The start of a new year often arrives with a loud invitation to do more. I catch myself thinking, This year I’m going to set bigger goals. I’m going to fix everything. I’m going to become a “new me” by January 2nd.
Here’s the truth: it’s easy to get swept up in that energy and just as easy to feel defeated when the list becomes unrealistic before the month even begins.
So here is my epiphany (not a groundbreaking one, but worth repeating): what if we chose a quieter beginning?
Instead of asking, “what can I change?” What if we asked, “what is one small thing I can begin today?”
So often, our goals aren’t the problem. The pressure we place on ourselves is. We stack expectations so high that they leave no room for being human. We leave no room for rest, enjoyment, or the natural ebb and flow of life. When we approach January with an all-or-nothing mindset, even meaningful intentions can quickly turn into sources of shame.
I’ve been there. That’s why this year, instead of overhauling my entire life, I chose to begin one simple practice I’ve been thinking about for a long time: a journal.
Not a perfectly curated one. Not pages filled every single day. Just a notebook where I jot down a few things that I am thinking about and that I’m grateful for. Some mornings it will happen quietly with my coffee. Some nights it can be part of winding down. Some days I might not get to it at all, and that’s okay. This one small habit feels grounding, not demanding. It reminds me that change doesn’t have to be dramatic to be meaningful.
The same mindset applies to how we approach food and our bodies in the new year.
Many people enter January carrying a mental list of what they “shouldn’t” have eaten in December. And desserts often at the top. What if this year, you resolved to enjoy dessert without shame? Not as a reward. Not as a last hurrah.
Pleasure does not cancel out health. Enjoying food does not mean you’ve failed. You don’t need to apologize for what you’ve eaten or punish yourself for what you haven’t done.
Taking one day at a time means allowing each day to be enough on its own. It means recognizing that consistency is built through compassion, not pressure. You can move toward your goals while still enjoying your life. Both can exist together.
As you step into this new year, consider this: start one thing you’ve been wanting to do. Release the expectation to do everything at once. Let today be enough.
Progress doesn’t come from becoming someone else overnight. It comes from showing up one day at a time with honesty, imperfection, and kindness toward yourself. I believe this, in itself, is a beautiful way to begin the new year.
If you’d like support in creating a gentler, more sustainable relationship with food, your body, or your goals, reach out to me at Rachel@livehealthynyc.com.