Year in Review: Reflect, Adjust & Plan Your Wellness Goals

As the year draws to a close, it’s natural to pause and look back at what went well, what didn’t go as planned, and what you’d like to do differently next time. For many, this reflection sparks a familiar thought: “This year, I’ll finally take better care of myself.”

The start of a new year often brings what researchers call the “fresh start effect.” This psychological boost motivates people to set aspirational goals during meaningful time markers such as New Year’s Day. Studies show that these moments help us mentally reset, making us more open to change and self-improvement.

However, while resolutions are easy to make, they’re not always easy to keep. Only about 12% of people say they successfully achieve their New Year’s resolutions. Yet, research also shows that those who make resolutions are ten times more likely to change their behaviour than those who don’t set any goals at all. Reflection and planning truly make a difference, especially when approached with self-awareness and strategy.

Let’s explore how you can turn reflection into lasting wellness progress and set yourself up for a healthy, fulfilling year ahead.

1. Reflect on the year behind you

Start by looking back at the past twelve months with curiosity rather than criticism. Reflection helps you see what truly supports your wellbeing—physically, mentally, and emotionally.

Ask yourself:

• What habits helped me feel my best this year?

• Where did I struggle or lose motivation?

• What achievements, big or small, am I proud of?

• How did my physical and emotional health change throughout the year?

Perhaps you noticed you felt calmer when you moved regularly or more energised when you prioritised balanced meals and quality sleep. Or maybe stress or lack of time pulled you off course. Writing down these reflections in a journal or a quick voice note can help you recognise patterns and set a realistic foundation for the year ahead. Remember, change is a process, not a single event, and reflection is the first step in understanding what works for you.

2. Focus on progress, not perfection

True wellness isn’t about fixing yourself. It’s about making sustainable progress. Research shows that people are more successful when they set approach-oriented goals (“I want to move my body more”) rather than avoidance-oriented goals (“I want to stop being unhealthy”).

In fact, one study found that people who set approach-focused resolutions were more likely to sustain them for a full year compared to those driven by avoidance or restriction. Progress-focused goals build motivation and resilience—two essential ingredients for lasting health habits.

It’s also important to accept that setbacks are normal. A skipped workout or indulgent meal doesn’t erase your progress. What matters is getting back on track. Every time you return to your goal, you strengthen your commitment to your well-being.

3. Make your goals S.M.A.R.T.

It’s tempting to say “I want to get fit” or “I’ll eat better,” but vague goals rarely lead to change. Instead, use the S.M.A.R.T. framework: Specific, Measurable, Achievable, Relevant, and Time-bound.

For example:

• Specific: “I’ll go for a 30-minute walk three times a week.”

• Measurable: You can track your walks in a journal or app.

• Achievable: It’s realistic within your current schedule.

• Relevant: It supports both physical and mental well-being.

• Time-bound: You’ll review progress after one month.

Studies show that people who plan their resolutions in detail—outlining why they matter and how to manage obstacles—are much more likely to stick with them. Without a plan, even the best intentions can fade by March.

4. Focus on one goal at a time

Many people start the year with a long list of resolutions, but research by psychologist Richard Wiseman from the University of Hertfordshire suggests that focusing on just one goal increases success rates.

Similarly, one study notes that trying to change too many habits at once can be overwhelming and unsustainable. Instead, single-task your wellness priorities.

Choose one meaningful focus—perhaps improving your sleep routine, increasing movement, or managing stress—and give it your full attention. Once it becomes part of your lifestyle, you can build from there. Small wins build confidence and fuel motivation for your next step forward.

5. Plan ahead for challenges

Success rarely happens without preparation. Research suggests that people who anticipate obstacles and create strategies in advance are more likely to keep their resolutions.

Ask yourself:

• What usually derails my healthy routines?

• How can I adapt when motivation dips?

If long workdays disrupt your workouts, plan shorter sessions or gentle stretching instead of skipping movement entirely. If emotional eating is a challenge, find alternative stress-relief habits such as journalling or a short walk.

Planning ahead helps you stay flexible when life gets busy, so your wellness habits remain consistent instead of all-or-nothing.

6. Start small and build momentum

One of the main reasons resolutions fail is because people try to change too much, too quickly. Studies show that gradual, sustainable steps are far more effective for long-term success.

If your goal is to run a marathon, start with short jogs two or three times a week. If you’re working on improving your diet, begin by adding more vegetables or swapping sugary drinks for water.

These “micro goals” may seem small, but they create momentum and confidence—and that’s what leads to lasting change.

7. Seek support and accountability

The “buddy system” isn’t just motivational; it’s backed by research. Studies highlight that people who share their goals or join a group pursuing similar aims are more likely to achieve long-term success.

Whether it’s a walking buddy, a fitness class, or working with a health coach, accountability provides encouragement and perspective. It can also make the process more enjoyable, and celebrating milestones with others boosts emotional well-being too.

8. Keep reflecting throughout the year

Reflection doesn’t belong only in December. Regular check-ins—monthly or seasonally—help you track your progress and adapt as your needs change.

A 2020 study found that 55% of participants who made resolutions considered themselves successful after a year, especially when they stayed flexible, adjusted their goals, and focused on progress rather than perfection.

Consider keeping a wellness journal to record your wins, challenges, and lessons. When motivation dips, revisiting your “why” can reignite your focus.

A Final Word

The end of the year isn’t about starting over; it’s about evolving. Every step, lesson, and challenge from the past year has prepared you for what’s ahead. Take what you’ve learned, celebrate your progress, and use it to design a plan that supports your health—body, mind, and spirit.

Resolutions don’t fail because you lack discipline; they fade when they lack structure, support, and self-compassion. This year, approach your goals differently—with reflection, realism, and resilience.

If you’re ready to start the new year with clarity and direction, book a consultation with a certified Health Coach today and let’s reflect, reset, and design a personalised wellness plan that truly works for you.

References:

Cherry, K. (2023, January 20). 10 Great Tips to Keep Your New Year’s Resolutions. Verywell Mind.