New Year Goals: Overcoming Overwhelm and Creating Sustainable Habits

In this episode of The Nicola Graham podcast, I am addressing the overwhelm that comes with setting New Year goals and provides actionable advice for women, especially those aged 38 to 50, to establish sustainable health and fitness habits.

Emphasising the importance of focusing on energy levels, identity-based goals, and consistency over intensity. I also talk about the pitfalls of traditional goal setting and the necessity of aligning health goals with one's lifestyle.

Tune in to discover how to remove mental and environmental frictions and build a thriving, healthy lifestyle for 2026.

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Want to get in touch? Send me an email via [email protected]

00:00 Introduction and New Year Overwhelm

01:30 Managing Holiday Mode and Social Media Pressure

03:23 Goal Setting for Women 38-50

04:33 The Pitfalls of Quick Fixes and Traditional Goals

06:34 Building Sustainable Habits and Identity-Based Goals

19:16 The Importance of Energy and Non-Negotiables

24:09 Reducing Friction and Creating a Supportive Environment

28:15 Mindset Reset for January

32:21 Consistency Over Intensity

36:09 Conclusion and Call to Action