THE ART OF REFLECTION AND GOAL SETTING FOR A HEALTHIER 2025 (AND BEYOND!)

Recently I found myself sitting on the couch with my morning coffee, feeling… off. Tired, sluggish, and a bit disappointed that I’d let old habits creep back in over the past few months - working late nights, extra treats, skipped workouts.

I could have spiralled into guilt and shame with a sprinkle of judgement, and then written the rest of the year off, vowing to “do better” or “get back on the wagon” in January.

I do hate that all-or-nothing / diet mindset though. So instead, I asked myself the questions that have helped me reset after a setback (health, work, or relationships) many other times in recent years:

”How do I want to feel?” and “What do I need right now to be able to feel that way”

WHY REFLECTION IS THE FOUNDATION OF LASTING HEALTH

Most of us know what we should be doing for better health - but putting it into practice can feel like a struggle. This is where reflection becomes essential.

Reflection isn’t about beating yourself up. It’s about getting curious.

Self-reflection helps you notice what’s working, where you’re stuck, and how your habits affect your energy, mood, and overall well-being. It creates the space needed to respond to your body’s needs with compassion - not criticism.

• What’s been working?
• What hasn’t?
• What habits made you feel your best, and which ones held you back?

When we reflect with compassion, we shift from feeling stuck to seeing possibility. We stop chasing perfection and start creating progress.

SOMETIMES, WHAT WE REACH FOR ISN’T WHAT OUR BODY ACTUALLY NEEDS.

Emotional buffering - whether through extra snacks, wine, or scrolling - often comes from an unmet need for rest, connection, or decompression. When we reflect with curiosity, we can spot these patterns and create rituals that meet our real needs while still feeling comforting.

I used to wake up every day with joint pain, a foggy head, and zero energy. Back then, mornings felt like a punishment - a groggy struggle through coffee after coffee. Now, mornings are my check-in point. If I wake up stiff or drained, I know something’s off. Did I stay up too late? Skip movement? Overdo it on festive treats? Reflection has become a daily habit that keeps me in tune with my body, helping me adjust with compassion - not criticism.

As the year winds down, it’s the perfect time to pause, reflect, and set meaningful goals for the year ahead. While life can be demanding, creating space for honest self-reflection and intentional goal-setting is one of the most powerful ways to support your well-being - physically, emotionally, and mentally.

THE WINE AT 6 PM MOMENT

Let me tell you about a client of mine. She confessed that her evenings had turned into “wine at 6 PM” time - a well-deserved pause after a long, demanding day. But it wasn’t really about the wine - it was about the ritual of pausing and decompressing.

We talked about how wine gives a little dopamine hit - the brain’s way of saying, “Ahh, relief.” So, together, we designed a new ritual: a soda water with lime, her favourite playlist in the background, and some time to chat with her partner or debrief her day.

Within a week, she felt better. The ritual stayed intact, but now it supported her health, instead of working against it.

This is what reflection is all about - understanding what you need and finding ways to meet that need in a way that serves you.

WHAT MOST PEOPLE GET WRONG ABOUT GOAL SETTING

Here’s something I see a lot: setting goals that are too big or too vague. Goals like “I want to lose 10kg” or “I should exercise more” sound good, but they lack direction.

When we set health goals, we often focus on outcomes - like losing weight, gaining energy, or reducing stress. But the real magic happens when we shift the focus to specific, action-based goals that guide our daily habits, behaviours, and actions.

My own significant reset came when I shifted from “I need to reverse fatty liver” to something specific and actionable:

✅ “I’ll ride my exercise bike for 30 minutes after dinner each night.”

Suddenly, I wasn’t chasing an abstract ideal - I had a clear, doable action that fit into my life.

The same works for my clients:

✅ Instead of “I need more sleep,” try “I’ll be in bed by 10 p.m. at least four nights this week.”

✅ Swap “I should eat better” for “I’ll add a veggie to every lunch.”

Small actions build momentum - and that’s what leads to lasting change.

