At this time of year, it’s natural to think about setting new goals or finding ways to move forward. Yet, the motivation to find real progress can often feel slightly overwhelming and elusive, especially when life’s challenges, whether emotional, physical, or mental (or all three) seem to anchor us.

The truth is, we don’t need an overwhelming surge of energy, or unobtainable optimism to make progress; what we need is a sustainable, realistic approach that acknowledges both our intentions (the pull) and our struggles (the push).

What is it you want to achieve this year? What do you want to accomplish? (don’t confine this to movement at the moment)…Do you want to travel? To create a garden? To change career? Consider your ‘pull’ factors as things that you are drawn to and give you energy.

Conversely, what do you want to move away from? What do you need to ‘push’ through? This might be pain, self-doubt, negative people, your time spent on social media…..

Here’s how you might realistically move toward your goals whilst honouring what may have held you back:

Start with the smallest action

Sometimes, the hardest part is getting started. You may feel stuck, unsure of where to begin, or overwhelmed by the size of the changes you want to make.

The realistic approach: Instead of focusing on one big goal, start with the smallest action. It could be to take a 5-minute walk each day, write one sentence in a journal, or drink a small glass of water with each meal. You could also stand on one leg to practice balance whilst cleaning your teeth (a dear client bought me Dr Michael Mosely’s book ‘Just One Thing’ for Christmas and there a plenty of ideas in there, this being one of them. May he RIP).

The momentum of completing something small can act as a real catalyst for change. Progress is progress, no matter how small.

Acknowledge and shift any pain

Pain, whether from past disappointments, personal loss, or even the discomfort of change, often holds us back from taking action. But pain doesn’t have to be a permanent roadblock. It can also be a compass to direct us to areas of our lives that need healing and transformation.

The realistic approach: Rather than pushing pain aside or pretending it doesn’t exist, take a moment to sit with it. Reflect on how this pain might shape your motivations or direct your future. Ask yourself “What does this pain want to teach me?”. Could it be a sign that you need to get support, take care of your mental health, or make a life change? By understanding the pain, you can use it as a guide to take practical steps toward growth. Healing and progress are not linear - they coexist.

(This can also be said of Anxiety. If you want more information on this, I can highly recommend Dr Russell Kennedy’s Book - The Anxiety Prescription - fascinating reading).

Focus on YOUR ‘Pull’…

While many people talk about the need to “push” themselves into action, this can sometimes backfire, creating resistance and burnout. Instead of trying to push yourself into motion, consider what pulls you. This shift from push to pull is essential to long-term motivation.

The realistic approach: Think about what excites you, what brings you a sense of meaning or curiosity. What makes you feel alive? These are often the places where your goals intersect with your natural desires. When you focus on pulling yourself toward something that resonates deeply with you - whether it’s your movement goals or personal growth, it feels less like work and more like a journey. Find what lights your inner spark and use that energy to guide your next steps.

Create your ‘Permission to Pause’ space (and yes, that Pilates with yours truly)

So much advice on motivation is about hustling forward, but real progress involves listening to our bodies and minds. Overdoing it can lead to exhaustion, frustration, or worse: burnout.

The realistic approach: Allow yourself permission to pause. This doesn’t mean giving up on your goals but recognizing when your body or mind needs rest. Use this time to recharge, recalibrate, and regain focus. Taking breaks doesn’t equate to failure; in fact, it’s a strategy that prevents burnout and allows for sustainable progress. Acknowledge when you need a pause, and come back to your goals with renewed energy and perspective.

Celebrate every milestone…

At times, it can feel like success is only for those who have achieved monumental breakthroughs. But success is in the details - the small wins, the daily steps, and the moments of perseverance.

The realistic approach: Celebrate even the smallest achievements. Did you turn up to your Pilates class, or did you do a session online? Did you finally take a deep breath and call a friend who you’ve been meaning to reconnect with? Did you diarise those ‘pull’ factors into the diary? Those are wins. Give yourself credit for showing up, even when it’s difficult. Each small step is part of a bigger journey, and each deserves recognition.

Align Your Goals with your own values

Again, motivation should be personal. It’s easy to fall into the trap of chasing goals that are defined by external measures of success - more money, more likes, more accolades. But often, it’s the internal goals that resonate more deeply, bringing fulfillment and motivation that last.

The realistic approach: Reflect on your core values. What truly matters to you in life? Is it freedom, connection, creativity, or perhaps something else? Align your goals with these values, and they’ll feel more authentic, motivating, and fulfilling. When your goals are rooted in what you value most, the journey becomes just as important as the destination.

So, for this year ahead, let’s let’s embrace a form of motivation that is grounded, practical, and mindful. The journey towards our goals doesn’t have to be a race. It can be a steady, thoughtful walk that respects both our dreams and our challenges. Whether we’re moving towards goals or stepping out of pain, each step matters, and each movement is an opportunity for growth.

Find all manner of movement sessions on my online Platform, available through my website.

Here’s to moving forward in 2025 with positivity, clarity, self-compassion, and persistence.