Small Steps, Big Mood: Acadiana Edition
January Guide
If you want a fresh start without the pressure, this guide is for you.
January is not about changing everything overnight. It is about choosing small steps you can repeat when real life is busy. Small steps build consistency. Consistency builds confidence. Confidence supports mood.
Welcome to our January guide for Small Steps, Big Mood: Acadiana Edition. This is part of our yearlong growth series from Acadiana Counseling Connection. Each month includes:
One self help book
One growth themed book that is not self help
Two movies with themes you can reflect on
A Spotify playlist you can actually use in daily life
Use this guide however you want. You do not have to do it all. Pick what fits.
Quick note about mental health and diagnosis
Feeling stressed, down, or anxious is common. A mental health diagnosis is different. Diagnoses such as Major Depressive Disorder and Generalized Anxiety Disorder require specific symptom patterns and time frames and should be assessed by a qualified professional using DSM-5-TR criteria. If you are unsure what you are experiencing, counseling can help you sort it out.
January theme
Small Steps, Big Mood means:
You stop waiting for the perfect moment and start with the easiest version.
When motivation drops, you do not quit. You downshift.
The January picks
Self help book
Atomic Habits by James Clear
Why we chose it: It makes habit change practical and realistic.
One sentence takeaway: Focus on systems, not just goals.
Try this this week:
Pick one habit and do the two minute version every day for seven days.
Examples:
Read one page
Walk to the mailbox
Fill your water bottle
Write one sentence
Put your shoes by the door
Growth book, not self help
The Midnight Library by Matt Haig
Why we chose it: It explores regret, choice, and the idea that meaning is built one decision at a time.
One sentence takeaway: A better life is built through small choices, not perfect ones.
No spoiler reflection question:
What is one small choice I can make this week that moves me toward the life I want?
Movies for January
Movie 1
Good Will Hunting
Why we chose it: It shows the power of support, courage, and choosing change when it is uncomfortable.
Reflect after watching:
What is one area where I keep telling myself I cannot change?
Who is one person I could let in for support?
What is one small risk I could take this month?
Movie 2
Inside Out
Why we chose it: It reminds us that every emotion has a purpose. Even the uncomfortable ones.
Reflect after watching:
Which emotion do I avoid most?
What is that emotion trying to protect me from?
What is one kind next step I can take today?
Music for January
Spotify playlist title
Small Steps, Big Mood: Acadiana Edition
How to use it
Use music as a cue. Pick one task you avoid and start the playlist. Let one song be your starting signal. When the song ends, you can stop or keep going. Either way, you started.
This month features lyric forward, familiar artists:
Adele, Taylor Swift, Ed Sheeran, Fleetwood Mac
A simple weekly rhythm that actually works
You do not need to keep up perfectly. Use this 20 minute per week plan.
Week 1
Start Atomic Habits
Pick one tiny habit to practice
Week 2
Keep reading
Make the habit easier, not harder
Reduce steps, time, or decisions
Week 3
Start The Midnight Library
Read for insight, not speed
Week 4
Watch one movie
Do one reflection
Choose one small step for next month
Reflection prompts you can copy and paste
Atomic Habits prompts
What is the smallest version of my habit that still counts?
What usually gets in my way and what is my backup plan?
What identity am I trying to build this year?
The Midnight Library prompts
What need was I trying to meet in a past choice?
What is one small choice I can make this week?
What does a meaningful life look like without perfection?
Movie prompts
Which character moment felt familiar and why?
What did the story teach about support and growth?
What is one line or scene I want to remember?
Music prompts
Which song fits my current season of life?
What emotion comes up when I listen?
What is one small action I feel ready to take after this?
Small steps list for busy adults
If you want an easy starting point, choose one for seven days:
Drink one glass of water before coffee
Read one page before bed
Walk two minutes after dinner
Write one sentence in your notes app
Text one person: Thinking of you
Put your phone on a charger in another room for 30 minutes
Two quick reels to support this month
If you follow us on Instagram, we will also post two quick reels this month:
The Two Minute Habit Starter
The Backup Plan for Low Motivation Days
Save them for the days you feel stuck.
Ready for support
If January is bringing stress, low mood, anxiety, or relationship strain, counseling can help. Acadiana Counseling Connection is located in downtown Lafayette.
To schedule, call 337-205-3064 or email info@acadianacc.com. You can also learn more at www.acadianacc.com.
One last question
What is your smallest step this week?
Write it down. Then do the easiest version today.