Why January Isn’t The Best Time To Hit The Ground Running—Especially for Midlife Women
Ah, January. The month of resolutions, gym memberships, (my birthday!) and ambitious plans to overhaul our lives. For many of us, especially middle-aged women, the pressure to “hit the ground running” on January 1st feels overwhelming. But here’s a radical thought: January might not be the best time for a fresh start. In fact, it’s often the worst time to launch into a flurry of new activities.
The Stress-Cortisol Connection
Let’s take a step back and examine what’s happening in our bodies. The holiday season, as joyous as it may be, often leaves us stressed and depleted. Family gatherings, travel, disrupted routines, and an abundance of sugary treats can wreak havoc on our nervous systems. All of this can cause our cortisol levels—our body’s primary stress hormone—to spike. Elevated cortisol can lead to feelings of fatigue, brain fog, weight retention, and even increased anxiety or depression.
Now imagine layering on a slew of resolutions: starting a new diet, committing to daily workouts, or planning an ambitious personal project. When your cortisol levels are already high, piling on more stress (even if it’s the “good” kind) can sabotage your efforts before you even get started.
The Case for Easing Into the New Year
Instead of forcing yourself to sprint into January, consider using the first two months of the year as a period of rest, recovery, and gentle preparation. Winter is a time for reflection and care, both physically and mentally. By honoring the natural rhythms of the season, you’ll set yourself up for greater success and sustainability in the long run. When spring arrives, bringing its energy and newness, you’ll be truly ready to embrace change.
There’s something dreamy and grounding about the quiet of this time of year. In older times, societies lived more in tune with the earth’s natural rhythms. Winter was a season of rest, a time to conserve energy and plan for the busy spring ahead. As the earth slows down, we can give ourselves permission to follow its lead—finding peace in stillness and intention in our actions.
How to Use the First 60 Days to Reset and Restore
Here are some practical, restorative ways to ease into the year:
1. Prioritize Rest
Sleep is one of the most effective ways to lower cortisol levels. Aim for 7-9 hours per night and allow yourself the luxury of naps if needed. Create a calming evening routine to improve sleep quality.
2. Practice Gentle Movement
Skip the every day high-intensity workouts for now, especially if you’re just getting started. Instead, try yoga, walking 10k steps a day with time for stretching—activities that reduce stress and allow your body to recover from holiday excesses. If you are already a gym-goer, instead of the five days of high-intensity, aim for 2-3 days of strength training with the walking/yoga plan to supplement the other days.
3. Nourish Your Body
Focus on whole, nutrient-dense foods rather than restrictive diets. Include foods rich in magnesium (like leafy greens and nuts) to support stress regulation and hormone balance.
Consider supplements like ashwagandha to help modulate cortisol, or omega-3 fatty acids to reduce inflammation and support brain health. Magnesium glycinate at bedtime will improve the quality of your sleep. Always consult with YOUR healthcare provider before starting new supplements.
4. Engage in Mindful Activities
Use this time for journaling, meditation, or mindfulness practices to quiet your mind and reset emotionally.
Calming yoga can also help process holiday-related stress and reset emotional patterns.
If you’re a reader, get a jump on those reading goals. Choose books that make your soul happy—-a sweeping historical fiction novel, a heart-bursting romance, a funny collection of essays (May I recommend David Sedaris at the end of the day?)
5. Drink Tea and Hydrate
Replace sugary or caffeinated beverages with herbal teas like chamomile or ashwagandha, which have calming properties. Green tea can be another good option, offering both a gentle caffeine boost and stress-relieving L-theanine.
Staying hydrated also supports overall health and helps manage cortisol levels.
6. Plan Without Pressure
Take these months to reflect on your goals for the year ahead without jumping into action. Create a vision board, outline achievable steps, and give yourself permission to start in March.
I recommend starting the year listening to Mel Robbins’ podcast with a notebook and pen—especially the episode: How to Make Next Year the Best Year: Ask Yourself These 7 Questions. Use this time for quiet reflection, planning and dreaming!
7. Seek Connection and Support
Share your feelings with trusted friends or a therapist. Sometimes, talking things out can help lower stress and provide clarity.
The Benefits of Starting Slow
By easing into the year, you’ll:
Lower your cortisol levels, which can lead to better sleep, weight regulation, and emotional balance.
Build a strong foundation for lasting changes rather than burning out by February.
Align with the natural rhythms of the season, allowing yourself to thrive when spring’s energy inspires action.
Embracing a New Approach to New Year’s Resolutions
Middle-aged women, in particular, have unique hormonal shifts and stressors that make self-care crucial. Give yourself permission to slow down and focus on restoration. This January, instead of trying to do it all, commit to doing less and doing it well. Come spring, you’ll be refreshed, recharged, and truly ready to take on the year ahead—on your terms.
