EPISODE 250

How to set New Year goals that actually stick

Hey gorgeous,

January can come with a lot of noise.

Big goals. New planners. Hustle energy.

And a sneaky feeling that if you don’t get it right now, you’re already behind.

Let’s opt out of that.

In this week’s episode of Chill & Prosper, I’m sharing a much more realistic way to think about goal setting - one that actually works with your life, not against it.

We talk about:
✨ Why goals don’t need to be loud or dramatic
✨ The difference between intention and pressure
✨ Choosing a theme or focus instead of rigid goals
✨ Planning around your real life (not an imaginary one)
✨ And why you can reset at any point - not just in January

If resolutions or traditional goal setting make you feel tense, guilty, or overwhelmed, this episode will be welcome relief.

xx Denise

P.S. This month, we’re focusing on goals and upgrades - not pressure. Grab your free Money Goals & Upgrades Workbook to get started. It’s a simple guide to help you set realistic money goals and make small, meaningful changes that actually feel good. Get it free here

Transcript

Prefer to read?  Here's the transcript for this episode:

Hey, it's Denise here. Welcome to a brand new year and a brand new episode of Chill and Prosper. And I want to talk to you about setting goals in January. And even if you're not listening to this in January, I want to give you some permission and encouragement to take this energy whenever you need it.

If you feel like you missed the boat already this year, you haven't. If you feel like you're behind because you haven't figured everything out for the whole year, you're not. You still have time. You have time to recalibrate, to get back on track. You have time to decide what you want. And so I'm going to talk about some of the energetic, practical and strategic things you can do this month and beyond.

Now first of all, January is a tricky month for a lot of people. Some people feel this brand new energy and are really excited to set goals. Other people feel the pressure of that and find it really hard to come back after holidays, especially if you've had a full-on family time or you've had a busy end of year season. It can just feel exhausting.

Some people love to go straight into action and productivity. Some people like to slowly wade into the energy of the new year. And all of that is totally okay. So the first thing I want to say is you don't have to have it all figured out yet. You don't have to know what you're doing this year. You don't have to have all your goals sorted out. You don't have to have your plans in place.

There's still time. It's not too late. I see people go, “Oh, I'll just do that next year now.” And it's like, it's January 4th! You have time. So permission to go slow. Permission to figure it out as you go. Permission to take as long as you need. Permission to not even set any goals if you don't want to.

But if you're someone who does like a bit of a reset energy—great! You can absolutely use this time to declutter, to clear your space, and to create a little ritual around goal setting. You can listen to some of my previous episodes like the one about decluttering for abundance or my January episodes from past years.

Now, for me personally, I love a new planner. I get so excited about a fresh diary, a fresh calendar, and a fresh start. But that doesn’t mean I need to fill in all the dates right away. Sometimes, just seeing the empty pages gives me peace.

If you're someone who likes journaling, you might want to take yourself out to a cafe and just let yourself dream a little. Not to plan—just to dream.

What would be nice this year?

Not what should I do, or what do I have to do—but what would be delightful? What would feel expansive? What would feel nourishing?

And don’t worry about whether it’s “realistic” yet. Dream first, plan second.

You might want to think about your theme or word of the year. For me, I find that having a theme gives me a little compass for the year. In the past, I’ve chosen words like “ease,” “visibility,” “connection.” It gives me something to come back to when I’m feeling overwhelmed or distracted.

You can have a money goal, too—absolutely. But again, you don’t have to lock it in on January 1st. You can ease into it.

Maybe you want to increase your income this year. Maybe you want to work less but make the same. Maybe you want to finally start your business, or start a podcast, or write your book. All of those are valid goals, but you get to decide how you approach them.

Something I do recommend is to write down your intentions, even if they're a bit vague to start with. Write down what you’d love to feel this year. Write down how you’d like your days to feel. Write down what you’d like more of—and what you’d like less of.

This helps you set your filters. Your brain will start to notice opportunities that align with those intentions.

For example, if you write down, “I want more spaciousness,” you might suddenly notice where your calendar feels cluttered. If you write, “I want more abundance,” you might start noticing ways money is already coming to you—or how you’ve been blocking it.

January is also a great time to make incremental upgrades. This is something I talk about a lot in my work.

You don’t have to change everything at once. Just ask, “What’s one small thing I can upgrade this month?”

That might be your email signature. It might be the way people book with you. It might be your desk chair. It might be your pricing.

One small shift can have a ripple effect.

So instead of trying to figure out the whole year—just focus on one tiny upgrade. Something that makes your business or your life a little more comfortable, a little more joyful, or a little more aligned.

And don’t forget to celebrate the little wins too! Celebrating trains your brain to seek more of that feeling.

If you track your money manifestations (which I recommend), write down every bit of abundance that comes your way. A refund. A discount. An unexpected gift. A new client. Even if it’s small—it counts.

Sometimes those small wins add up to something big. You might look back at the end of the month and realize, “Oh wow, I manifested an extra $500 without even trying.”

That builds confidence. And that confidence fuels your next steps.

Now, if you're feeling stuck in January—like you're in a fog, or you're still tired from last year—that’s okay. You don't need to “force” clarity. Sometimes the best thing you can do is rest, nourish yourself, and come back to goal setting when your body and mind feel ready.

January can be a transitional time. We’re still in the deep of summer here in Australia, and for many of you, it’s winter. It’s not necessarily the season for hustle—it’s the season for restoration.

So again: permission to go slow.

Also, remember that your goals don’t need to be anyone else’s version of success. If everyone in your industry is going after seven figures and you just want a calm, steady business that supports your family—you’re allowed to want that.

If everyone is scaling and launching and you just want to coach five clients a week and take Fridays off—that’s beautiful.

Your values get to guide your goals. Not pressure. Not comparison. Not FOMO.

And if your goal is not business-related at all this year, that’s okay too.

Maybe your word of the year is “health” or “connection” or “peace.” Maybe money and business take a back seat this year while you focus on something else that truly matters to you.

The important thing is to check in with yourself—not just what looks good on Instagram.

Ask:

• What would make this a fulfilling year for me?
• What am I craving?
• What am I ready to let go of?
• What do I want more of?

And if those answers are still fuzzy—that’s okay. You can come back to them anytime.

You are allowed to re-decide your goals throughout the year. You are allowed to pivot. You are allowed to say, “That goal no longer fits,” or “That dream has evolved.”

Don’t let January pressure you into feeling locked into anything.

Instead, let this be a time of gentle reflection. Visioning. Daydreaming.

You can firm things up later. You can take action when it feels aligned. But for now, just create the space to listen.

Your inner wisdom knows what’s next. You don’t have to force it.

nd lastly, just a reminder—however you’re approaching the new year, you’re doing great.

There’s no gold star for getting your whole year mapped out by January 1st. There’s no failure if you haven’t figured it out yet.

You can start fresh on a Monday, a full moon, your birthday, or just a random Tuesday. The calendar doesn’t dictate your readiness—you do.

So whether you’re dreaming big, taking tiny steps, or simply surviving right now… I see you. I honour where you’re at.

Let this be your gentle permission slip to do it your way, in your time, and in your own rhythm.

Thanks for listening today. If you loved this episode, feel free to share it with a friend, tag me on Instagram @denisedt, and let me know what your word of the year is—or what upgrade you’re making first.

And remember: it’s your time, and you’re ready for the next step.

See you next week on Chill and Prosper.