RETHINKING NEW YEAR GOALS: WHY PREPARATION MATTERS MORE THAN PRESSURE
Have you figured out 2026 yet? Me neither… January often arrives with the expectation that we should be ready to change: to commit, decide, discipline, and improve. I get it. It’s exciting, and who doesn’t want to dream their way into a healthier body and a more joyful, fulfilled life?
And yet, for most, January feels anything but expansive. Energy is low, motivation is inconsistent, and the nervous system is often still recovering from the intensity of December. This isn’t due to a lack of willpower; it’s seasonal reality. And when we push through this phase anyway, we often end up extending force – and quietly setting ourselves up for frustration or failure.
The thing is, winter is not designed for pushing or resetting. It’s designed for consolidation, repair, and preparation. Not respecting this means that we are, in some ways, working against nature – comparable to cycling against the wind.
THE GIFT OF WORKING WITH CYCLES RATHER THAN AGAINST THEM
One thing I’ve had to learn through my own recovery from stress and imbalance, after growing up in a highly standardised Western culture, is that as humans, we don’t function the same way all year round. Energy, focus, motivation, and capacity shift with the seasons, influenced by light, temperature, and the overall pace of life.
Women often feel this more acutely due to the additional hormonal rhythms of the menstrual cycle. These internal cycles can amplify natural fluctuations in energy and focus, making constant performance – especially in winter – particularly unsustainable or deeply depleting. Expecting ourselves to operate at a steady, high-output pace all year ignores this reality. And when we do, the result is often exhaustion rather than progress.
Winter is a season of containment and consolidation. It asks for fewer inputs, slower rhythms, and more listening. When we try to force change during a phase that naturally supports rest and repair, running after goals and achievements can be heavy rather than supportive.
Working with cycles and allowing time for slowness doesn’t mean we’re lowering our standards or giving up on ambition however. It means working more intelligently. When timing is respected and preparation is honoured, effort becomes more effective and often leads to greater results with far less pressure.
TWO STEPS FOR AN EFFICIENT AND NOURISHING JANUARY: GOAL CLARITY AND FOUNDATION BUILDING
Wanting to set goals at the start of the year makes sense. Having direction matters. Knowing what you’re working towards matters – and so does understanding why you want to work towards it.
The mistake we tend to make is trying to act on those goals immediately, without first preparing the system that needs to carry them – often from an underlying sense of “I’m not good enough as I am.”
So one helpful way to start the year instead is to create clarity by using the SMART framework – and letting that clarity sit there as we allow for slowness and preparation to take place. In other words, we’ll have clarity around goals, but this doesn't mean they’re something to chase after immediately. Instead the goals are a way to get honest and grounded about what you’re actually working towards and helping you get ready to act on them, when the time is right.
STEP 1: SETTING SMART GOALS
SMART is a framework for defining goals clearly and realistically. It helps turn intention into something workable – and in doing so, increases the likelihood of actually reaching what you set out to do. To set SMART Goals, ensure you create goals that are:
Specific – Define: what is my goal, clearly. Not a vague wish, but something you can name.
Measurable – Make sure you set in place measures by asking yourself: How will you know you’re moving in the right direction?
Achievable – Make sure you set goals that are within your reach. Not in theory, but in the context of your real life, energy, and capacity.
Relevant – Ask yourself: Does this goal genuinely matter to you, or is it coming from pressure or comparison?
Time-bound – Look at what timeframe feels supportive rather than rushed. When do you want to be able to have achieved it?
So simply get out your notebook, a favourite pen, a cuppa and take some time to map out your goals. The new moon 18th of January will be a perfect time for this – since New Moon is the beginning of a new month cycle, where intention setting is extra potent. I usually do this myself with a cup of ceremonial cacao and I’ve linked the European supplier I personally use here.
STEP 2: SLOW JANUARY AND PREPARATION TIME TO MAKE YOU MORE EFFICIENT OVERALL
January, and winter more broadly, works far better as a foundation-building phase. It’s therefore more supportive to focus on practices that care for and nourish ourselves, rather than force us to be better or different. Many make the mistake of thinking we must be really forceful and harsh with ourselves to change. But we can absolutely evolve and raise our inner and physical state from a place of self-care and respect. In fact, this often increases the likelihood of change and reaching our goals, compared to when we’re trying to improve from a place of self-criticism.
From this approach January is where focusing on the nervous system and recharging the physical body becomes essential. When the system is overwhelmed or depleted, motivation drops, consistency becomes difficult, and even small changes can feel heavy. Supporting the system first makes everything else easier. It’s also a supportive thing to do for ourselves – like watering a plant before expecting it to grow.
In practice, this means focusing on the basics – the small, unglamorous things that quietly create capacity over time. For example:
Establish a supportive sleep routine so the body can properly rest and recover
Stabilise blood sugar by eating regularly and including protein with each meal
Move the body in ways that support circulation and ease, rather than exhaustion
Build moments of pause into everyday life – breathing, slowing down, and reducing unnecessary stimulation
These aren’t the end goal. They’re the conditions that make bigger goals achievable. And having this focus during this time means you’ll be filling up your cup. So when daylight and energy naturally begin to increase, you’re nourished and ready to move forward and reach your goals.
Wishing you a wonderful start to this fresh new year.
Much Love,
