We are just days away from February, and all of the ads online are switching from “New Year, New Me” messages to Valentine’s Day and winter getaways. It’s enough to make you feel like “falling off the wagon” or getting off track from your New Year’s resolutions is okay because the rest of the world has moved on, right?
Wrong.
Or at least I am hoping that with this blog, I can help you renew that sense of inspiration, motivation, and, most importantly, self-belief, to get back to working towards your 2026 health and wellness goals.
Truthfully, I always find it really difficult to engage with social media and the online world in January. Every “thought leader”, webinar, and fitness coach is telling you how to set goals and achieve your dreams this year, but always make sure to include something about “everyone else” falling off the wagon or losing focus. They may think they are being motivating, but I actually think all it does is create a mindset of “it’s okay if I stop pursuing my goals, because everyone else is”.
It’s the same psychology behind what makes “leading by example” such an important mantra for managers. The moment a leader starts to slack off, skip steps, or lose their momentum and focus, it gives quiet permission to everyone else to do the same.
Which is why I am writing this blog today. I want to rewrite the narrative and let you know that no matter how many times you miss a day at the gym, slip up on a perfect week of healthy meals, or neglect your good sleeping habits, you can always get back on track. I really want you to believe it as well.
This blog is for you if you feel like you’ve lost some momentum or inspiration from the beginning of the year and are looking for someone to say it’s ok, and that you can still achieve your health and fitness goals. The following is a step-by-step guide to keep you on track, and something that you can repeat anytime you feel you’ve lost focus, or, if you just want to build in a regular check-in to your schedule this year to keep you on track.
Step 1: Revisit your goals
The first step is to revisit the goals you already set. Whether you wrote them down in your notes app, put them on a vision board, or wrote them in your journal, I want you to just read them again.
Then think about what inspired you to set that goal in the first place.
- Are you tired of feeling tired because it’s impacting your professional growth?
- Are you concerned about your gut health because you know a dysfunctional gut microbiome can lead to other health conditions?
- Are you looking forward to a holiday where you don’t have to worry about having the energy to take part in all the activities you want?
- Did you simply decide that this was the year you were going to see how strong and how great you can feel when you really commit to a healthy routine?
There are so many reasons why we set New Year’s resolutions, especially ones related to our health. All of them are valid, and all of them were reason enough for you to say to yourself towards the end of last year that 2026 was going to be the year you achieve your health goals.
Really take your time with this step. I find that when I revisit my goals, I quickly go down a rabbit hole of ways I can not only achieve my goal, but also how amazing it is going to feel when I do. That becomes enough to re-motivate me to jump right back in where I left off.
Step 2: Set Yourself Up for Success This Week
One of the key lessons I have learned from reading mindset and habit science books is that you have to take one step at a time. So once you’ve revisited your goals, I want you to recommit yourself to that goal and focus on the next 7 days.
For the next 7 days, set yourself up for success by making sure every night before bed you make it as easy as possible to work towards your goal that evening or the next day. This can look like:
- For a healthier sleep routine: Setting an alarm for yourself to start your nightly routine so you don’t get distracted and end up deep in the doom scroll until midnight.
- For specific eating habits: Cleaning the kitchen so you start your day with a clutter-free space that is perfect for cooking a great breakfast. You can also use your time in the evening to meal prep, or set aside 30 minutes before bed to research some exciting and tasty meals for the next day.
- For exercise habits:
- Book your workout class for tomorrow so it is in your schedule.
- Set out your workout clothes before bed, and make them your favourites if you really want some additional motivation to get up and off to the gym in the morning.
- Block off your gym time in your work calendar if you’re planning to go later in the day
- Write out your workout if you aren’t working with a workout plan. Be sure to include at least 1 of your favourite exercises to help build excitement and delight into your workout.
- For mindfulness habits: Have your headphones charged, and your kettle ready to boil. Tidy up and create your “zen” space that you’ve chosen to practice mindfulness. If journaling is part of your practice, get your journal ready with your favourite pen and write in a journal prompt for tomorrow. I’ve shared a recent 30-day journaling challenge below if you’re looking for more guidance.
The beauty of looking 7 days ahead is that you typically know what is going to happen in the next 7 days. The forecast is set, your work week is underway, and you may have already figured out your weekend plans. So planning out the tasks that will help you achieve your health goal, and figuring out how they work with your existing schedule, is much easier to plan for than trying to plan for a whole 12 months.
Step 3: Take Note of How Each Day Goes
As you are working through the next 7 days, trying to keep notes, either mental or physical, about how the week is going. Are you finding it easy or challenging to stick to your goal this week? What, within your control, would make it easier to achieve your goal more consistently next week?
Being really present and intentional with my goals has been a massive help in keeping me focused and motivated on my goals.
You don’t want it to become all-consuming, but in those early days, it is important to make the goal a big part of your daily life. But don’t put pressure on yourself to get it right every day. Do your best to stick to your daily tasks and routines that support your goal, and when things don’t go as planned, think about what could have been done differently to ensure next week you don’t have that same problem.
In the event that something out of your control disrupts your routines or your ability to achieve those tasks, remind yourself that next week will be different, and you’ll either find a workaround or adjust your expectations for that day so it still counts as a “little win” towards your larger goal.
“Little Wins” are such a powerful tool, especially when your goal feels like a huge shift. It’s actually where I came up with my personal mantra of Do Something Good for Your Body Today. Instead of expecting myself to move, eat, and sleep perfectly every day, I make sure that at least 1 thing I do every day supports my body.
Step 4: Repeat
At the end of the 7 days, revisit your goal. Go through this process every week until you start to feel like it’s redundant or unnecessary because you are on track, focused, and closer to achieving your goal.
As a woman, your body most likely goes through a 28-35(ish) day cycle, and within that cycle, your body and mind can feel so different week to week. That’s why this way of looking at the goals you want to achieve in the next year can feel more achievable and reasonable when broken down week to week.
Related Article: What is Cycle Syncing?
Again, I want us to change the narrative from “New Year’s resolutions don’t work” or “everybody quits by February” to something more hopeful and motivating. Your goals are achievable, and I believe that you can achieve them. You just need to remind yourself to take things step by step, week by week.
To help build a community of accountability, let me know what your goals are for 2026 in the comment section below. Or you can email your goals to me at contact@rileypearce.ca.
Riley Pearce 