How to Crush New Year’s Resolutions with Chronic Conditions: Even when Progress is Impossible

🎥WATCH NOW: Setting New Year’s Goals with Chronic Conditions

Small Wins and Big Impact: Setting Realistic Resolutions with Chronic Conditions

Ah, New Year’s resolutions. That magical time when everyone promises to lose 20 pounds, run a marathon, or learn French fluently by February. But for those of us living with chronic conditions, January 1st can feel more like a cruel joke than a fresh start.

I’ve been there—scrolling social media, watching everyone declare their "new me," while my goals look more like, "Get out of bed before noon" or "Figure out which joint is making that weird noise." But here’s the thing: Resolutions can work for us. We just need to play by a different set of rules.

Why Traditional Resolutions Don’t Work for Us

Let’s get real: setting goals like “exercise daily” or “lose 20lbs” or "run a marathon," is unrealistic—it’s a recipe for frustration. Chronic illness doesn’t care about your plans, and sometimes it feels like your body and mind are playing their own version of "Opposite Day."

But does that mean we give up? Absolutely not. It just means we get creative. Instead of aiming for sweeping, life-changing transformations, we focus on what’s achievable, meaningful, and kind to ourselves.

The Magic of Tiny Goals

Here’s my secret: small goals = big wins. Last year, I set a goal to drink one extra glass of water a day. That’s it. It wasn’t glamorous or Instagram-worthy, but guess what? It was doable. And every time I poured that glass, I felt like a hydration champion, lol.

Small goals like stretching for five minutes, calling a friend once a week, or keeping a gratitude journal can snowball into something life-changing. The beauty is, you’re not just achieving a goal—you’re proving to yourself that progress is possible.

Accepting the Setbacks

Let’s talk about the elephant in the room: regression. Chronic conditions are unpredictable, and setbacks can feel like failure. But they’re not. They’re just part of the journey.

I’ll never forget the year I resolved to get out of the house at least 3x/ wks, only to spend February barely able to leave the bedroom or couch. At first, I was devastated. But then I realized: surviving that hard time without giving up hope was a victory in itself. Progress isn’t always visible, and that’s okay.

Real-Life Resolutions That Work

Need some inspiration? Here are a few resolutions I’ve tried (or borrowed from friends) that actually stick:

• Commit to a new hobby, like learning to crochet or binge-watching documentaries (yes, that counts).

• Call or text one person a week to stay connected.

• Celebrate a tiny victory every day—like getting dressed or remembering where you put your phone.

• Create a "comfort list" of things that bring you joy, like a favorite snack, playlist, or fuzzy socks.

Looking Ahead with Hope

This year, let’s make resolutions that lift us up instead of weighing us down. Whether it’s finding a moment of joy each day or simply being kinder to yourself, your goals don’t have to look like anyone else’s—they just have to work for you.

And if you need a little extra inspiration, I’ve got you covered! Check out my new YouTube video where I dive deeper into this topic. Together, we’ll tackle the new year with resilience, realistic hope and perspective, and maybe even a few small but mighty victories.

WATCH NOW: Setting New Year’s Goals with Chronic Conditions:

Here’s to a year filled with tiny steps, unexpected joys, and goals that actually feel good. What’s your resolution this year?