January Is NOT for Resolutions—It’s for Runways

Written By Carrie Freshour

It starts in October—the final 90 days of the year when the pressure begins to mount. What did I even accomplish this year? Did I meet my goals?

Then comes the shame spiral: Another resolution fail. Goals unmet. That sinking feeling that you’re stuck on the hamster wheel of wanting change but never quite achieving it. Whether your goal is to lose weight, respond more calmly, or land a new job, the overwhelm can feel endless.

Here’s an unpopular opinion that has guided me toward achieving the success I desire: January is not for diving headfirst into resolutions. It’s for resetting and building a runway.

The Truth About Change

No one wakes up on January 1 magically transformed. Real change is a process—a cycle. The Stages of Change model from psychology offers a framework to understand it:

  • Precontemplation: You're not even thinking about change yet, just surviving and going through the motions.

  • Contemplation: You begin to acknowledge that something isn’t in alignment and start considering change.

  • Preparation: This is where the runway begins. You identify what needs to shift and what support you'll need to succeed.

  • Action: You start taking steps toward change—removing barriers, setting small goals, and creating space for forward movement.

  • Maintenance: You work to sustain the change, adjusting and refining as needed.

The key? Progress isn’t linear. You will rinse, repeat, and refine. That’s normal—and it’s the reason January should be about setting the stage, not rushing toward a finish line.

Why January Is a Runway

For many of us, the holidays leave us drained—emotionally, mentally, and even financially. Jumping into major life changes right after that is unrealistic. January is your time to:

  • Process the holidays: Reflect on what worked and what didn’t.

  • Release unrealistic expectations: Let go of the idea that change happens overnight.

  • Build intentional habits: Use this month to plan, prep, and position yourself for success.

When I was leading an organization, the last quarter of the year was always about reflecting and strategizing for the future. We’d discuss what needed to end, continue, or evolve, and by January, we’d be building the runway for the year ahead. Nothing magical happened between December 31 and January 1—it was all about preparation.

Rinse, Refocus, Repeat

If you’re feeling like January has been a flop or that you’ve already “failed” at your goals, take a deep breath. You’re not off track—you’re on the runway.

Here’s how to refocus:

  1. Revisit your “why.” Why do you want this change? Connect to the deeper reason behind your goal.

  2. Refine your goals. Are they realistic? Break them into smaller, actionable steps.

  3. Release perfection. Progress, not perfection, is the goal. If you slip, reassess and move forward.

  4. Build support. Identify tools, systems, or people who can help you succeed.

Ready to Build Your Runway?

Success isn’t about making resolutions—it’s about laying the groundwork for lasting change. If you need help creating your personal or professional runway, I’m here to help.

I offer 1:1 and group coaching to individuals and teams who are ready to make intentional progress. Together, we’ll build a plan that works for you.

Let’s get started. Book your coaching session here.

Carrie Freshour

Carrie Freshour is a Licensed Clinical Social Worker and founder of Carrie Freshour Consulting, LLC, a firm that empowers and equips individuals and teams to maximize their potential, navigate systems change and break down stigma to address the long-standing needs in the behavioral health field. Equity, fairness, and equality are at the core of the strategies she guides her individual and group clients to implement. Carrie leads from a purpose-filled lens of strength and resilience, weaving together her lived experience, clinical training, and executive leadership; She’s not afraid to have hard conversations to help teams, organizations, and people break through barriers to achieve and sustain results.

Having worked as a clinical social worker for over twenty-five years, she has extensive experience developing programs, and public awareness efforts, writing policies, and creating training curriculums in diverse settings. She’s a dynamic speaker and facilitator, leading community conversations and conducting community-wide assessments. In addition, she has led internal organizational operations and created inclusive cultures that empower teams to work authentically and transparently.

http://carriefreshourconsulting.com
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