Every January many women set big health goals. Things like eat better. Lose Weight. Stress less.
By February, most of those goals are gone.
If this feel familiar to you, you are not alone or lazy. You are not lacking willpower.
Your body has changed, and your goals need to change, too.
For women over 40, hormones, stress, sleep, and digestion all affect mood, energy, and motivation. When those are off, even the best plans feel hard to keep.
Let’s talk about why resolutions often fail after 40, and what actually works!
Why Traditional Resolutions Stop Working
Most New Year’s resolutions and goals fail because they depend on motivation and perfection. Here are a few common problems I see with my coaching clients:
- Too Much, Too Fast – You try to change everything at once – diet, workout plan, sleep routine – which overloads your nervous system causing you to burnout too quickly.
- All-or-Nothing Thinking – You miss one workout or eat something off the plan, and you feel like a failure, even though you’ve been humming along. Then it’s easy to give up altogether.
- Ignoring What Your Body Needs – When you’re in perimenopause and menopause, your body needs: stable blood sugar, more time to recover, better sleep support. If any of those are missing, your body will fight against your goals, not support them.
What Works Better: Small Daily Anchors
Instead of big resolutions and goals, think in terms of daily anchors.
Daily anchors are small habits that:
- Fit into real life
- Support your hormones and energy
- Are easy to repeat
Here are several examples:
- Protein at breakfast
- A short walk after dinner
- Lights out at a set time each night
These may feel too small to mater, but they create stability and consistency which makes everything easier. Plus, because these are easy to accomplish, your success in them will encourage you to be successful at other things.
Habit Stacking: A Simple Tool that Helps Habits Stick
One of the easiest ways to build new habits is a simple strategy called Habit Stacking.
Habit stacking simply means you attach a new habit to something you already do each day.
So instead of trying to remember a new habit, you connect it to an existing routine.
Here are some examples:
- While your coffee is brewing or tea is steeping, take your supplements.
- While watching TV, stretch or do gentle movement.
- Say a short prayer or gratitude thought before turning off the light at night.
- After brushing your teeth, drink a glass of water.
This works because your brain already knows the first habit and doesn’t have to even think about it. You’re just adding one small step before or after it. No extra motivation needed.
Progress Over Perfection
There will be days you miss a habit. That does not mean you failed.
The goals is not to never mess up. The goal is to return to your routine without shame.
God’s grace meets you in the middle of your effect. You don’t earn it by being perfect!
Small steps repeated often create real change.
This Week’s Focus
Instead of setting 10 goals, choose ONE daily anchor this week.
Ask yourself:
- What is one habit that would support my energy or health right now?
- Where can I habit stack it into my current routine?
Then practice that one habit, not perfectly, just consistently. That is how real lasting change happens.
Ready for More Support?
If you are tired to starting over every January and want a plan that supports your hormones, digestion, sleep, and stress, I’d love to help you. My private Thrive After 45 coaching program is designed for women who want sustainable health – not a short fix. So reach out to me here and schedule a free 15 minute consult to see how we can work together.
Leah Cheshire is a National Board Certified Health and Wellness Coach and retired speech-language pathologist and homeschooler. After having numerous health issues herself, she embarked on a wellness journey using various nutrition and lifestyle modifications. She then decided to return to school to be trained to help others. Leah now works primarily with midlife women who have hormonal problems, weight and digestive issues, pain, brain fog, and fatigue by providing guidance and accountability to help them decrease symptoms and improve their overall health. If you need help from someone who, not only has helped clients but who also has been in your shoes, reach out today to set up a free 20-minute session. Click here to schedule.
