At the start of the new year, many of us were determined to become more focused, more organised, perhaps more athletic versions of who we were in 2025. But how long do those good intentions last? For most of us, not beyond the end of February.

That’s partly because January comes with a psychological pull called “the fresh start effect” – a burst of motivation that makes change feel possible. But as time passes, and your energy ebbs, the pressure to transform can backfire. And the harder you force it, the faster you burn out.

A smarter move is to soft-launch your work year: make small, sustainable shifts and let them slowly build. Once spring rolls around, you’ll emerge from hibernation and have a far higher chance of success in keeping those resolutions going – without exhausting yourself.

It sounds simple, but it’s hard to go slow when you’re used to moving fast. I should know. I’ve done the loop of fresh-start-to-burnout and back again more times than I’d like to admit. I love that dopamine-fuelled burst of “new me” energy. But it wears off and I get worn out. Soft-launching feels more gentle and sustainable – here are my tips for getting started.