New Chapters, Gentle Intentions: Starting the Year Without the Pressure
By Mary Curristin
Wellbeing and Performance specialist
The start of a new year often comes with an unspoken expectation to set big goals and bold resolutions. January can feel like a moment to reinvent ourselves overnight, at work, in our health and in how we show up each day.
This year, as I step into a new professional chapter myself, I’ve been thinking less about targets and more about intentions and how small, healthy behaviours can support long-term performance without the pressure that often accompanies New Year’s resolutions.
Rather than focusing on outcomes, intentions help us set a direction. They give us space to adapt, especially during periods of change. An intention might be as simple as protecting your energy during the workday, creating clearer boundaries around focus time, or building routines that support wellbeing as work evolves.
High performance doesn’t come from pushing harder at the start of the year. It comes from consistency. From habits that help us think clearly, recover properly, and stay engaged over time.
Small practices like taking real breaks, getting outside during the day, or reflecting briefly at the end of the working day can make a meaningful difference when done regularly.
New chapters can be exciting and unsettling in equal measure. There’s often a temptation to prove ourselves quickly or set high expectations from day one. But sustainable growth rarely happens under pressure.
As we begin this year, perhaps the most supportive question to ask is not “What should I achieve?” but “What behaviours will help me feel well while I grow?”
A softer start doesn’t mean a lack of ambition. It creates the foundations for focus, resilience, and performance that lasts.
About Mary
Mary is a wellbeing and performance specialist with a background in elite sport and corporate health. After several years working in the sports industry, she transitioned her passion for human performance into helping individuals and teams thrive in the workplace.
Through her writing, Mary shares insights on movement, mindset and everyday wellbeing inspiring readers to find sustainable ways to feel their best, whatever the season.
Learn more about Mary here!