6 Key Habits To Transform 2024: For High Achieving Women Struggling With Emotions

Do you resonate with being a high achiever yet privately grapple with overwhelming emotions or inner chaos?

Does each new year spark the desire to finally resolve those struggles, only to end up feeling stuck in the same painful patterns?

You’re not alone. For countless striving women who appear “put together” externally, learning to navigate intense feelings requires radically new inner skills.

Habits That Transform Life

The good news? Lasting emotional and relational freedom is possible through small, daily habits that accumulate into profound healing over time. These habits don’t need you to leave your daily life and meditate in a cave up in the mountains somewhere! They just need you to practice effective techniques consistently. The six habits I share here are specially curated for someone who has a strong inner critic with a streak of perfectionism!

As we begin another year, it’s a time for reflection and forward thinking. The turning of the calendar page is more than symbolic; it’s an opportunity for real, meaningful change.

This comprehensive guide is tailored to those ready to embrace transformation, offering a roadmap to personal and professional growth.

Speaking from personal experience after supporting hundreds through this journey, I’m sharing below six foundational habits and additional insights that are pivotal for a life-altering journey.

6 Key Habits To Transform The Year

1. Expand Your Emotional Tolerance Window

In the quest for emotional resilience, the “Tolerance Window” is a crucial concept. It refers to your capacity to effectively manage and process emotions.

This ability is central to handling life’s varied challenges. Building this resilience isn’t an overnight feat. It requires consistent practice in techniques like mindfulness, meditation, and relaxation.

Imagine each stressful event as a weight. Emotional resilience is akin to muscular strength; the more you exercise it, the more weight you can handle.

This process is about more than just surviving emotional upheaval; it’s about learning to navigate these experiences with grace and composure.

2. Master the Art of Reparenting

Self-transformation often starts with the profound process of reparenting. This involves understanding and reshaping the narrative that has been internalized from our upbringing.

Many of us carry an inner voice that is a reflection of our parental figures, which can sometimes be critical or limiting.

Reparenting is about consciously creating a nurturing and supportive inner voice. This new internal dialogue should encourage growth, resilience, and loving self-acceptance.

It’s about learning to provide for yourself the love, support, and encouragement that you may not have received adequately during your formative years.

3. Cultivate Reflective Practices

It’s a well-known fact that reflection is a powerful tool for personal growth. It allows us to process experiences, learn from them, and make more informed decisions moving forward.

Mindful reflection involves various practices, including journaling, meditation, and thoughtful contemplation.

By regularly taking the time to reflect, you create a space for self-discovery and understanding.

This habit encourages you to consider not just your actions, but also your motivations, feelings, and the lessons each day brings.

This ongoing process is vital for anyone seeking to live a more intentional and fulfilling life.

4. Learn the Art of Pausing

The art of pausing is a transformative habit that can change how you interact with the world. In our fast-paced lives, it’s easy to react impulsively to situations, often leading to regret or misunderstanding.

Learning to pause gives you the time to consider your responses and act more thoughtfully.

This habit can be cultivated through mindfulness practices such as breathing exercises or short meditations.

By incorporating these pauses into your daily routine, you give yourself a moment to step back, assess situations, and choose responses that align with your values and goals.

5. Embrace Consistency in Your Actions

The path to sustainable growth is paved with consistency. It’s not about grand gestures or sporadic efforts, but the regular, small steps you take towards your goals.

This approach is about building habits that stick, transforming your daily life, and eventually, your future.

Consistency also means being patient with yourself and understanding that growth is a process.

It involves setting realistic goals, celebrating small victories, and understanding that setbacks are part of the journey. With each consistent step, you’re building a foundation for lasting change.

6. Be Your Guide Within

Self-coaching is a powerful skill that involves nurturing your inner wisdom and guidance.

It’s about learning to ask yourself the right questions, creating a safe space for exploration within, and guiding your growth and development in alignment with your truth.

This habit is about tuning into your inner needs and desires and aligning your actions with your true self.

Self-coaching involves being both a kind listener and a wise advisor to yourself. It means recognizing when you’re stuck, understanding the root causes of your challenges, and finding effective ways to move forward.

Additional Insights For A Fulfilling Life

Bonus 1: Prioritize Life’s Six Basics

Holistic well-being is about more than just physical health; it encompasses your mental, emotional, and spiritual wellness.

The six basics – breath, movement, rest, hydration, playfulness, and nutrition – are the pillars of this well-being. By focusing on these areas, you create a balanced foundation for your life.

Each of these basics is interconnected and plays a vital role in overall health.

For example, proper hydration impacts your physical energy levels and mental clarity, while adequate rest is crucial for emotional stability and cognitive function.

Similarly, playfulness isn’t just about having fun; it’s also about creativity, learning, and exploring new perspectives.

Bonus 2: The Art of Habit Formation

Developing new habits can be challenging, but by breaking them down into small, manageable steps and stacking them with existing habits, you can create a powerful routine. I call it 2Ss.

This approach is about making habit formation less daunting and more achievable.

These 2 Ss are Small and Stack. James Clear talks about these concepts in his book Atomic Habits.

It’s the idea of breaking down your goal into really small steps and then focusing on the first smallest step until that becomes a part of your day.

Along with this, this first small step should be stacked with something you already do in the day.

For instance, if you want to build the habit of going for a run every day, look for something you already do every day. Let’s say at 5 PM every day you drive back home.

The moment you reach home, change into running clothes. If you go for a run, great. If not, your goal is met – your goal is to change into running clothes when you get back home, till it becomes second nature to you.

This breaking into small steps and stacking actions is immensely helpful for long-term transformation.

Over time, these small actions will develop into consistent routines.

Bonus 3: Proactively find Support

Most of us have spent about two decades, if not more, in school/ college “preparing” to get a “job.” We invested money, time, effort, and our life into it! And so, we’re good at our “job”!

Any guesses why we aren’t good at life? I bet you already answered it – you haven’t invested even a fraction of that in life skills – emotional and relational wisdom.

I realized this many years ago – everything is a skill, and every skill can be learned. And if you want to be good at something, learn it from someone better than you at it!

Proactively find a mentor, teacher, coach, or guide – anyone who has walked the path – and you feel can guide you through it.

P.S. If you’re ready, Rooted In Chaos is for you if you are not just looking for superficial solutions but are ready to dive deep into your emotional and relational complexities.

Find out more about Rooted In Chaos to see if it’s what you might need right now.


This year, this month, this day – whatever year, month, or day it may be, is the perfect time to embrace these practices and embark on a journey of personal transformation.

In other words, the best time to start this work was yesterday. And the next best time is today!

Remember, it’s about continuous learning, healing, and growth.

Embracing these six habits, along with the additional insights, provides a comprehensive framework for personal growth. It’s a journey of self-discovery, resilience, and transformation.

Share these insights with friends and loved ones, and let’s step into meaningful transformation together.

If you enjoyed this article, The Whole View Method will give you a deeper understanding of working with the Whole Self (the full spectrum of human psychospiritual development) v/s only the mind or the body.

As always, let me know in the comments below how this article landed with you, and if there are any questions or suggestions you have for me!

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