Posted by Yasmeen J
on January 05, 2026
For a long time, my approach to health goals was scattered.
I’d try something new when motivation struck, drop it when life got busy, then feel quietly disappointed that I couldn’t “stick to it.”
Over time, I realised the issue wasn’t discipline or effort. It felt more like a lack of clarity. I hadn’t spent much time thinking about what I was actually moving towards, or how my habits fit into the reality of my life.
What helped was learning to zoom out before zooming in: to hold a wider direction for the year, then support it with smaller, flexible habits month by month.
Basically, what helped was to move with more intention. Set realistic goals for the year ahead, and then break them down into monthly goals. What does this look like? I’ll explain in a second.
Why Big Resolutions Rarely Work
Most yearly health resolutions are built like checklists.
They’re rigid, time-bound, and often disconnected from how we actually live.
Life changes. Energy shifts. Stress comes and goes.
Yet resolutions often assume a steady level of motivation and capacity all year long.
When things don’t go to plan, the goal is abandoned altogether.
A gentler approach allows for movement, pause, and adjustment. It creates space for consistency without any of the unnecessary pressure.
Yearly Health Goals: Direction, Not a To-Do List
Think of a yearly health goal as a compass rather than a plan. It helps you make decisions without demanding constant action.
Examples of yearly goals might sound like:
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supporting better sleep
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feeling more mentally clear
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moving with less stiffness and tension
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reducing nervous system stress
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building consistency rather than intensity
These goals don’t tell you how to behave every day. They simply give your choices context.
Monthly Goals: Small Habits That Fit Real Life
Monthly goals are where intention meets reality.
They are small, practical habits that support your yearly direction, shaped by the season you’re in and the capacity you have.
They are meant to change.
Some months you have more energy. Some months you don’t. A supportive system accounts for that instead of fighting it.
Revisiting goals monthly allows you to stay connected to your intention without forcing yourself through periods that require rest or adjustment. The key is to write these monthly health goals a month (or a few weeks) before the relevant month begins.
Why Monthly Goals Should Change
Health doesn’t exist in a vacuum.
Workload, emotional stress, weather, travel, and global events all affect how much we can give.
A winter month might call for rest and nourishment.
A summer month might invite movement and social connection.
Listen to what you need.
Examples of Sustainable Health Goals
Below are examples of how yearly intentions can be supported by monthly habits without rigidity. This format can also apply to other goals, such as relationship, business, or financial goals for 2026.
Goal #1: Improving Flexibility and Mobility
Yearly goal:
Move with less stiffness and more ease.
Monthly habits might include:
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ten minutes of stretching three times a week
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a short mobility routine before bed
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gentle walking instead of intense workouts during busy periods
Goal #2: Supporting Focus and Mental Clarity
Yearly goal:
Feel more present and mentally steady during the day.
Monthly habits might include:
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reducing multitasking during work hours
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creating one uninterrupted focus block per day
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paying attention to caffeine timing and screen breaks
Some people also find that having a simple, consistent morning ritual helps them settle into focus more easily. For me, that looks like a warm drink I associate with starting work calmly, rather than rushing straight into stimulation. A blend like Focus, which combines functional mushrooms and botanicals traditionally used to support cognition and brain health, can sit gently within that kind of routine.
Goal #3: Improving Sleep Quality
Yearly goal:
Wake up feeling more rested and grounded.
Monthly habits might include:
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a consistent bedtime window
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dimming lights earlier in the evening
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limiting stimulation late at night
Goal #4: Reducing Nervous System Stress
Yearly goal:
Feel calmer and less reactive.
Monthly habits might include:
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a short daily breathing practice
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fewer evening commitments
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building pauses into the day rather than pushing through fatigue
Supporting the nervous system often starts earlier than we think. How we begin the day, how quickly we stimulate ourselves, and whether we move into focus gently or abruptly all make a difference.
Goal #5: Eating in a Supportive, Non-Restrictive Way
Yearly intention:
Nourish the body without control or guilt.
Monthly habits might include:
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prioritising regular meals
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focusing on variety rather than rules
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tuning into hunger and fullness cues
Wellness Is Collective
One thing that often gets left out of health conversations is the role of connection.
We don’t exist in isolation, and neither does our wellbeing.
Checking in on someone who’s struggling.
Staying informed about global crises, like what’s happening in Sudan, without becoming numb. Offering time, attention, or care when you’re able.
These acts matter, and can be included in your health and wellness goals for the year.
A Kinder Way Forward
You don’t need to adopt every goal or habit, and you definitely don’t need to overhaul your life.
Choose one or two directions that feel supportive right now. Let them guide your choices gently. Revisit them when life shifts.
Health and wellness is built through consistency, awareness, and the willingness to adjust without self-judgement.
Sometimes, having a small ritual or supportive tool can help those habits take root. Sometimes, it’s simply giving yourself permission to move at a human pace.
That’s often where real change begins. Happy New Year!