3 Reasons to Not Set Goals in January (And Why Spring Might Be a Better Time)

What if you went against what culture says and didn’t set a New Years Goal

Here’s why that may be biologically more supportive (and successful)!

I love the start of a New Year… but i’ll be honest, it can also be really exhausting. And while everyone is talking to you about their New Year goal setting, January might actually be the worst time to set big goals (especially those that require a lot of energy).

If you’ve ever felt unmotivated, foggy, or resistant to goal setting at the start of the year, it’s not because you lack discipline or drive. It may be because you’re working against your body’s natural rhythm instead of with it.

From a holistic health perspective, winter is a season designed for rest, reflection, and restoration—not aggressive productivity. In this post, we’ll explore three reasons why you might want to skip goal setting in January, and why spring offers a more supportive environment for meaningful, sustainable growth.

1. Winter Is Biologically and Energetically a Season of Rest

In nature, winter is not a time of expansion—it’s a time of conservation. Look around you… Trees are bare. Animals hibernate. Everything in nature slows down.

Yet culturally, January asks us to do the opposite:

• Start new routines

• Wake up earlier

• Be more disciplined

• Produce more

From a biological standpoint, this doesn’t make much sense. Here’s why….

Less Light = Less Energy

Shorter days and reduced sunlight signal for our body to slow down too. Less natural light influences our circadian rhythms and melatonin production, making us want to get more sleep. So it’s not that you’re “lazy” in the winter, it’s that biologically we have lower energy levels. That lower energy naturally influences our motivation to get stuff done… and when we have a huge “to do” list, without the natural energy to support it, we tend to have more mood swings, shorter patience, and more difficulty getting things done.

It’s common to feel slower, more introspective, or less driven during winter months, and that’s not a flaw. It’s your nervous system responding appropriately to the environment. If you are a mom, this is especially important since you set the energetic tone for your family! If you show up depleted and stressed, the rest of your family will too.

Forcing high-output goals in January can lead to:

• Burnout by February

• Guilt when motivation drops

• An all-or-nothing mindset

• Abandoning goals entirely

Instead of pushing for action, you can set yourself up for success by viewing winter as a season to support rest, recovery, and reflection.

2. January Goal Culture Encourages Hustle, Not Sustainability

January goal-setting often comes with urgency. And while having a deadline is a part of a popular structure for goal setting, it isnt always the best for fostering sustainable goals. How often to we hear:

• “This is the year.”

• “Don’t fall behind.”

• “Start strong or don’t start at all.”

This mindset can be especially harmful in wellness spaces, where goals are often tied to:

• Body changes

• Productivity

• Rigid routines

• Extreme discipline

From a holistic health perspective, sustainable change rarely comes from pressure; instead, it stems from having a clear understanding of your intentions and the reasons behind pursuing a specific outcome.

When Goals Are Set From Exhaustion, They Don’t Last

If you’re setting goals while still recovering from the holidays, running on poor sleep, mentally overstimulated, emotionally drained, or overcoming illness, you’re probably not ready for another energy expenditure.

Instead of setting a goal that requires you to do more, a good idea for this time of year is setting a resolution or intention that helps to support your foundations of holistic health. This can look like:

• Improving sleep quality and getting a really solid bedtime routine

• Nervous system regulation

• Supporting nourishment through whole foods

• Encouraging emotional health through journaling

Skipping goal setting in January doesn’t mean giving up or not being “successful”, it may actually be more intentional

This year, I set some intentions for the New Year, but am waiting until the spring to really push for more output. Instead, I am leaning into rest and resourcing my body with good nutrients, lots of sleep, and emotional connection with my family (plus a whole lotta good books)!

3. Spring Naturally Supports Motivation, Momentum, and Follow-Through

If winter is for rest, spring is for growth. As daylight increases and temperatures rise, the body naturally shifts towards feeling more motivated, having better energy, and a greater capacity for change. This is why we are often drawn towards spring cleaning, spending more time outside, and wanting to plan adventures. This is also a great signal that our bodies have the energy to sustainably support the pursuit of a new goal or endeavor.

This leads to goals that are:

• More realistic (you’re not just setting a goal for the sake of “setting a goal for the new year”)

• More aligned with your lifestyle, because you have actually had time to reflect on what you need and want

• More likely to stick, because again, higher energy levels to support them

What to Do Instead of Setting Goals in January

If you’re skipping traditional goal setting in January, that doesn’t mean doing nothing. It simply means shifting the focus. Here are some supportive ideas of how to view the new year

January Is Ideal For:

• Reflection on the past year— what have you done well and what needs some work (you can read my personal reflections here and here)

• Restoring sleep and energy

• Creating gentle routines instead of rigid plans

• Clarifying values and priorities

• Setting intentions instead of outcomes— this givees you a framework for how you want to show up, rather than what you want to do

Think of January as a preparation phase, not a performance phase. You’re creating space so that when spring arrives, you’re ready to move forward with clarity and excitement!

A More Seasonal Approach to Goal Setting

Honoring seasonal rhythms can make wellness feel more intuitive and less forceful. Here is an outline of what they can look like through the seasons…

• Winter: Rest, reflect, restore

• Spring: Plan, initiate, build

• Summer: Expand, enjoy, maintain

• Fall: Refine, simplify, prepare

When your goals align with your energy—not against it—they become easier to sustain.

So if January has always felt like a hard place to start, you’re not doing anything wrong. You may simply be listening to what your body already knows.

Let me know, are you setting goals this January, or are you waiting until Spring?

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