How to Create Meaningful Change This New Year: A Guide to What Actually Works
By Sarah L Heringer
The new year is here, and with it, the promise of transformation. But let me ask you this: what do you truly want this year to bring? Are you chasing someone else’s idea of improvement, or are you ready to explore what works best for you? While I can get behind the excitement of fresh starts, I’ve been there and done it all. Goals, resolutions, intentions — name it, I’ve tried it. But here’s the truth: what works best is what works for you. Let me share my insights and experiences, and you decide what resonates.
First, consider doing nothing. Rest more. It might sound counterintuitive in a culture that idolizes hustle, but sometimes nothing is exactly what you need. A friend once told me about their chickens—how forcing them to produce eggs in the winter stressed them out. Nature demands rest in its seasons. Perhaps we’re no different. Spring, with its promise of renewal, might be a better time to tackle something new.
If you’re drawn to goal setting, know that goals only work when systems support them. In my corporate days, I thrived on stretch goals and smashing targets. But after a decade of coaching, I’ve learned that hitting a goal without the right systems is like building a house on sand. Let’s say you want to go to the gym four times a week. What’s your plan? When will you go? What will you do there? Do you have childcare? What are you willing to give up to make it happen? Systems create the scaffolding for success.
Or maybe intentions resonate more with you. Choose five words that embody what you want for the year: vitality, courage, connection, peace, growth. Or focus on a personal embodiment, like becoming a more patient parent or a confident leader. Daily reminders, meditation, or journaling can help keep these intentions alive in your mind and actions.
Now, let’s talk resolutions. I’m not a fan of avoidance-based goals. Saying, “I won’t drink,” keeps your focus on what you’re trying to avoid. Instead, shift to what you want to create: “I want to feel good every morning.” The language you use matters. Saying, “I’m trying to quit smoking” gives you an out. Say, “I quit smoking,” and act accordingly. Speak your goals as truths: “I go to the gym four times a week.” “I eat 90 grams of protein a day.” This shift from “trying” to “being” changes everything.
Be clear when things are coming from a shame perspective. Saying you are going to do a bold change (“I won't eat sugar for a year”) while you’re overconsuming desserts because that is a way you self-soothe in the moment about feeling bad about your behavior will likely lead to mental resistance. Your ego only knows how to keep the current version of you safe. Expect challenges. Overwhelm, loss of inspiration, and mental resistance will show up. They’re part of the process. But so are growth, resilience, and the quiet satisfaction of becoming who you admire. Real transformation isn’t quick. If you’ve never worked out, it could take years for it to feel normal and generate compound interest for your health. Nothing is ever really accomplished in three months. In that time you might replace one bad habit with a good one. There is no 30-day cleanse or 6-week challenge that will magically fix everything. These tools can help, but they aren’t the destination. Health—mental, physical, emotional—requires daily input.
We need to stop pretending that taking care of ourselves is natural and easy. It’s not. Our society doesn’t teach us how to prioritize our well-being. Getting off the couch and going to the gym is incredibly hard. But it’s also incredibly rewarding. Showing up consistently, whether it’s resting when you need to, building a system for your goals, setting intentions, or shifting your mindset, is the key. Stick with it, and you’ll reap benefits for years to come.
