As the calendar turns to January and another year starts, this is often the time that we think about change, growth and what we want to be different this year. For many, this means focusing on health goals, including weight loss, wanting more energy and to get fitter. But as a clinical psychologist and health coach with nearly two decades of experience, I’ve seen countless people struggle to turn their resolutions into sustainable, life-enhancing habits. Why is this? Often, despite what you think -  it’s not a lack of willpower but rather what the mindset is behind the approach.

To truly make this your healthiest year yet, I believe three key mindset shifts are essential. These shifts aren’t about rigid plans or quick fixes. Instead, they’re about creating a foundation for lasting change. Let’s dive in.

1. Stop Looking for Quick Results

One of the biggest obstacles to lasting health is the temptation to seek quick fixes. Crash diets, extreme exercise regimens, or overly ambitious plans often lead to burnout, frustration, and eventual failure. The truth is, meaningful change usually takes time.

Instead of chasing rapid results, embrace a "slow and steady" mindset. This approach focuses on making small, sustainable changes that align with your life and values. For example:

• Shift your focus: Rather than obsessing over the number on the scale—which is often influenced by factors beyond your control—pay attention to the habits you can control, like eating nourishing meals, drinking enough water, or moving your body regularly.

• Celebrate progress: Acknowledge every positive step, no matter how small. Did you opt for a short walk instead of scrolling on your phone? That’s a win worth celebrating.

I know it sounds boring, but sustainable change comes from consistency. Imagine planting a garden: you wouldn’t expect it to bloom overnight. Your health is no different. Cultivate it patiently, and the results will come.

2. Go Back to Basics

In a world filled with complex health advice, it’s easy to forget the basics. Yet, these foundational pillars are often the most impactful when it comes to overall well-being. Before diving into advanced strategies, ensure you have these essentials covered:

Sleep

Quality sleep is the cornerstone of good health. Aim for 7-9 hours per night and create a bedtime routine that signals your body it’s time to wind down. Simple practices like limiting screen time before bed and maintaining a consistent sleep schedule can make a world of difference.

Nutrition and Hydration

Rather than following restrictive diets, focus on nourishing your body. Eat a variety of whole foods, including plenty of fruits, vegetables, lean proteins, and healthy fats. Don’t forget hydration—aim for at least 2 liters of water daily (more if you’re active). Sometimes we think that we are hungry, when really we need some more water. 

Community and Fun

We’re social beings. Building connections and engaging in activities that bring you joy are essential for emotional well-being. Prioritise time with loved ones and carve out space for activities that make you smile.

Movement and Exercise

Movement doesn’t have to mean hitting the gym every day. Find activities you enjoy, whether it’s dancing, hiking, swimming, or yoga. Maybe you decide to add a 10 minute walk after dinner, or you move more at home, as you’re doing more gardening or anything that gets you out from sitting in front of the TV. 

Stress Management

Our bodies are designed to cope well with acute (short term) stress, but it’s often chronic stress that wreaks havoc on the body and mind. Incorporate stress-relief practices into your routine, such as mindfulness, deep breathing, or journaling.It doesn’t have to take lots of time - it could just be noticing times during the day, and doing some deeper breathing. Remember, self-care isn’t selfish; it’s a necessity.

When the basics are in place, everything else becomes easier. If you’re feeling stuck, feel free to email me at [email protected] and I will send you a copy of my Wellness Action Plan to get you started on activities you can do on a daily basis - that don’t take all day!!!

3. Change Your Self-Talk and Create New Internal Relationships

One of the most transformative mindset shifts you can make is changing the way you talk to yourself. Too often, we engage in an internal battle, criticising or silencing parts of ourselves that we deem unhelpful or undesirable. But what if you approached these inner voices with curiosity and compassion instead?

Understand Your Inner Language

Every thought, no matter how critical, exists for a reason. Instead of trying to block or suppress negative self-talk, pause and listen. Ask yourself:

• What is this voice trying to tell me?

• How might it be trying to help or protect me, even if it’s misguided?

For example, a voice that says, “You’re not doing enough,” might stem from a desire to keep you motivated. Recognising this can help you respond with kindness rather than resistance.

Validate and Reframe

Once you’ve understood the intention behind your self-talk, you can validate it while offering a healthier perspective. For instance:

• Instead of trying to silence the part of you that says  “You’ll never succeed,” try saying “I hear you, and what are you worried about if I try this?”. Remember that you’re always learning and growing and progress takes time.

• Instead of not listening to the part that says “You’re so lazy,” try asking yourself “what’s getting in the way of me needing to do this thing?. The fact is that rest is important, so if you’re not getting any rest, maybe your body is trying to tell you something, and you need to make sure you have rest incorporated in your life. 

Build Compassionate Relationships with Yourself

Imagine treating your inner world like a team. Each part of you is important and has developed for a reason, and when you foster collaboration instead of conflict, you’ll feel more at ease. This approach requires patience and practice, but the rewards are profound: increased self-compassion, reduced inner turmoil, and a stronger sense of inner calm.

A Bit About Me

If we haven’t met yet, let me introduce myself. I’m Erin, a Clinical Psychologist and Health Coach with 19 years of experience. My passion lies in helping people create lasting change, improve their health, and break free from feeling “stuck.” I take a holistic approach, focusing on the interconnectedness of mind, body, and spirit.

In my work, I’ve seen how past experiences can shape the way we approach challenges today. But I’ve also seen how transformative it can be when we learn to listen to ourselves with compassion and understanding.

I believe in guiding my clients through a journey of self-discovery, helping them find calmness, self-compassion, and the clarity they need to move forward. Whether it’s addressing emotional barriers, creating healthier habits, or simply navigating life’s challenges, I’m here to support you.

Your Healthiest Year Starts Now

The journey to health isn’t about perfection or overnight success. It’s about embracing the process, showing up for yourself, and making choices that align with your values and goals. By shifting your mindset, focusing on the basics, and building a kinder relationship with yourself, you’re setting the stage for a year of growth and well-being.

If you’re ready to take the next step, let’s connect. Together, we can create a plan that works for you and helps you thrive—not just this year, but for years to come. Here’s to your healthiest year yet!

Erin

📩 Get in touch: [email protected]
🌐 Learn more: www.findingyourflow.com.au
💬 Let’s connect: https://www.instagram.com/findingyour_flow/

Your journey to better health starts today—reach out, and let’s find your flow!