14 Things to Stop doing in January for a Happier Year Ahead
January is like the world’s most awkward first date. Everyone’s trying too hard, making promises they can’t keep, and pretending to be someone they’re not.
Make this January different. Instead of doing more, how about doing less?
Stop chasing every shiny resolution, stressing about perfection, or drowning yourself in kale smoothies you don’t enjoy. Here are the top things I recommend stopping to get it together for a happier year.
Table of Contents
1. Stop Setting Unrealistic Resolutions
Do you really need a New Year’s resolution? Nearly 25% of people give up by the end of the first week and 43% by the end of January.
It’s easy to get swept up in the new year, new me hype, and set goals that sound impressive. However, they’re nearly impossible to stick to.
Instead, focus on creating a healthy lifestyle. Make small, manageable changes that fit your life. Take baby steps to build habits that create real, lasting change.
2. Stop Overloading Your Schedule
January tends to be a time when people overcompensate for holiday indulgence by packing their calendars with workouts and social commitments. Yet, your mind and body need a break, too.
Leave space in your schedule for downtime and reflection. Enjoy periods of silence instead of always being busy.
3. Stop Comparing Yourself to Others
The new year brings an avalanche of IG transformations, and it’s tempting to compare your life to every highlight reel you see. However, those curated images don’t tell the full story of anyone’s struggles, failures, or insecurities.
Try focusing on your own goals, one at a time, rather than comparing them to someone else’s. Be grateful for where you are, not where you think someone else is.
4. Stop Trying to Do Everything Yourself
The start of the year can bring energy and a DIY mindset, but that doesn’t mean you have to take on everything by yourself.
Whether it’s asking for help with your workload, sharing parenting responsibilities, or delegating chores, stop pretending you’re a superhero. Because, believe me, no one is noticing.
Lean on your support system to make life more manageable. Collaboration often leads to better results and a much lighter mental load.
5. Stop Being So Hard on Yourself
January is prime time for self-criticism. You’re too focused on what you didn’t accomplish last year or obsessing over every tiny mistake you’re already making in the new one.
Give yourself a break. Growth takes time, and setbacks are part of the process. Treat yourself with the same kindness you’d offer a friend.
6. Stop Overspending Out of Guilt
Holiday overspending often spills into January with purchases to fix yourself–gym memberships, fancy planners, or expensive meal plans you don’t really need.
Stop spending money to soothe your guilt about the holiday. Use January to focus on contentment with what you have and set a realistic budget that doesn’t leave you stressed.
7. Stop Procrastinating the Hard Stuff
It’s tempting to put off the big tasks––organizing your finances, starting that project, or having tough conversations. But the longer you wait, the bigger the stress grows.
Rip off the Band-Aid and tackle the hard stuff now. You’ll be amazed at how much better you feel when you finally get it done.
8. Stop Obsessing Over Perfection
January is not the time to aim for perfection. Time passes so fast that you’ll never have anything if you aim for perfection.
The desire to get everything right can paralyze you and make it impossible to move forward. Accept that mistakes will happen and progress matters more than perfection any day.
9. Stop Ignoring Your Mental Health
Many people are focused on physical health in January but forget that their mental health needs attention, too. Your mental health is important.
Stop burying stress, anxiety, or burnout under a pile of goals. Take time to reflect on your emotional well-being and seek support if needed. Journaling, therapy, or simply talking to a friend can help you feel more grounded and ready to take on the year.
10. Stop Waiting for Motivation
Motivation is unreliable. Sometimes you have it, and sometimes you don’t.
It comes and goes, and if you’re waiting for it to strike before making a change, you’ll be stuck waiting for…well, forever.
Consistency beats motivation every time. So start today. Build routines that keep you moving forward even when you’re not feeling inspired.
11. Stop Saying Yes Out of Obligation
January often feels like a time to prove yourself. The result is overcommitting to things you don’t even want to do in the first place.
Stop agreeing to plans, projects, or favors just because you feel like you should. Start valuing your time and energy by saying no when it’s not a true yes.
12. Stop Overthinking Every Decision
Stop overthinking. The pressure of a fresh start can make you second-guess every choice, from your goals to what to eat for lunch.
Perfectionism disguised as planning is just procrastination in a nicer outfit. Make a decision, take action, and trust yourself to adjust along the way.
Life’s messy, and that’s ok. You’ll feel lighter and more in control when you let some things just happen.
13. Stop Trying to Fix Everyone Else
January is often about self-improvement, but it can also bring the urge to fix the people around you. Maybe you’re pushing a friend to join your fitness challenge or trying to change a family member’s habits. Stop.
People will change when ready, not when you want them to. Focus on your own growth instead of micromanaging others.
14. Stop Treating Rest as a Reward
Rest isn’t a luxury–it’s a necessity. Stop only allowing yourself to rest after you’ve “earned it.”
Stop guilting yourself into constant action and embrace rest as part of the process. A well-rested you is far more productive than an exhausted one.
Theresa Bedford is a minimal-ish advocate, storyteller, and wellness enthusiast who believes that simplicity is the key to wellness and a more intentional, fulfilling life. After realizing she was spending too much time searching for things—both physically and mentally—she embraced minimalism, not as a rigid rule, but as a way to create space for what truly matters.