Early January has a particular kind of energy. It’s hopeful. It’s motivating. And it can also feel heavy—because we’re not just setting goals… we’re trying to become the kind of person who follows through.
If you’ve ever said, “This is my year,” and then watched life pull you right back into old patterns, you’re not alone. Most change doesn’t fail because we aren’t motivated. It fails because we try to leap into a new identity without building the small, repeatable behaviors that make that identity real.
That’s why I love the framework from Atomic Habits by James Clear*—because it’s not about willpower. It’s about alignment.
1) Identity-Based Change: Start with “Who,” Not “What”
Most resolutions start with outcomes:
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“I want to lose weight.”
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“I want to be more organized.”
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“I want to be calmer.”
But identity-based change asks a different question:
Who do I want to become?
Examples:
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“I’m someone who keeps promises to myself.”
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“I’m someone who cares for my body with consistency.”
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“I’m someone who creates calm on purpose.”
Then your habits become votes for that identity—small proofs, repeated over time.
Try this shift:
Instead of “I need to journal more,” try:
“I’m someone who processes my life with intention.”
Then start small enough that it’s easy to keep your word.
2) Tiny Steps: Small Is Not Weak—Small Is Strategic
We tend to overestimate what we can do in a week and underestimate what we can do in a season.
January doesn’t need grand gestures. It needs momentum.
Think “atomic”: small actions that are almost laughably doable.
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1 minute of breathwork
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3 sentences of journaling
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One glass of water before coffee
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A 5-minute reset before bed
When habits feel too big, we rely on motivation. When they’re small enough, we rely on identity and consistency—and that’s where transformation lives.
A simple rule:
Make it so easy you can’t talk yourself out of it.
3) Environment Design: Make Calm the Default
One of the most powerful ideas in Atomic Habits is this:
Your environment is constantly shaping your behavior—often more than your willpower.
If you want a different life, don’t just set a goal—set up your space.
Try these environment upgrades:
For a calmer nervous system
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Keep a cozy blanket or shawl where you normally scroll
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Leave a journal and pen on your nightstand
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Put a candle or diffuser near your “decompression spot”
For healthier routines
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Place your water bottle where you’ll see it first
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Put fruit at eye level
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Lay out your walking shoes the night before
For better boundaries
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Charge your phone outside the bedroom
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Keep social apps off your home screen
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Create a “quiet corner” for 5-minute resets
This is not about perfection. This is about making the next right choice easier.
Your Week 1 Intentional Reset
Choose one identity and one tiny habit that supports it.
Identity I’m choosing this week:
“I’m someone who ____________________.”
My tiny habit (so small I can’t fail):
“I will ____________________ for ______ minutes.”
My environment support:
“I will set myself up by ____________________.”
A Gentle Reminder for January
If part of you is thinking, “I’ve tried this before and it didn’t stick,” don’t let that become a verdict.
Let it become information—not a judgment.
This week isn’t about reinventing yourself. It’s about becoming who you already are beneath the noise—one tiny, intentional step at a time.
Here’s to a wonderful start to your new year.
Be well,
Mary-Anne
Pssst… Ready to go deeper?
The Intentional Calm Method is going live.
If you’re craving more than motivation—and you want a simple, supportive system for creating real change—I’m opening the waitlist for my upcoming live program:
The Intentional Calm Method
Kickoff: Sunday, February 1, 2026 at 6:00 PM ET
Live support sessions: Thursdays, February 5, 12, 19, 26 at 6:00 PM ET
Closing integration: Sunday, March 1, 2026 at 6:00 PM ET
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*Affiliate Disclosure: Some links in this post are affiliate links, which means I may earn a small commission if you make a purchase—at no additional cost to you. I only share resources I genuinely believe will support your well-being and growth.
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