear of speaking in front of others.

6. Take an online course — Learn something new, from coding to photography to psychology.

7. Develop a morning meditation routine — Begin each day with a few moments of mindfulness.

8. Create a personal vision board — Visualize your goals for the future.

9. Write a letter to your future self — Revisit it at the end of the year.

10. Practice gratitude daily — Start or end your day by listing things you're grateful for.

Adventure & Travel

1. Go on a solo trip — Travel to a destination you’ve always wanted to explore on your own.

2. Try glamping — Enjoy nature without sacrificing comfort.

3. Visit a country you’ve never been to — Immerse yourself in a new culture.

4. Take a hot air balloon ride — Experience the thrill of floating above it all.

5. Go hiking on a challenging trail — Push your limits and enjoy the view from the top.

6. Go whale watching — Observe these magnificent creatures in their natural habitat.

7. Take a cross-country road trip — Plan a journey with scenic routes and unexpected stops.

8. Visit an ancient landmark — Explore the ruins of a historical wonder.

9. Try camping under the stars — Sleep in a tent and connect with the night sky.

10. Experience a traditional cultural festival — From Diwali to Oktoberfest, take part in a unique celebration.

Health & Wellness

1. Try yoga or Pilates — Take your flexibility and mindfulness to the next level.

2. Start a fitness challenge — Train for a marathon, triathlon, or other event.

3. Do a digital detox for a weekend — Disconnect from your devices for 48 hours.

4. Try a juice cleanse — Detox your body and see how it feels.

5. Take a dance class — Salsa, tango, or even hip-hop, feel the rhythm.

6. Complete a 30-day fitness challenge — Whether it’s push-ups, squats, or yoga, commit to 30 days.

7. Join a sports league — Find a local league for tennis, soccer, or whatever sport you enjoy.

8. Go on a wellness retreat — Rejuvenate your mind and body in a serene environment.

9. Try ice bathing or cold therapy — Dive into the icy water and discover its health benefits.

10. Do a mindfulness retreat — Immerse yourself in meditation for a few days.

Creativity & Art

1. Create a scrapbook — Preserve memories by documenting experiences.

2. Take up photography — Start capturing the beauty around you with a camera or smartphone.

3. Learn how to paint or draw — Tap into your artistic side and develop your skills.

4. Start a DIY home decor project — Transform your space with a creative touch.

5. Learn to play an instrument — Always wanted to learn guitar, piano, or drums? Now’s your chance!

6. Join a writing group — Share your stories and ideas with others.

7. Make your own candles or soap — Create custom gifts or personal items.

8. Design your own clothing — Experiment with fabric and create a new wardrobe.

9. Create your own YouTube channel or blog — Share your knowledge, skills, or experiences with the world.

10. Learn graphic design — Create stunning visuals for personal or professional use.

Social & Community

1. Host a dinner party for friends — Try out new recipes and enjoy quality time.

2. Volunteer for a cause you care about — Give back by helping those in need.

3. Take a group fitness class — Join a class to meet new people while working out.

4. Join a book club — Share your thoughts and ideas on literature with others.

5. Start a neighborhood cleanup initiative — Organize a local event to beautify your area.

6. Organize a charity event — Raise funds or awareness for a cause you’re passionate about.

7. Take a cooking class with friends — Learn to make a new dish and enjoy the meal together.

8. Join a board game night — Spend time bonding with friends over your favorite games.

9. Attend a live theater performance — Support local artists and experience the magic of live performance.

10. Participate in a charity walk or race — Get moving while supporting a meaningful cause.

New Year’s Resolutions: Is it laziness or executive functioning that keeps us from reaching our goals?

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Written by: Bryan Randolph, LICSW

For many people, the start of a new year provides inspiration to make positive changes.

Studies have shown that nearly half of Americans create a resolution to improve themselves in the upcoming year. Yet, by the end of January, nearly 80 percent have stopped working on their goals. Meaning by the time you read this post, there is a good chance that you may already be struggling with maintaining motivation for keeping your resolution. For some people, this can lead to feelings of guilt and regret and possibly even shame and hopelessness. Yet, the culprit behind this failure may be more related to Executive Functioning (EF) than a lack of resolve or willpower.

Executive functioning refers to how our brain carries out different tasks related to setting and achieving goals. If we think of the brain as an orchestra, executive functioning is the conductor who directs all the sections to play together in harmony. At its heart, creating and keeping habits boils down to figuring out what to do and how to do it. Understanding the different executive functions and their role in setting, planning and achieving goals can help us identify personal areas of strengths and weaknesses.

Understanding executive functions and their role in setting up and following through on goals:

Thinking Skills (The what to do):

Organize/ Plan: The ability to come up with ideas and choose an area to improve.

Planning is taking our idea and creating a specific, realistic and measurable way to achieve it. Individuals who struggle with these areas may have difficulty knowing how to identify and express their thoughts or organize their thoughts in a logical manner. They may also struggle to focus on creating a plan without getting distracted by unrelated thoughts, fantasies about unrealistic outcomes. Planning may also lead to anxiety or distress due to past failure or worry about not being able to follow the plan.

