What are your non-negotiables?

January often arrives with a loud bang. New year, new you. Fresh starts, big goals, ambitious resolutions. And yet for many women I work with, especially those who are postnatal, perimenopausal, neurodivergent, or simply exhausted, January can feel like the worst possible time to overhaul your life.

As a Scandinavian who pays close attention to the seasons, I’ve never been a fan of New Year’s resolutions in January. Nature is still resting. The days are short. Energy is often low. For me, March makes far more sense for bold new beginnings.

January, instead, is a time to slow down, reflect and gently take stock.

What’s working in my life?

What isn’t?

And what actually matters to me now?

This quieter reflection helps me reconnect with my core values: those deep, steady anchors that guide how I live and work. When we’re clear on our values, setting intentions for the year ahead becomes far more meaningful and sustainable.

Over the past few years, I’ve also chosen a word or mantra to inspire me. From Breathe & Believe as I trained for my first marathon, to Sparkle more recently, these words act as gentle reminders of how I want to show up in my life.

Words are powerful. As the saying goes, where focus goes, energy flows. So rather than rushing into action, I invite you to pause for a few minutes and reflect on your values, your intentions, and perhaps even a word or mantra to guide you through the year ahead.

But there’s another question I’ve found even more transformative.

What are your non-negotiables?

Most of us don’t regularly ask ourselves this. Instead, we’re swept along by January fitness crazes or strict routines that often fall apart by February. We aim for perfection, then feel like we’ve failed when life inevitably gets in the way.

-Maybe you struggle to resist sugar or scrolling.

-Maybe routines feel impossible to stick to.

-Maybe you start strong and then lose momentum.

Here’s the good news: good health doesn’t come from doing everything. It comes from doing a few things consistently; things that your body and brain genuinely need to function well.

Small, intentional changes, repeated over time, become habits. And those habits form the foundation of long-term health.

Your non-negotiables are your minimum baseline. They are the essentials that support your nervous system, hormones, mood, energy and focus, especially during demanding or messy seasons of life.

For me, my non-negotiables are so ingrained that they don’t live on my to-do list or in my calendar. They’re simply part of who I am and what I need.

They include:

Time in nature

Being outdoors helps regulate my nervous system and supports my circadian rhythm. Even a short walk outside can make a noticeable difference to my mood and energy.

Daily movement

This might be a walk, a strength session, yoga, a run - anything, as long as I move. Movement is a key way I manage my hyperactive ADHD and maintain both mental and physical wellbeing.

Nourishing food

Eating in a way that balances my blood sugar helps reduce reactivity, stabilise my mood and support sustained energy. This becomes increasingly important during perimenopause.

Quality sleep

Without it, everything feels harder. My resilience drops, my focus suffers, and my capacity to cope shrinks. Sleep is non-negotiable.

Creativity

My neurodivergent brain needs a mental and emotional outlet. Playing instruments and singing in choirs brings me joy, rest and a sense of flow that nothing else quite matches.

Meaningful connection

Regular, honest conversations with people I value keep me grounded and emotionally nourished.

Of course, there are other things that support my wellbeing including meditation, journalling, downtime, fun nights out with friends. But I’ve learned that we can’t always fit everything in at once.

And that’s where non-negotiables are so helpful.

They allow you to focus on your minimum effective dose - the essentials that keep you well when life is busy, stressful or unpredictable. Everything else becomes a bonus, something you can layer in during quieter or more spacious times.

So I’ll leave you with this question:

What does your body and brain need, consistently, to function at their best?

Not what you should be doing.

Not what Instagram says works.

But what genuinely supports you.

If you’ve never reflected on this before, January is a beautiful time to start.

And if you’d like support in identifying your own non-negotiables and turning them into sustainable habits that actually fit your life, I currently have a small number of health coaching and personal training spaces available this month.

You deserve nothing less than feeling supported, resourced and well.

Until February,

Caroline