Welcome to the initial weeks of the new year. A perfect time to check in.

How are you? How are you feeling? What’s your energy level?

The early days of the new year bring a lot of anticipation and quite a bit of pressure.

Anticipation for the feeling of renewal and striving to become improved versions of ourselves. Anticipation in putting the previous year behind us and starting afresh. Anticipation in letting go of some old habits and adopting new ones.

Pressure to improve, to change, to set ambitious goals. We perceive that pressure each time someone casually asks us about our New Year’s resolutions. Nonetheless, much of the pressure in January is self-imposed. It originates from a very positive place: our wish to better ourselves and our lives. And pressure, whether it comes from outside or from within, can be an excellent motivator to do things we might not otherwise pursue. Reflect on the coaches, educators, and supervisors you have encountered. The ones who drew the greatest effort from you likely did so by applying a healthy degree of pressure to succeed.

A few reflections as we join forces to embrace the challenge and chance that 2026 offers, inspired by both the anticipation and pressure to instigate positive changes.

Adaptability and timing

Firstly, the necessity of being adaptable. I had a patient this week who confidently expressed that they intended to exercise daily this year. It was the fifth day of the year when this was mentioned, and they had yet to begin. Thus, the ability to postpone the start date by a few days will be crucial for their success. Many who set a similar aim might have already surrendered if they hadn’t commenced on January 1.

Secondly, if you feel that you haven’t yet had the opportunity to establish meaningful goals for 2026, carve out some time to do just that. The holiday season can become hectic, and many of us find ourselves emerging from it without the chance to contemplate what we wish to improve. Utilize part or even the entirety of January to formulate goals for yourself. This is not a timed exam. Utilize as much time as you require.

Support and strategy

Lastly, discover and cultivate your supportive community for these goals. Life is significantly easier when we are surrounded by family and friends, neighbors and peers, co-workers and advocates. Strengthening your community may even turn into a goal in itself for the new year.

Finally, once your goals are established, I recommend the 3-2-1 approach to get started. Consider the 3-day, 2-week, and 1-month perspectives on the goal. This approach transforms an overwhelmingly large goal into manageable, bite-sized tasks.

For instance, consider a goal of learning to swim.

– The 3-day goal might involve signing up for swim lessons.
– The 2-week goal could be to find a suitable bathing suit.
– The 1-month goal may entail having completed a few lessons.

The larger objective has been divided into immediate, attainable steps. Enjoy as we commence the 2026 journey together.

Anthony Fleg is a family physician.