Fit2Thrive Journal January 2026
Your First Brick: 3 Small Goals for January
As the calendar turns to a new year, the allure of a fresh start can be intoxicating. We dream of monumental transformations, picturing ourselves as entirely new people by February. While the ambition is admirable, the pressure to overhaul our lives entirely can be overwhelming and ultimately counterproductive. True, lasting change doesn’t come from a single, seismic shift. It’s built brick by brick, with small, consistent actions that lay a solid foundation for the future. In Japanese culture, this is called Kaizen.
This January, instead of chasing after a dozen resolutions, let’s focus on laying the first few bricks perfectly. These small, powerful goals are designed to build unstoppable momentum, creating a ripple effect that will carry you through the year. Choose one that resonates with you, or embrace all three and watch your foundation grow stronger every day.
1. The 1% Better Rule: The Power of Tiny Gains
In a world obsessed with instant gratification and overnight success, the idea of improving by just 1% can seem almost trivial. But don’t be fooled by the simplicity of this rule. Its power lies in the magic of compounding. Instead of trying to double your weights at the gym or run twice as far, the goal is to be just a fraction better each time. This could mean adding one more repetition to your final set, increasing the weight by the smallest possible increment, or extending your walk or run by just one extra minute. This small improvement is always within reach, making it a realistic target that keeps you motivated and engaged.
Think of it this way: if you improve by 1% every day for a year, you’ll end up nearly 38 times better than when you started. The initial progress may be imperceptible, but over time, these small gains accumulate into something truly remarkable. This principle isn’t limited to fitness. You can apply it to any area of your life. Read one more page of a book, write one more sentence of your novel, or spend one more minute practising a new language. The 1% better rule is about celebrating small victories and trusting in the process. It’s a gentle yet powerful reminder that consistency, not intensity, is the true key to long-term success.
2. Win the First Hour: Set the Tone for Your Day
How you begin your day often dictates the trajectory of the hours that follow. A rushed, reactive morning can leave you feeling scattered and overwhelmed, while a calm, intentional start can empower you to navigate challenges with grace and focus. This January, make a commitment to win the first hour. Before the digital noise of emails and social media notifications floods your consciousness, dedicate that precious time to nurturing your mind and body.
Your first-hour victory can be achieved through a simple, three-part ritual:
Hydrate: Your body has been without water for several hours, so rehydrating is one of the best things you can do upon waking. A large glass of water kickstarts your metabolism, flushes out toxins, and energises your brain. It’s a simple act of self-care that sets a positive precedent for the rest of the day.
Move: You don’t need an intense workout to reap the benefits of morning movement. We don’t neglect our hard training, but ten minutes of light stretching, a short walk around the block, or a gentle yoga flow is enough to awaken your body, improve circulation, and boost your mood. This small investment in physical activity will pay dividends in increased energy and mental clarity throughout the day.
Plan: Before you dive into your to-do list, take a few moments to identify your top three priorities for the day. This simple act of planning helps you focus on what truly matters, preventing you from getting sidetracked by less important tasks. It’s a proactive approach that puts you in the driver’s seat of your day, rather than being a passive passenger.
By winning the first hour, you’re not just starting your day on the right foot; you’re cultivating a sense of control and purpose that will permeate every aspect of your life.
3. Add, Don’t Subtract: The Abundance Mindset
January is often synonymous with restrictive diets and lists of forbidden foods. While the intention is to improve our health, this approach of deprivation can often backfire, leading to feelings of guilt, frustration, and eventual burnout. This year, let’s flip the script. Instead of focusing on what you need to cut out, focus on what you can add.
This small shift in perspective can have a profound impact on your relationship with food. Rather than feeling restricted, you’ll feel abundant. Instead of obsessing over what you can’t have, you’ll be excited about the nutritious and delicious foods you can incorporate into your meals. The beauty of this approach is that it naturally improves your overall diet without the stress and pressure of a traditional diet.
Here are a few simple ways to put the “add, don’t subtract” rule into practice:
Add a handful of spinach to your morning eggs.
Add an extra piece of fruit as a midday snack.
Add a serving of colourful vegetables to your dinner plate.
Add that strength session you know you should do.
When you focus on adding the good stuff, you’ll find that you have less room and desire for the less healthy options. This positive, nonjudgmental approach to nutrition is more sustainable and enjoyable, making it a habit you’ll want to stick with long after January ends.
Laying the Foundation for a Remarkable Year
These three goals may seem small, but they are the foundational habits upon which your future success will be built. They are the first bricks in the magnificent structure that will be your year. Lay them well, with intention and consistency, and you’ll be amazed at what you can build. Remember, the journey of a thousand miles begins with a single step, and the strongest foundations are built one brick at a time. This January, lay your first brick, and then another, and then another. Your future self will thank you for it.