FIND YOUR WHY - THE SECRET TO STAYING MOTIVATED AND ON TRACK

One of the biggest lessons I’ve learned is this: You have to love the reason behind your goal. If your “why” is something vague, guilt-driven, or based on someone else’s expectations, it will fall apart when life gets busy or temptations cross your path.

I once asked a client, “Why do you want to lose weight?” She paused, then said, “So I can fit better into my clothes.” Which seems motivating enough. But when we dug deeper, her real reason was:

“I don’t want to sit on the beach watching them anymore. I want to feel strong enough to go kayaking with my kids on our family holiday.”

When she connected to that - a vision of joy, adventure, and memories - it stopped being about numbers on a scale. Her reason was personal, meaningful, and emotionally powerful. It also has longevity.

When her ‘why’ became more than just a number on a scale - when it became about living fully and making memories - everything clicked. She wasn’t chasing perfection; she was creating a life she loved.

Ask yourself: “What will this goal give me, why does it matter?” Keep asking “why” or “so what?!” until you hit something that feels real. That’s the motivation that lasts.

Instead of having a vague reason behind your goal like:
❌ “I should exercise more.”

Dig deeper and connect to something that genuinely inspires you:
✅ “I want to feel strong enough to hike with my kids without sitting out on the sidelines.”

This deeper connection is what keeps you committed when motivation wavers. Your “why” becomes your internal guide - a reason that lights you up from the inside out.

THE POWER OF REFLECTION: HOW TO GET STARTED

Ready to begin? Start with one simple question:

“How do I want to feel in 2025?”

Let this guide your reflection process. Think about areas of your life that impact your health and happiness - physical activity, nutrition, rest, relationships, or even personal development. Then ask yourself:

• What habits have supported me this year?
• What’s felt challenging, and why?
• Where do I want to grow or make improvements?

READY TO TAKE ACTION? START SMALL

Once you’ve reflected, consider small, action-based goals that feel supportive and achievable. Focus on adding supportive habits rather than taking away things you enjoy.

EXAMPLES OF SMALL, ACTION-BASED GOALS:

✅ Create a calming wind-down routine at night (instead of aiming for “8 hours of sleep”).
✅ Take a 15-minute walk after dinner to boost digestion, balance your blood glucose and insulin levels, and clear your mind.
✅ Add a vegetable to your plate at lunch each day (instead of restricting certain foods).

Small, specific goals build momentum, creating lasting change without overwhelm.

ANCHOR YOUR GOALS TO DAILY LIFE

To keep your goals front of mind, create reminders - or “anchors” - in your daily environment. These can be visual, sensory, or habitual cues that connect you back to your intentions.

EXAMPLES OF ANCHORS:

• A favourite piece of jewellery or a bracelet you wear daily.
• A specific essential oil you apply when setting intentions.
• A meaningful quote posted where you’ll see it often.
• A favourite song that inspires action when played.

Anchors help keep your goals visible and can act as a gentle “reset button” when life feels chaotic.

CLEAR THE CLUTTER BEFORE THE NEW YEAR

As the saying goes: “Out with the old, in with the new.” Before you dive into new goals… take a moment and clear some clutter.

Maybe it’s decluttering your kitchen, simplifying your calendar, or letting go of habits and beliefs that no longer serve you. Even unfollowing social media accounts that drain your energy counts.

Think of it as creating space - both literally and figuratively, mentally, emotionally, and physically - for the life you’re building in the year ahead.

Remember, it’s not about perfection - it’s about making small, meaningful adjustments that align with how you want to feel.

Reflection and intentional goal-setting aren’t about pressure, perfection, or adding more to your to-do list - they’re about tuning into what truly matters, meeting your needs with kindness, and creating a life that supports your well-being. By focusing on small, specific actions that align with a personal “why” you love, you’ll create a foundation for long-term success.

Ready to create a life you don’t need to escape from? And wanting more guidance on how to do this? Join the waitlist for PerimenoGO and start building the habits that will help you thrive in 2025 and beyond. Doors open again soon! This supportive, proven program helps you create lasting health changes designed specifically for women navigating perimenopause (and beyond).

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