Initiate: The ability to start working on the plan. Individuals who struggle in this area tend to

be those who engage in all or nothing thinking and can take on one of two extremes. Those who start out extremely strong and full of energy and excitement only to lose motivation once the task becomes boring or routine. Unrealistic goals and plans also contribute by sapping energy upon realizing that accomplishing our goal is going to be harder than we thought. At the other end, are those who avoid starting all together due to forgetting the plan or due to anxiety or stress.

Organize Materials: The ability to gather necessary equipment or supplies and keep them organized and available. Individuals who frequently lose things or forget where they put them often find following a routine stressful or frustrating. Continually having to purchase new items can also create a financial barrier. Working Memory: The ability to hold information when working on a task. This is an important part of organizing and planning as it allows us to keep track of our thoughts and not have to continually “reinvent the wheel” due to losing track of ideas. It can also make learning something new frustrating if we have trouble remembering or understanding written or verbal instructions.

Self-Monitoring: The ability to accurately assess our performance. This is an important part of following through on our plan to achieve our goals. Difficulty with self-monitoring can cause us to either underestimate our performance and become frustrated with our perceived lack of progress or overestimate our skills and effort and become frustrated when our results do not match our expectations.

Behavior skills (The how to do it):

Shift - The ability to shift refers to being able to switch from one task to another. Individuals who struggle with shifting often have rigid thinking and have trouble adapting or modifying plans when things change or aren’t working. Another component can be the tendency to hyper-fixate, such as spending time focusing on one part of the plan to the exclusion of others or getting stuck on having to create the “perfect” plan.

 Inhibit - Refers to the ability to manage competing impulses and to remain focused on the task at hand. This is one of the most common areas that people associate with executive functioning. It shows up in many of the phases of accomplishing goals by allowing us to remain on track and not become distracted.

Emotional Control - Emotional Control is one of the most important EF skills because it allows us to recognize, validate, and manage the feelings that come up for us during the process of setting and working on goals. In order to improve executive functioning, it is crucial to identify which areas we struggle with due to lack of knowledge or skills and which areas are hard for us due to managing our emotions. 

Conclusion

Perhaps the most important part of working on goals is to follow the motto of “do what works for you.” Pay attention to which of the areas above feels more natural and look for ways to utilize those strengths. Identify areas that are harder and seek out strategies for improving those skills. If you are unsure of how to make improvements, it may be beneficial to work with a therapist or executive functioning coach. Growing Roots has counselors with extensive experience working with individuals of all ages to improve areas of executive functioning. If you believe counseling could be helpful in addressing EF, please contact the office at office@growingroots for more information.

More information about Executive Functioning

The Science Heavy Stuff:

https://www.sciencedirect.com/topics/medicine-and-dentistry/behavior-rating-inventory-

Of-executive-function

https://pmc.ncbi.nlm.nih.gov/articles/PMC10512143/#:~:text=Executive%20functions%20(EFs)

%20skills%20are,wide%20range%20of%20mental%20disorders

Regular Language Sources:

https://en.wikipedia.org/wiki/Behavior_Rating_Inventory_of_Executive_Function

https://my.clevelandclinic.org/health/articles/executive-function
https://www.medicalnewstoday.com/articles/325402

More Tips for Achieving Goals:

https://www.psychologytoday.com/us/blog/what-mentally-strong-people-dont-

do/202412/why-new-years-resolutions-set-you-up-to-fail

​​How to Pick the Right Supplements: A Simple Guide to Choosing What’s Best for You

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Supplements have become a popular way to support health and well-being, but with so many options on the market, how do you know which ones are right for you? Whether you’re looking to boost your energy, improve sleep, support immunity, or fill nutritional gaps, the choices can feel overwhelming.

The good news is that picking the right supplements doesn’t have to be complicated. With a little research, self-awareness, and guidance, you can make informed decisions that align with your health goals. Here’s a step-by-step guide to help you choose the right supplements for your unique needs.

1. Assess Your Health Goals

Before reaching for any supplement, it’s important to understand why you’re considering adding one to your routine. Supplements are designed to support specific health needs, so it’s crucial to have clarity about your goals.

• Energy & Vitality: If you’re feeling fatigued or sluggish, you might look for supplements that support energy levels. B-vitamins, iron, magnesium, and adaptogens like ashwagandha are popular choices for boosting energy.

• Immune Support: For those looking to strengthen their immune system, vitamins like C and D, zinc, and elderberry are commonly used to help bolster immunity.

• Gut Health: Probiotics, prebiotics, and digestive enzymes can support digestive health, help balance gut bacteria, and alleviate bloating or discomfort.

• Skin, Hair & Nails: Biotin, collagen, and vitamin E are often taken to improve the health and appearance of skin, hair, and nails.

• Joint Health: If you experience joint discomfort or inflammation, supplements like glucosamine, turmeric (curcumin), and omega-3 fatty acids might be beneficial.

Identifying your health goals will help you narrow down the vast range of supplements available to find those that specifically support what you're trying to achieve.

