Beyond January: How to Make a Real Changes That Last

"You don't have to be perfect to make progress. Just keep showing up for yourself."/Eva/

Dear Reader,

As I sit down to write this, I can’t help but reflect on how January always feels like a giant reset button. The month of fresh starts, new gym memberships, and those ambitious resolutions we swear will change everything. We dive in with so much energy, ticking off goals and feeling unstoppable. But then… February sneaks up, and suddenly that spark starts to fizzle.

Sound familiar? You’re not alone.

Why does this happen?

Well, I’ve been there too, and I’ve realised that most of us are approaching change in all the wrong ways. We’re so focused on the what—the surface-level goals—that we forget about the why and the how.

So, let’s dive into this together. I want to share with you what I’ve learned about making real, lasting changes—not just in January, but every day.

Let’s make this the year we break the cycle.

With love,

Eva

Early morning magic in the Lake District mountains /Cumbria ,UK/

Common Mistakes Many of Us Makes

Here’s the thing: most people focus on the What instead of the Why.

We obsess over external goals:

-I’ll loose 10 pounds

-I’ll save £500 a month

-I’ll quit sugar

But we rarely ask: Why do I want this? What’s driving this behaviour?

For example, you might think you need more knowledge about nutrition to eat better.

But is it really about knowledge? Or is it about understanding your relationship with food? That’s where the real magic happens—when you get to the root of Why you do what you do.

Internal vs External Knowledge

We’re drowning in information—nutrition tips, self-help books, fitness influencers—and yet, mental and physical health are in decline. Why? Because we’re overly reliant on external knowledge.

Don’t get me wrong; external knowledge is valuable. But it’s not enough. What we need is internal knowledge. We need to reconnect with ourselves, listen to our bodies, and develop self-awareness.

Useful Tips for Lasting Change

1.Set Intentions, Not Just Goals

Goals are great, but intentions focus on how you want to feel or who you want to become. Instead of “I’ll exercise three times a week,” try “I’ll move my body in ways that make me feel strong and energised.”

2.Create Micro Habits

Big changes are overwhelming. Start small:

Drink a glass of water first thing in the morning( I do mine with lemon).

Journal for five minutes a day.

Take a short walk after meals ( I do tidy up, washing dishes etc straight after meal so its my little move around).

My Fun and Simple Micro Habits to Try:

The Hydration Game

Every time you stand up to stretch or walk into a new room, take a sip of water. By the end of the day, you'll have nailed your hydration goals without even trying. Cheers to that!

Dance While the Kettle Boils

This is my favourite he he- Waiting for your tea? Bust a move! A quick 30-second kitchen boogie can lift your mood and sneak in a little exercise.

One-Minute Tidy-Up

Before you sit down to binge your favourite show, set a timer for one minute and tidy up the nearest mess.

It’s amazing what you can accomplish in 60 seconds—and your future self will thank you.

Gratitude with Your Morning Brew

As you sip your coffee/tea, think of one thing you’re grateful for.

It’s like a little hug for your brain to start the day.

Brush and Balance

While brushing your teeth, stand on one leg for 30 seconds, then switch. It’s great for balance and makes toothbrushing a bit more exciting.

These tiny habits might seem small, but trust me, they’ll add up to big changes over time!

3.Track Your Progress Mindfully

Keep a journal or use a simple habit tracker to record your progress. Celebrate small wins—they build momentum.

4.Practice Interception*

Learn to tune into your body’s signals. When you feel stressed or overwhelmed, pause and ask yourself: What is my body trying to tell me?

*Interception is basically your body’s way of sending you little text messages—like, “Hey, you’re thirsty!” or “Uh-oh, stress alert, your chest feels tight!” It’s all about tuning into what’s going on inside, like your own built-in radar. You know that gut feeling when something’s off? That’s interception saying, “Trust me, I’ve got the tea.” Simple, right?

5.Limit External Inputs

Dedicate the first 30 minutes of your day to silence, meditation, or journaling before checking your phone or emails.

6. Surround Yourself with Support

Share your intentions with a friend or join a community. Accountability can help you stay on track.

Trust Yourself

One of the most powerful things you can do is start trusting yourself. Stop looking outward all the time and start listening inward. Think about it: how often do you pause to check in with you? Not your emails, not social media, but you.

Try this:

• Sit in silence for a few minutes each morning.

• Practice interception (If you remember from above it is ability to feel what’s happening inside your body).

For example, notice how your gut feels when you’re stressed or how your chest tightens with anxiety.

It doesn’t have to be complicated. Light a candle, sip your morning coffee mindfully, or take a quiet walk.

Winter blues that warm my soul /Cumbria, UK/

The Power of Solitude

I firmly believe that a daily practice of solitude is life-changing. Whether it’s meditation, breath work, journaling, or even a peaceful run, solitude helps you connect with your inner self.

Here’s a simple challenge: each morning, ask yourself, What’s the most important thing I need to do today? This question cuts through the noise and helps you focus on what truly matters.

Progress Over Perfection

Finally, remember that change is about progress, not perfection. You don’t need to overhaul your life in one go. Small, consistent steps build momentum. Trust the process, trust yourself, and most importantly, be kind to yourself.

So, my dear reader, let’s stop falling into the January trap and start making changes that last a lifetime.

And hey, if you’ve got any questions or need a little boost, I’m just a message away!

I’m here to help, inspire, and (hopefully) make you laugh along the way. Let’s tackle this journey together, one step or sip of coffee, at a time!

With love,

Eva

"Small steps in the right direction can turn out to be the biggest steps of your life."/Eva/

Latest UK Research and Resources

Research shows that 93% of UK adults set New Year’s resolutions, but only 8% stick to them. The main reasons for failure? Unrealistic goals, lack of planning, and focusing too much on quick fixes.

According to a recent study by Mind UK, practicing mindfulness for just 10 minutes a day can significantly reduce stress and improve overall well-being. Incorporating breath work and meditation into your routine can boost your ability to manage emotions and stay motivated.

Here are some resources to help you get started:

Mind UK's Mindfulness Guide, a helpful resource for learning mindfulness techniques to reduce stress and improve well-being. https://www.mind.org.uk/information-support/drugs-and-treatments/mindfulness/mindfulness-exercises-tips/

NHS Coach to 5k Programme, beginner friendly running plan to boost physical helath and build consistency. https://www.nhs.uk/live-well/exercise/get-running-with-couch-to-5k/

Calm App, a popular app for guided meditations, breathing exercises, and mindfulness practices. https://www.calmhealth.com/