New Year, New Mindset: How to Create Realistic Goals and Set Yourself Up fo
Throughout January, many of us feel a renewed sense of motivation. A new year can feel like a fresh start - an opportunity to reset habits, make plans and focus on self-improvement. However, while goal setting can be positive, the pressure to completely transform your life overnight can quickly become overwhelming.
In fact, research shows that many New Year’s resolutions fail within the first few weeks.[i] This is often because goals are overly ambitious, too vague or fail to take real life into account. Instead of feeling motivated, we can end up feeling disappointed, stressed or like we have “failed” before the year has really begun.
Setting realistic, achievable goals can help you approach the year ahead with greater confidence and calm, rather than pressure. By focusing on progress rather than perfection, you’re far more likely to create changes that last.
Here are five simple, practical tips to help you approach your goals in a healthier and more sustainable way:
- Start small and build gradually. Big goals can feel exciting but they can also feel intimidating. Breaking goals down into smaller, manageable steps makes them feel more achievable and less overwhelming. For example, instead of aiming to exercise every day, start with two or three sessions a week and build from there. Small wins can boost motivation and confidence, helping you stay consistent over time.[ii]
- Be realistic about your time and energy. January can be a demanding month, with work pressures, financial worries after Christmas and darker days impacting energy levels.[iii] When setting goals, consider what is genuinely achievable alongside your existing commitments. Setting goals that fit your lifestyle, rather than competing with it, makes them much easier to maintain.
- Focus on progress, not perfection. It’s easy to fall into an all-or-nothing mindset, where one slip-up feels like failure. Missing a workout, eating differently than planned or having an unproductive day doesn’t mean you’ve failed. Try to view setbacks as part of the process and refocus on what you can do next.
- Choose goals that support your wellbeing. Goals don’t have to be about doing more. Sometimes, the most valuable goals are those that encourage rest, balance and self-care. This might include prioritising sleep, taking regular breaks or making more time for activities you enjoy. Goals that support your mental and emotional wellbeing can have a positive ripple effect across all areas of your life.
- Review and adjust as you go. Your needs and circumstances can change throughout the year and your goals can change too. Taking time to regularly check in with yourself allows you to adjust targets if they no longer feel helpful or realistic. Flexibility helps you stay kind to yourself and maintain a sense of control, rather than feeling trapped by expectations you set weeks or months ago.
Starting the year with realistic goals is about creating a calmer, more balanced approach to change. However, if feelings of stress and fatigue begin to creep in, additional support may be helpful.
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[i] Medium, Why New Year’s Resolutions Fail (2025). Available at: https://medium.com/@lausuperlectura/why-new-years-resolutions-fail-ba1a62d4a6ba.
[ii] Havard Summer School, Why Celebrating Small Wins Matters (2024). Available at: https://summer.harvard.edu/blog/why-celebrating-small-wins-matters/.
[iii] BBC, Why darkness causes low mood – and how to try and counter it (2025). Available at: https://www.bbc.co.uk/bitesize/articles/zswx8p3.
- Start small and build gradually. Big goals can feel exciting but they can also feel intimidating. Breaking goals down into smaller, manageable steps makes them feel more achievable and less overwhelming. For example, instead of aiming to exercise every day, start with two or three sessions a week and build from there. Small wins can boost motivation and confidence, helping you stay consistent over time.[ii]
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Posted by Emily Garfield
5th January 2026
