I love the start of a new year, the sense of excitement and anticipation of what is to come. The days are getting longer, nights shorter – at least marginally in January – which makes me feel more energised and focused.  It’s inspiring to see people setting intentions and smart goals for the year ahead. Yet, I personally struggle with doing it myself – I seem to have developed a fear of setting big life goals or even ones for the year ahead.

Its not always been like that – I used to set, as well as achieve, goals. A new job with a promotion, running a marathon or five and even a new house (albeit in the form of a Soho House membership). Encouraged by my successes, in 2022 I set myself the goal of increasing my network.  I envisioned this would be in relation to my career so how it happened was unexpected to say the least.  My new network came because of a cancer diagnosis – which no one wants.  As well as a whole host of other things, it opened me up to an entirely new group of people. I am so grateful for the connections and friendships I have built as a result, there is nothing better than a community and shared experiences. But now, I live with a slight fear of what setting a goal could lead to and a feeling of ‘be careful what you wish for’. 

I will overcome this, eventually. But not just yet – so whilst most of the population are setting treasured goals and are full of optimism about achieving them, this January I’m taking the pressure off. No goals, just self-care, step by step. I see it as the perfect time to reset, to regain some of my healthier habits.  Here are the 5 things I plan to do:

01

Restart my Morning Routine – daily journaling has become a practice I cannot live without – I list the things I’m grateful for and clear my head with a brain dump of my thoughts. And most mornings, I throw on some sportswear and trainers and move my body.

02

Setting small daily tasks – completing tasks gives me a sense of accomplishment. I bet everyone reading this has written a list and included something you could immediately tick off – it triggers the brain to release dopamine and we all know how much we love dopamine.  This progress journal is good for daily goal setting.

I’m learning about other activities (excluding phones) which have a similar impact – watch this space!

03

Walking with my friend in the evening – during lockdown we started walking in the dark evenings to stay connected and stay active, its fallen by the wayside but its coming back!  It’s a wonderful way of beating the winter blues, its free and movement is always good.

04

Weights – I’m buying a weighted vest. I know strength training is crucial as we age, I struggle with it. I don’t get the same boost of endorphins like I do when I run so I’m going to habit stack (a technique I learned reading Atomic Habits by James Clear) and add a weighted vest to my running and walking routine.

05

And Breathe….. – my new habit is to spend a few minutes each day practicing breathing (another habit stacking activity, which I shall do whilst wearing my LED mask each evening).   A good method to calm the body and mind, is to breathe in for 4, hold for 5, out for 6 – this triggers the parasympathetic nervous system and reduces the flight or fight response many of us have in daily life.

For me 2025 is the year to embrace small, intentional steps, no grand plans.  Being brave, one step at a time. What are you embracing in 2025?