Train if you feel capable.
Rest if you don’t.
Health isn’t a performance.
January rolls in with its shiny promises: “New year, new you!” Everywhere you look, it’s detox challenges, gym memberships, and bodies being “remade” in 30 days or less. But let’s be honest, beneath the glitter of fresh starts is a sneaky kind of pressure. One that’s not just stressful, but also unrealistic, demotivating, and frankly, pretty rubbish for your mental and physical wellbeing.
Most of us don’t shout it, but we feel it: this pressure to perform, transform, and chase goals that weren’t even ours to begin with. No wonder most resolutions dissolve before February.
The Science of Why "New Year, New You" Resolutions Fail
It’s a cultural construct, not a biological reboot
Let’s bust the myth. January 1st doesn’t come with a magical surge of motivation or energy. What it does come with? Pressure to look different, do more, and hit goals that ignore how your body and mind actually function.
The science is clear: most resolutions flop.
Research shows that resolutions often fail because they’re built on shaky ground - vague goals, unrealistic timeframes, and an obsession with outcomes over habits. It’s a fast track to disappointment.
It’s one thing to want more movement or better energy. It’s another to suddenly swing into strict routines or punishing workouts, especially if your body isn’t ready. Real change? It happens in micro-moves, not marathons.
Why extreme goals drain your mental health
Burnout doesn’t equal breakthrough
We start January with the best of intentions - but when goals are built on shoulds rather than needs, they quickly turn into anxiety, overwhelm, and shame. That’s not wellness. That’s hustle culture in disguise.
Mental health experts now recommend intentions over resolutions - gentler, more sustainable shifts that align with your values rather than societal expectations.
Your body doesn’t thrive on extremes either
Going hard every day? Skipping rest to “stay committed”? That might feel productive in the moment, but it’s a shortcut to burnout: think hormonal chaos, disrupted sleep, mood swings, and injuries that take you out longer than a rest day ever would.
Your body’s not a machine - it’s a cycle-based system that needs time, space, and flexibility to adapt.
Gentle movement, mobility work, short walks, and actual rest can do more for your wellbeing than any bootcamp could - especially when you’re juggling work stress, life admin, and a menstrual cycle that’s already shifting your energy.
FYI: pushing through intense workouts in your luteal phase? That’s a one-way ticket to cortisol spikes and the exhaustion you were trying to avoid in the first place.
A Better Frame: Intentions > Resolutions
From “must do” to “what feels good”
Instead of forcing yourself to run 5 days a week, try:
“I’ll pick what feels nourishing, not punishing.”
That small shift? It changes everything - from punishment to possibility.
Intentions let you adapt. They honour rest. They focus on how you want to feel (energised, calm, present) instead of chasing how you think you should look.
Where Hey Sister! comes in
Periods, PMS, perimenopause - these aren’t “inconveniences”. They’re reality. Your cycle affects everything from energy and focus to appetite and recovery. You deserve tools that support your biology - not fight it.
Hey Sister! products are designed for the real world - no complex routines or blenders required. Whether you're in your bleed week or your power phase, our plant-based support fits into your life as it is, not as a 'resolution' says it should be."
Whether you’re walking, stretching, running, resting, or doing absolutely nothing, your body’s signals matter. Ignoring them for a January glow-up doesn’t make you committed. It makes you exhausted.
How to make January (and every month) better
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Listen to your body
Notice energy peaks, emotional dips, and what feels good. -
Honour your cycle
Your best looks different week to week—and that’s valid. -
Set micro-goals
Tiny, consistent wins = lasting change. -
Celebrate rest
Rest is recovery. And recovery is progress.
FAQs
Q: Why do most New Year’s resolutions fail?
Because they chase radical change, ignore biology, and lack personal relevance.
Q: Are intentions more effective than resolutions?
Yes. Intentions are rooted in values and wellbeing—not pressure and perfection.
Q: Can I still exercise in January?
Of course. But do what feels good, not what feels punishing.
Q: Do Hey Sister! products support wellbeing?
Yes. They’re designed to ease period pain, PMS, and perimenopause—without fighting your natural rhythm.
References
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Deakin University: The psychology behind New Year’s resolutions
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MyLife Psychologists: From new year’s resolutions to intentions
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Verywell Mind: Why New Year’s resolutions fail
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SANE Australia: Why sustainable habits matter
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Hey Sister! research: Khapregesic® for plant-based cycle support
