It’s still early into 2016 and already only eight per cent of those who made New Year resolutions are still on track. We can have the best intentions in the world, but it’s easy to feel overwhelmed or discouraged by multiple demands when we get back to the daily grind.

Executive coach and transformational leadership expert Donna Stoneham, Ph.D., author of The Thriver’s Edge: Seven Keys to Transform the Way You Live, Love, and Lead, says that it’s challenging not to fall into old patterns of behavior when we get back on the treadmill of daily life. And usually, it’s because our goals and resolutions feel like chores rather than things that make us feel happier, more productive, and more fulfilled. She identifies the key actions you can take to operate at your peak every day so you can thrive in your life and career and be the best person you can be in the coming year.

1. Be Grateful. Identify what you have to be grateful for today.
Each day, take a few minutes to pause and think about all you are grateful for: Your loved ones, the roof over your head, plenty of food to eat, your friendships, good health. Really think about each thing and take a few moments to relish the feeling. Then get a notebook or journal and write them down every day. If you have a challenging day, go back and review them. This is a fail safe way to lift your spirits.

2. Be Present. Tune in and be 100 per cent present for yourself and someone else.
Practice being present for at least ten minutes each day. This can be as you’re eating a meal, helping your child with homework, participating in a conversation at work, or playing with your pet. Practice being present with those around you. Really be there. Listen to them without any agenda except being fully present. Appreciate them for who they are and how they enrich your life.

3. Focus on Your Purpose. Feel more connected to your purpose today.
When we lead busy lives, it’s easy to get caught up in the day-to-day grind and forget about the reason we do what we do every day. That’s why it’s important to remember and to focus on your purpose. Think of the difference that you’d like to make in your world. Maybe it’s being the best teacher you can be, or the most effective parent, or helping people to grow and develop if you are a manager of others.

4. Move Your Body. Feel more connected to the magnificence of your body.
Practice moving your body, from stretching to walking to more vigorous exercise. Feel the power you have in your muscles and in every step you take. Feel how vibrant you are now, knowing you’re getting even stronger with each movement.

5. Quiet Your Mind. Spend more time being and less time doing.
We’re called human beings for a reason, but many of us have forgotten how to “be” in a world of 24/7 demands. Carve out a few minutes every day to stop “doing” and simply be still. Learn how to savor the silence, listen to the rain or even stare into space. Hit the reset button on your inner hard drive at least once a day by being still. Observe what you notice when you’re quiet that you aren’t able to hear when you are caught up in the fray.

6. Appreciate Your Abundance. Identify where in your life are you truly abundant.
When it comes to money and material things, enjoy what you have and make the most of it rather than always wanting more. Are there places where you spend money on things you don’t need? Where can you create experiences rather than buying things?

7. Pay it Forward. Help someone else! Do it.
Do something nice for at least one person every day that enables you to extend yourself to others without the expectation of anything in return. What are the small acts of kindness that can make a difference in someone else’s life that require minimal effort to do?