How does one year-end and another begin so suddenly? We go to sleep on December 31st and wake up on January 1st, stepping into a brand-new year—just like that. No transition, no pause.
Personally, I need a buffer week between the old and new year. A little space to reflect, to absorb the accomplishments and losses of the past 365 days before diving headfirst into the next. I’d love a "Bingo Free Space" week between years—an extra seven days that don’t count, just to catch my breath. (And let’s be honest, I’d probably just use it to knit and still feel unprepared.)
But time waits for no one, and before we know it, we’re here—standing on the edge of another year, wondering how to begin.
The Challenge of Resolutions & Fresh Starts
Some resolutions never seem to change—they simply roll over from one year (or decade) to the next.
Getting in shape? Still on the list.
Reorganizing the closet? Well, I made a start… but then got overwhelmed. (Shoulder pads—are they coming back?!)
I know some people who greet the new year with clarity and confidence—goals set, vision boards ready, and resolutions mapped out. I admire them.
If you’re also feeling unready for a new year, you’re not alone. Studies show that only 9% of people actually keep their New Year’s resolutions (Forbes Health).
Easing into the New Year: A Personal Approach
Instead of diving into a long list of resolutions (which, let’s be honest, often don’t last past February), I’m trying something different this year—a gentler approach. If you’re feeling the pressure of “new year, new you,” maybe these ideas will help.
1. Take a Moment to Look Back
Before sprinting into the next 365 days, it’s worth taking a breath and looking back. What worked? What didn’t? What surprised you?
I’ve found that if I don’t take time to reflect, I forget how much actually happened. The big wins, the quiet moments of resilience, even the lessons from things that didn’t go as planned—it all matters.
I’m not one to write long journal entries, but I do like jotting down a few key moments from the past year. Just a simple note: This happened. It meant something. It’s a small way of honoring the journey before charging ahead (Greater Good Science Center).
2. Swap Resolutions for Intentions & Habit Stacking
I used to be all about traditional resolutions, but let’s be real—they rarely stick. Instead, I’ve started setting intentions that feel less like rules and more like gentle reminders of what matters to me.
Rather than “I will work out five times a week” (which, historically, has not gone well), I might say, “I want to move my body in ways that feel good.” That way, if it’s a walk one day and stretching the next, it still counts.
If you’re trying to make small changes, research shows that habit stacking—attaching a new habit to something you already do—can make it easier to stick with (James Clear). For example:
After I make my morning coffee, I’ll take five deep breaths.
Before brushing my teeth, I’ll do five squats or stretches.
When I sit down at my desk, I’ll take a sip of water before checking emails.
Small changes add up, and before you know it, they become second nature.
3. Give Yourself Some Breathing Room
Not everything has to happen in January. Some years, I don’t really feel like the new year has started until February (or later). That’s okay.
We tend to treat January 1st like it’s a magical reset button, but real change takes time. Growth isn’t linear. Some seasons are about planting seeds; others are about waiting. There’s no deadline on becoming.
And honestly? Studies show that self-compassion—not guilt—actually leads to better long-term progress (Harvard Business Review). So if you need extra time, take it.
The Year Ahead: Moving Forward with Purpose
So, here we go—prepared or not—into a new year.
Instead of rigid resolutions, I’m carrying one guiding word: FORWARD.
I’ll take this word into all that I do and see where it leads me. Hopefully, I’ll at least think about getting in shape. (Baby steps, right?)
💬 What’s your word for the year? How do you transition into a new chapter? Share your thoughts in the comments!
~Janet Haney
Additional Resources on New Year Transitions & Intentions
📌 The Science of Habit Formation: James Clear
📌 Why Resolutions Fail & What to Do Instead: Forbes Health
📌 The Power of Choosing a Word of the Year: Psychology Today
📌 How Self-Compassion Helps You Meet Goals: Harvard Business Review
📌 Journaling for Self-Reflection & Growth: The Greater Good
📌 The Science of Change & Motivation: Stanford Behavior Lab