Nadine Dunne – CDM Plus Trainer
The new year always brings a sense of possibility—a blank slate to build healthier habits, set goals, and tackle challenges. For me, 2025 was supposed to start on that high note. I had my intentions mapped out: daily flexibility routines, strength-training sessions, better nutrition, and even a renewed focus to try and be a little more outdoorsy this year (overnight hiking, here we come)! But life, as it often does, had other plans.
Instead of the perfect start I anticipated, I started the year grounded by a summer flu that swept in unexpectedly. My plans to launch into a healthier routine were temporarily shelved as I dealt with fatigue, aches, and a cough that could have been keeping the neighbours awake.
While it was frustrating to have my perfect plans derailed, I was given the opportunity to put into practice the valuable lessons of self-compassion and practice instead of perfection.
So, as I finally begin easing back into routines that support my 2025 plans and goals, I’ve rethought what it means to truly “kickstart” a year with wellness in mind. Here are a few things I’ve learned:
- Just Get Started
It’s easy to feel discouraged when circumstances derail your plans. But instead of focusing on what hasn’t gone to plan, focus on what you can do now. For me, that meant swapping out high-intensity gym sessions for gentle walks and afternoon rests until I regained my energy.
- Build Habits Gradually
The urge to overhaul your life on January 1 can be tempting, but real change comes from consistent, small steps. If you are like me, you probably have a hefty list of self-improvements you hope this year will indulge you. However, I suggest choosing just one or two areas to focus on at a time. Maybe it’s as simple as drinking more water, getting outside daily, or eating a healthy breakfast. Once these changes become second nature, add in the next goal. We all need a little bit of success!
- Prioritise Prevention
The frustration of a summer holiday illness reminded me that I was in a similar situation last year. This phenomenon of getting sick as soon as you take a holiday or break is not uncommon and has been referred to by Dutch researcher Ad Vingerhoets as ‘leisure sickness’ (Vingerhoets et al., 2002). Another holiday break spent sniffing and coughing reminded me how crucial it is to prioritise preventative care for myself and everyone around me. Whether it’s focusing on improving personal nutrition and sleep, limiting alcohol, staying up to date with health screenings, like cervical cancer checks during January’s Cervical Cancer Awareness Month, or ensuring your clinic is equipped with resources to educate patients, prevention is key.
As I adjust to my slower-than-anticipated start to 2025, I’m reminded that wellness isn’t a single destination or a competition; it’s a journey that thankfully allows for setbacks and restarts. If your year hasn’t started as planned, don’t worry. The most important thing is to begin, no matter how small that beginning might feel.
If you need some support developing a vision statement, setting goals, and creating an action plan to achieve them, check out the CDM Plus My Care Plan – Health & Wellness.
Here’s to a year of progress, patience, and prioritising our health—together.
Vingerhoets, A. J., Van Huijgevoort, M., & Van Heck, G. L. (2002). Leisure sickness: a pilot study on its prevalence, phenomenology, and background. Psychotherapy and psychosomatics, 71(6), 311–317. https://doi.org/10.1159/000065992