It’s January... the time of year when the excitement of a fresh calendar feels like an open invitation to dream big. But let’s be real: sticking to resolutions can be tricky. Too often, we aim for sweeping changes, only to feel deflated when life gets in the way. So, this year, why not try a gentler, more achievable approach? Focus on small, meaningful habits that can truly set the tone for the months ahead. Here are a few ideas to help you get started:
Start Your Morning with Intention
How you start your day can make all the difference. Instead of diving straight into emails or scrolling through your phone, take five minutes for yourself. This might mean stretching, jotting down a quick to-do list, or simply enjoying a coffee without distractions. These small rituals can help you feel more grounded and ready to face whatever the day throws at you.
Looking for inspiration? Try this: each morning, write down one thing you’re grateful for and one small goal for the day. It’s simple but powerful.
“Looking to slow down and add mindfulness to your mornings? Listen to our podcast with Níall Ó’Murchú, a Wim Hof instructor, who shares how breathwork can transform your day.”
Move Your Body Daily
Exercise doesn’t have to mean gruelling gym sessions or intense training. Daily movement is what matters, whether it’s a brisk walk, a yoga session, or even a dance-off in your kitchen. Moving your body helps boost your mood, improves focus, and sets you up for better sleep—all things we could use more of in January.
If you’re not sure where to start, aim for 15 minutes of movement a day. That’s all it takes to feel the difference, and who knows? You might even find yourself wanting to do more.
“Need motivation to stay active? Tune into our chat with Ireland’s Fittest Man, Sam Stewart, as he shares his CrossFit journey and the power of community in fitness.”
Simplify Your Goals
“New Year, New You” often comes with the pressure to overhaul every aspect of your life. This year, skip the overwhelm and focus on progress, not perfection. Break big goals into smaller, actionable steps and tackle them one at a time.
For example, instead of saying, “I want to run a marathon this year,” start with, “I’ll run three times a week.” Achievable goals build momentum, and momentum builds confidence.
“Feeling overwhelmed by resolutions? Check out our conversation with Gerry Hussey, where he encourages us to reflect on what truly makes us happy and fulfilled.”
Prioritise Rest and Self-Care
The excitement of the new year can sometimes lead to burnout as we try to do too much too soon. Remember, rest is productive. Take time to recharge, whether that means reading a book, soaking in a bath, or just giving yourself permission to say no to things that don’t serve you.
One habit to try: set a bedtime alarm. It’s a gentle reminder to wind down and prioritise sleep, which is essential for energy and focus.
Celebrate Small Wins
Progress isn’t always flashy. It’s often found in the small victories: drinking enough water, completing a task you’ve been avoiding, or getting outside on a rainy day. Celebrate those moments. Recognising your achievements—no matter how minor they seem—helps keep you motivated and positive.
Why not start a “success jar”? Each time you accomplish something, write it on a slip of paper and pop it in the jar. By year’s end, you’ll have a collection of moments to look back on and celebrate.
“Inspired by small victories? Listen to June Curtin’s incredible journey of daily sea swims and how they’ve helped her and others find healing and purpose.”
This January, focus on habits that feel doable and sustainable. Remember, it’s not about being perfect; it’s about showing up for yourself in small but meaningful ways. Here’s to a fresh start and a year full of progress, one small step at a time.
