New Year’s Resolutions Looming?

Not gonna lie….last year I set two resolutions, and only completed one of them. My resolutions were to do a cartwheel every day so that I can still move that way when I am 80+, and the second was to do a pull-up. Well, about three weeks into 2025 I fell off the bandwagon when it came to practicing my pull-up. I really have no excuse, other than I took a few days off and never got back into the swing of it.

The start of a new year is a natural time for setting goals, but for women in perimenopause and menopause, the challenges of keeping those resolutions can feel more daunting than ever. Hormonal shifts, fatigue, sleep disturbances, and emotional changes can all interfere with motivation and consistency. But the good news is, with the right approach, it’s not only possible to stick to your New Year's resolutions — it can also be an empowering opportunity to reframe your health and well-being during this transformative phase of life.

Here’s how to make lasting changes and actually achieve your goals this year, despite the unique challenges of perimenopause and menopause.

1. Start Small, Build Slowly

When hormonal fluctuations are at their peak, it’s important to approach your resolutions with patience and kindness toward yourself. Trying to overhaul your entire life in one go can feel overwhelming, so instead, focus on small, manageable changes that build over time.

For example, instead of committing to a drastic diet change, set a goal to swap one unhealthy snack a day for something nutritious. Or instead of signing up for an intense workout program, start with 10-minute walks or stretching sessions. Once you’re comfortable, gradually build on your progress.

2. Prioritize Self-Care and Mental Health

Menopause and perimenopause are not just physical experiences; they affect your emotional and mental well-being too. The rollercoaster of fluctuating hormones can impact mood, leading to feelings of anxiety, irritability, or sadness. Incorporating self-care into your resolutions can be just as important as any physical goal.

Make mental wellness a priority by setting aside time each day for mindfulness, journaling, or meditation. These activities can help reduce stress, improve sleep, and enhance focus, all of which will make it easier to stay motivated toward your other goals.

3. Be Realistic About Energy Levels

Fatigue is one of the most common and frustrating symptoms of menopause. The drop in estrogen levels can lead to disrupted sleep patterns and energy crashes during the day. Therefore, when setting goals, consider how much energy you realistically have on any given day.

If you’re feeling drained, allow yourself to take breaks, reduce the intensity of your exercise, or adjust your expectations. Recognize that rest is not only necessary for overall health but also supports goal achievement in the long term.

Try setting energy-based goals: “I’ll rest for 20 minutes every afternoon” or “I’ll aim for 7 hours of sleep each night.” This can help you stay on track without pushing your body beyond its limits.

4. Set Flexible Goals, Not Rigid Deadlines

While New Year's resolutions are often associated with a “by this date” mentality, menopause is a time when life can be unpredictable. You may find that your energy, mood, or physical condition fluctuates from day to day, making strict timelines harder to stick to.

Instead of aiming for a rigid outcome, focus on creating flexible, long-term goals. For example, if your goal is weight management, rather than focusing on a specific number on the scale, aim for “I will make healthier food choices most days of the week” or “I will move my body in a way that feels good for at least 30 minutes a day.”

This approach reduces pressure, embraces the ebb and flow of life, and keeps you on track even during challenging days.

5. Build a Support System

Trying to achieve big goals on your own can be discouraging, especially when you’re facing the physical and emotional challenges of perimenopause or menopause. This is the time to lean on your support network — whether that’s friends, family, a therapist, or an online community.

Sharing your goals with others and asking for support can help you stay motivated. You may even want to team up with someone who shares similar goals, whether it's exercising together, supporting each other in eating healthier, or simply checking in regularly to track progress. Having a group or accountability partner increases your chances of success and makes the journey feel less isolated.

6. Incorporate Hormonal Health into Your Goals

Perimenopause and menopause bring changes to your hormonal landscape, and those changes often affect your physical health and emotional well-being. When setting resolutions, don’t forget to incorporate strategies for managing hormone-related symptoms.

This could mean:

• Incorporating hormone-balancing foods like flaxseeds, soy, and leafy greens into your diet.

• Managing stress through yoga, deep breathing, or relaxation techniques.

• Talking to your healthcare provider about options for managing symptoms like hot flashes, night sweats, or mood swings.

Taking an active role in understanding and managing your hormonal health can help you feel more in control and better equipped to handle the demands of your resolutions.

7. Track Your Progress and Adjust as Needed

One of the most effective ways to stay on track with your goals is to regularly assess your progress. Tracking doesn’t have to be complicated. Use a journal, an app, or a simple checklist to monitor your achievements. Reflect on what’s working well and what might need adjustment.

If something isn’t working — whether it's a specific diet, exercise routine, or strategy — don’t hesitate to adjust your plan. Flexibility is key when it comes to sticking with your goals long-term. This adaptability will help you stay on course, even when unexpected challenges arise.

8. Celebrate Every Milestone

Achieving your New Year's resolutions doesn’t have to mean waiting until the end of the year to feel proud of yourself. Celebrate small milestones along the way — whether that’s sticking to your workout plan for a month, getting better sleep, or simply feeling less stressed.

Taking the time to acknowledge your progress boosts motivation and reinforces the positive changes you’re making in your life.

Final Thoughts…

Perimenopause and menopause are a time of great change, but they’re also an opportunity to create new, positive habits that serve your body and mind in this next chapter of life. By setting realistic, flexible goals, prioritizing self-care, and seeking support, you can make lasting progress on your New Year’s resolutions. Remember, it's not about being perfect; it's about being persistent and compassionate toward yourself. The journey itself is just as important as the destination. Now, that being said, I best go work on my pull-ups!