As January comes to a close, many people reflect on their New Year’s resolutions—especially those taking part in challenges like Veganuary and Dry January. If you made it through the whole month, well done! But if you didn’t stick to your goals perfectly, that’s okay, too. True health isn’t about short-term extremes; it’s about resilience and long-term, sustainable habits.
Rather than focusing on perfection, this week we’re talking about the power of consistency, self-compassion, and small adjustments that lead to lasting success.
Why Perfection Isn’t the Goal
It’s easy to think that missing a workout, having a drink, or eating something off-plan means failure—but that mindset can actually do more harm than good. Studies show that rigid, all-or-nothing thinking often leads to burnout, while those who allow flexibility in their approach are more likely to maintain healthy habits in the long run.
The key is resilience: the ability to adapt, learn, and keep moving forward. Instead of seeing setbacks as failures, view them as opportunities to reset and adjust your approach.
Building Resilience in Your Health Routine
1. Focus on Progress, Not Perfection
Small improvements add up over time. If you ate more plant-based meals, reduced alcohol intake, or exercised more in January than before, that’s progress worth celebrating.
2. Reframe Setbacks as Learning Opportunities
Instead of feeling discouraged, ask yourself: What worked? What didn’t? What can I adjust to make this habit more sustainable?
3. Set Flexible Goals
Research suggests that people who set adaptable goals—rather than rigid, all-or-nothing rules—are more likely to maintain long-term success. For example, aiming to eat nutritious foods most of the time while allowing yourself the occasional treat instead of declaring, ‘I’m never eating chocolate again,’ makes healthy eating more sustainable.
4. Prioritise Recovery and Self-Care
Mental and physical resilience go hand in hand. Prioritising sleep, stress management, and proper nutrition help your body and mind stay strong, even when challenges arise. Key nutrients like magnesium for relaxation, B vitamins for energy, and CoQ10 and L-carnitine for endurance can provide extra support to keep you feeling your best and maintaining consistency in your habits.
Science Spotlight:
Why Resilience Matters More Than Willpower
A fascinating study published in The Journal of Behavioural Medicine found that individuals who showed self-compassion after missing a goal were more likely to get back on track compared to those who were self-critical. The researchers concluded that resilience—built through self-kindness and adaptability—was a stronger predictor of long-term success than sheer willpower.
This means that being kind to yourself when you slip up isn’t just about feeling better in the moment—it actually helps you stay committed in the long run.
Looking Ahead
As we move into February, let’s shift the focus from short-term challenges to lasting health and well-being. Whether you’re continuing new habits from January or adjusting your approach, remember that progress is always worth celebrating, no matter how small.
