Here’s a pattern I see year after year:

You sprint through December. Long days, late nights, and deadline after deadline. Then the holidays hit. Instead of resting, you’re hosting and catching up with friends and family. 

Then January arrives, and you race into it full of adrenaline and plans. You’re expected to have a clear vision, big goals, and new energy.

But most people start the year from a body that’s already burned out. 82% of global leaders recently reported exhaustion strong enough to suggest burnout, and nearly all reported some decline in mental health. [source]

Your nervous system hasn’t really had a chance to reset. Your mind is still spinning. And maybe you have the sniffles again — because when your body’s overloaded your immune system takes the hit. Research shows work stress weakens immunity and even physical health. [source] Your stress is talking to you.

So instead of jumping straight into next year’s goals…

Let’s pause first, and ask some good questions.

The Problem With Planning From Burnout

Most people don’t realize how much tension they’re carrying until they stop. (And even then, sometimes they don’t stop. They just plan harder.) They’re setting goals for the new year, and their bodies are in “hustle” mode, and it feels productive… but really, it’s just momentum. (And not necessarily the good kind.)

Are you moving toward something that matters?

Or are you trying to organize your way out of overwhelm? If you’re chasing the feeling of “getting it together,” really, your system might just need a break.

“We think we’re planning… but it’s just the achiever trying to feel safe again.”
David Starbuck Smith

Goals set from that state of mind are probably going to miss the point. They’re more about proving, fixing, or catching up than actually aligning with what matters.

Let’s start there.

Align Before You Aim

Before you decide where you’re going next, check in with where you actually are.

That means anchoring your goals in something real — a body that’s regulated, and a mind that’s actually ready.

In my practice, this is where the biggest shifts happen. 

A new planner is great. 

A vision board, also great.

But 10 minutes of being present? Even better.

Asking the question: What does my body need before I push forward again? Also better.

That’s when you start to feel some clarity. It’s so good to have a sense of direction that feels like something you can actually trust, because it’s grounded and it came from you.

A Pre-Goal Ritual to Try

Before you touch a calendar or write down a single goal, try this. Give your body a seat at the table.

• Stand up.
• Feel your feet on the ground.
• Close your eyes (or don’t — no rules here).
• Take a slow inhale through your nose.
• Let it fill your ribs, not just your chest.
• Hold it for a beat.
• Then exhale slowly, like you’re blowing out a candle.
• Do that two more times.

I ran through this ritual while writing this, and what do you know… I already felt fine, but now I feel even better. There you go! This is how integration starts. From that place, the goals you set tend to hold up better.

Now ask:

• What am I still carrying from this year?
• What’s mine to hold… and what’s ready to be put down?
• What do I want more of — not because I “should,” but because my whole system lights up when I think about it?

That’s how you start planning with your body on board.

What If You Started This Year Differently?

Most people will hit January already running. But what if you started from a slower, wiser place?

Try the reflection above before your next planning session. Or try this short alignment sequence from my channel on YouTube to reset your body, energy, and emotional state.

And if you want deeper support, let’s work together. You’ll walk into the new year aligned, present, and clear on what actually matters. Your goals will feel better — because they’ll be coming from you. Inquire here.