2. Consider Your Diet and Lifestyle

Your current diet and lifestyle play a huge role in determining what supplements you might need. If your diet is already rich in certain nutrients, you might not need to supplement that area. Here’s how to factor that in:

• Nutrient Gaps: If you eat a balanced diet rich in whole foods, you may not need many supplements. However, if you're missing out on certain food groups (e.g., if you're vegan or vegetarian), you might need to supplement with things like vitamin B12, vitamin D, omega-3s (EPA/DHA), and iron.

• Lifestyle Factors: People with high levels of physical activity, chronic stress, or sleep challenges might benefit from supplements that support recovery and resilience. Magnesium, vitamin C, and adaptogenic herbs can be particularly helpful in these cases.

• Age and Gender: As you age or move through different stages of life, your nutritional needs change. Women may need more iron, calcium, and folate, while men may need more zinc and magnesium. Older adults may need additional vitamin D and B12, as absorption can decline with age.

Taking stock of your dietary habits, lifestyle, and any potential gaps will help you choose supplements that truly add value to your routine.

3. Research the Specific Supplements

Not all supplements are created equal, and it's important to understand what you're taking and why. Here’s how to do the research:

• Look for Evidence-Based Ingredients: Choose supplements backed by scientific research. For example, if you’re looking for joint support, glucosamine and chondroitin are well-researched, while trendy ingredients like “miracle superfoods” may not have solid clinical backing.

• Check Dosage and Bioavailability: Just because a supplement is popular doesn’t mean it will work for you. Look for supplements with proper dosages that are bioavailable, meaning they can be effectively absorbed by your body. For instance, magnesium citrate is generally more absorbable than magnesium oxide.

• Avoid Fillers and Additives: Choose high-quality supplements with minimal fillers, artificial colors, or preservatives. Read the ingredient list and avoid products that contain unnecessary additives.

Choose Trusted Brands: There are many supplement brands out there, but not all are equally reputable. Look for brands that have third-party testing, certifications (e.g., NSF Certified for Sport, Good Manufacturing Practices), or positive reviews. Third-party testing ensures the product contains what it says on the label and is free from contaminants.

4. Consult with a Healthcare Professional

While supplements can be beneficial, they’re not always necessary or appropriate for everyone. Consulting with a healthcare provider—whether that’s your primary care doctor, a dietitian, or a naturopath—can help ensure you're choosing the right supplements based on your health needs and goals.

• Medical Conditions and Medications: Some supplements can interact with medications or exacerbate existing health conditions. For instance, high doses of vitamin E can thin the blood, which could be problematic for those on blood thinners. It’s always best to get personalized advice before starting a new supplement.

• Get a Blood Test: If you’re unsure about nutrient deficiencies, a blood test can reveal whether you’re low on certain vitamins or minerals. This information will help you choose supplements that directly address your needs, rather than guessing.

• Professional Guidance on Dosages: Healthcare providers can also recommend appropriate dosages, helping you avoid taking too little (which may not be effective) or too much (which can be harmful).

5. Start Slow and Monitor Effects

When introducing supplements into your routine, it’s important to start with one or two and see how they affect you. Taking too many supplements at once can make it difficult to know which ones are working and which might be causing side effects.

• Track Your Progress: Keep a journal of how you feel after adding supplements. Are you noticing improved energy, better sleep, or reduced stress? Do you experience any side effects, like digestive discomfort or headaches? This tracking will help you gauge the effectiveness of your supplements.

• Give It Time: Many supplements take time to show results. For example, you may not notice the benefits of omega-3s or vitamin D right away, as they work gradually. Give your body at least a few weeks to experience the effects before deciding whether to continue or adjust your regimen.

• Adjust as Needed: If you’re not feeling the benefits or are experiencing side effects, it may be necessary to adjust the dosage or switch to a different form of the supplement. Also, remember that your health needs may change over time, so it’s important to re-evaluate your supplement regimen periodically.

6. Be Cautious of Over-Supplementing

Taking too many supplements—especially without clear guidance—can do more harm than good. In some cases, large doses of certain vitamins and minerals can be toxic. For example, too much vitamin A, iron, or calcium can lead to serious side effects.

• Stick to Recommended Dosages: Follow the instructions on the label and be cautious about exceeding the recommended daily intake. If in doubt, always consult with a healthcare professional for advice on safe dosages.

• Remember: Supplements Are Not Substitutes for a Healthy Diet: Supplements should complement, not replace, a well-balanced diet. Aim to get the majority of your nutrients from whole foods, and use supplements to fill in gaps, not to act as a quick fix.

Conclusion

Picking the right supplements is not about jumping on the latest trend or buying everything you see in a store. It’s about understanding your unique health needs, doing your research, and being mindful of your overall diet and lifestyle. By assessing your goals, seeking professional advice, and choosing high-quality products, you can ensure that your supplement routine truly supports your health and wellness.

Remember, supplements are just one piece of the puzzle. A balanced diet, regular physical activity, good sleep, and stress management are all essential to living a healthy, vibrant life. With the right approach, supplements can help fill in the gaps and provide that extra boost you need to feel your best.