By Jo Irving – a leading Career, Leadership & Success Coach.
Every January, we’re surrounded by the same energy. Fresh planners. Bold declarations. Pressure to transform. But for a lot of people, that energy doesn’t land. It can feel overwhelming, especially if you’re already holding a lot. If you run a business, support others, or just have a more sensitive way of moving through the world, January might not feel like a clean start at all. It might feel like an exhale.
A softer beginning
January is still winter. The light is softer. The trees are bare. Everything outside is still resting. And yet, we’re told to hit the ground running. To leap into action and map out our biggest goals. But maybe you don’t need a plan right now. Maybe what you need is space. A slower entry into the year. A chance to listen before deciding where you’re going next. That’s the mindset I invite my clients to explore. One that isn’t built on urgency or reinvention, but on reconnection.
Real goals come from a regulated place
Burnout often begins in these first few weeks of the year. Not because you’re doing too much, but because the energy behind it isn’t aligned. If you’ve ever set goals because you felt behind or because everyone else was doing it, you’ll know how quickly they start to feel heavy.
True clarity doesn’t usually arrive in a rush. It tends to come through quiet moments. A walk. A journal page. A voice note to yourself. The goals that stick are the ones that come from a regulated, grounded place. From presence, not pressure.
You don’t need to ditch goal setting completely. Just make it yours. Here are some gentle ways to begin:
1. Start with how you feel
Before reaching for your phone or planner, take a breath. Ask yourself what your body and mind need today. More space or more structure. More rest or more movement.
2. Let journaling be honest
There’s no need to know exactly what you want. Begin with what feels real right now. Try prompts like:
- What am I ready to let go of
- What feels good to want
- What might be one small next step
3. Go at your own pace
You don’t need to plan the whole year. You don’t even need to plan the whole week. Start with what’s in front of you and let the rest unfold.
4. Choose grounding rituals
You don’t have to set resolutions to be intentional. Rituals like quiet mornings, movement, meditation, or simply taking a break from noise can offer just as much power and clarity.
5. This season might look different
For many of the people I work with, the energy to move comes later in the year. March. September. When the light returns. When there’s more space to think clearly. If your new year is feeling quiet or unclear, that doesn’t mean you’re stuck. It might just mean you’re processing. Let it take the time it needs.
A final thought
Realistic goal setting doesn’t mean you’re playing small. It means you’re setting yourself up in a way that feels grounded, nourishing and sustainable. Let this be a season of gentle truth. One where you let things land before you leap. The most aligned goals come from within. And they arrive right on time.
About the expert
Jo Irving is a Career, Leadership & Success Coach who specialises in helping entrepreneurs, salon professionals, and creative leaders create aligned success without burnout. With 25+ years as a business owner, she blends science-backed strategies with soulful practices to support personal and professional transformation. A sought-after speaker and coach, Jo has been featured in top industry publications and collaborates with global brands to redefine leadership, resilience, and success. She is the founder of The Loft, a salon and wellness space in Reigate. Passionate about energy alignment and sustainable growth, Jo helps clients unlock their potential, overcome limitations, and build businesses that truly reflect their values.
Jo says: “After winning a Prince’s Trust Award and opening my first salon at 21, I went on to build several successful businesses in the hair industry, whilst raising my young family. I worked with industry powerhouses and around the world with my own business. Following a debilitating burnout in 2018, I transformed my path to focus on supporting other entrepreneurs in unlocking their full potential. I trained in mBIT, EFT, meditation, and multiple coaching modalities, and helped thousands of people through speaking engagements, courses, and retreats. Now through coaching, I blend mindset work, energy practices, and business strategy to help creatives and entrepreneurs build aligned, fulfilling lives and businesses. I guide individuals and teams in overcoming burnout, breaking through limitations, and redefining success on their own terms, while also running a wellness space and salon in Reigate, Surrey.”
Find out more at joirving.com
