Every January, the pressure to make big New Year’s resolutions shows up fast — and often fades just as quickly. Resolutions tend to be strict, all-or-nothing goals: work out five days a week, cut out sugar, never miss a morning routine. When life gets busy (because it always does), one missed day can feel like total failure.
That’s where the More/Less List comes in — a gentler, more realistic way to set intentions for the year ahead.
What Is a More/Less List?
It’s exactly as simple as it sounds! Just take a sheet of paper, write MORE on one side and LESS on the other, and fill each side with things you want more or less of in the coming year. This list becomes a flexible guide — not a rulebook. Some examples could be:
More: time outside, reading, cooking at home, movement that feels good, rest
Less: alcohol, screen time, reality TV, rushing, saying yes out of guilt
Why It Works Better Than Resolutions
1. It’s Not Pass or Fail
Traditional resolutions leave little room for grace. A More/Less list allows progress without perfection. You don’t “fail” — you simply recalibrate.
2. It Supports Daily Decision-Making
Instead of one giant goal, you have a filter for everyday choices:
- Should I finish my show tonight?
- Have I read at all this week yet?
- Does this align with more movement or less stress?
Small decisions add up — and this list helps guide them.
3. It’s Realistic (and Sustainable)
Life changes throughout the year. A More/Less list can change with you. You can add to it, adjust it, or revisit it anytime without guilt.
How to Use Your List Throughout the Year
- Keep it somewhere visible (planner, fridge, notes app)
- Revisit it monthly or seasonally
- Use it when making choices about your schedule, habits, and commitments
- Let it guide your “good enough” days — not just your motivated ones
- Health and wellness aren’t built on extremes; they’re built on consistency and self-awareness.
A Healthier Way to Set Intentions
At Modern Chiropractic, we see firsthand that long-term wellness comes from sustainable habits — not rigid rules. The More/Less list encourages balance, self-compassion, and intentional living, which often leads to better physical and mental health over time.
This year, instead of asking, “Did I stick to my resolution?”
Try asking, “Did this choice support what I want more of?”
That shift alone can change everything.
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