January puts a lot of pressure on us to start fresh, set big New Year’s resolutions, and plan an entire year in advance. But for many women, those plans quickly turn into frustration and self judgment when life inevitably gets in the way. In this post, I share why I’ve stopped making New Year’s resolutions, what I’m learning instead about shorter, more realistic goal setting, and how journaling can help you stay focused, consistent, and kinder to yourself as the year begins.
Why New Year’s Resolutions Don’t Work for Me
For years, I planned twelve months ahead. January to December. Goals stacked on goals. Business. Health. Relationships. Personal growth. I told myself this was what disciplined people did.
Then December would roll around and instead of feeling proud, I felt disappointed. I focused on everything I didn’t finish. Everything that slipped. Everything that didn’t go according to plan.
This past year was a perfect example. I had surgery. My energy shifted. My priorities changed. And still, that old voice showed up saying you should have done more.
I know I’m hard on myself. I also know I’m not alone in that.
That’s why New Year’s resolutions feel like a setup. They ask us to predict who we’ll be and what life will look like twelve months from now. That’s a tall order for anyone, especially women who are juggling work, family, health, and the mental load of everything else.
A Different Way to Think About Goals
Right now, I’m reading a book called The 12-Week Year. It was recommended by someone I genuinely admire. She’s younger than me, yes, and also incredibly smart and grounded. I’ve learned a lot from her, in business and beyond.
I’m not affiliated with the book. I don’t make a penny if you buy it. I just want to be clear about that.
What I love about it is simple. It says stop planning a whole year. Focus on twelve weeks.
Not because you’re lazy. Not because you lack ambition. But because twelve weeks is human sized.
The book is split into two parts. The first half explains the process and mindset. The second half walks you through a twelve week cycle where you choose a small number of doable goals and take consistent action.
And here’s the part that really landed for me. You do not need to be perfect. You do not need to show up 100 percent of the time.
If you show up 75 to 80 percent of the time and actually take action, you’re on track.
That’s it. No gold star for burnout. No prize for multitasking yourself into exhaustion. Just focus. Show up. Repeat.
This whole approach came out of the sports world. Athletes. Teams. People who win because they practice consistently, not because they plan a year of perfect practices in advance.
And honestly, it makes so much sense.
Three Simple Shifts You Can Make Right Now
You don’t need the book to start. Here are three ways to apply this thinking right now.
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Shrink the Timeframe
Instead of asking what do I want this year, ask what do I want to focus on for the next twelve weeks.
One area. Maybe two. That’s it.
When the goal feels closer, it feels more possible. Your nervous system relaxes. Your brain stops panicking.
Twelve weeks is enough time to make progress without overwhelming yourself.
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Aim for Consistency, Not Perfection
This one is huge.
You are allowed to miss days. You are allowed to have off weeks. Life will still happen.
Progress comes from returning, not from never falling off.
If you’re waiting for the perfect routine or the perfect motivation, you’ll be waiting a long time. Showing up most of the time is more than enough.
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Use Journaling to Stay Grounded and Honest
This is where journaling quietly does its thing.
Journaling helps you slow down and notice what’s actually happening, not what you think should be happening.
It helps you check in with questions like:
What’s working right now?
What feels heavy?
What needs to change this week?
What am I proud of, even if it’s small?
When you journal regularly, you stop living only in your head. You start responding instead of reacting. You make decisions based on reality, not guilt or pressure.
This is exactly why I created my BREATHE journal. It’s not about fixing yourself. It’s about giving yourself a place to land, especially when goals feel messy or unclear.
A Gentler Way Forward
January doesn’t need a resolution. It doesn’t need a full year plan. It doesn’t need you to prove anything.
What it might need is focus. A shorter horizon. A bit more kindness toward yourself.
If you’re curious about journaling as part of this process, my BREATHE journal was designed for moments like this. Simple prompts. No overwhelm. A way to process what’s actually going on in your body and your mind as you move forward. You can check it out HERE!
You don’t have to have it all figured out. You just have to start where you are.
And if you’re showing up 75 percent of the time? You’re doing better than you think.