January is often seen as a fresh start… but it can also bring a lot of pressure! New Year diets, gruelling fitness regimes and detoxes might feel inspiring in the moment, but they’re often too rigid, unrealistic and disconnected from real life. Which is why they rarely stick!

This month’s simple shift? Set just one achievable, meaningful health goal.

Instead of overhauling your entire lifestyle, focus on one small action that feels realistic and repeatable; something that you can build into your existing routine, rather than forcing yourself into something unsustainable.

Why it works
Behavioural science shows that small, consistent actions are far more effective than dramatic changes when it comes to long-term health. Focusing on a single goal also reduces overwhelm and helps build confidence, which creates momentum over time.

When we try to change all areas of our lifestyle at once; diet, exercise, sleep and stress, we often end up changing nothing. But when we start with just one small, achievable step, we lay the foundation for lasting change.

How to choose your goal
Think about where you are now. (Not where you think you should be). Then choose one of the following, or create your own:

Nutrition:

1. Add one extra portion of veg to your day
2. Swap one processed snack for a whole food alternative
3. Eat a protein-rich breakfast 3 times a week

Lifestyle:

1. Go for a walk in your lunch break
2. Stretch for 5 minutes after waking
3. Turn off screens 30 minutes before bed

The right goal will feel slightly challenging, but doable. You’ll know you’ve chosen well if you feel a sense of satisfaction, not stress, after doing it.
The energy of the new year can be a great motivator, but it’s consistency, not perfection, that makes the difference. A single, focused intention, realistic for your daily life, can be the most powerful gift you give yourself in 2026.

3 tips for setting a goal that sticks

1. Make it specific – rather than “eat healthier,” try: “add spinach to my omelette twice a week.”
2. Tie it to something you already do. Attach your new habit to an existing one e.g. stretch right after brushing your teeth.
3. Write it down. A simple note on the fridge, in your diary, or on your phone helps turn your goal into a commitment not just a good idea.

Charlotte runs Plume Nutrition, where she offers support and advice for weight management, controlling cravings, sleeplessness, stress and increasing energy levels. Find out more at plumenutrition.com