As the calendar flips to a new year, many of us feel a surge of motivation to make resolutions that will help us grow and thrive. But if you’re dealing with a chronic condition—be it chronic pain, fatigue, or an ongoing illness—you know how challenging it can be to stick to ambitious goals. That doesn’t mean we should give up on setting resolutions altogether. In fact, new beginnings can be a powerful catalyst for hope, motivation, and self-compassion.
Below are some tips to help you craft realistic New Year’s resolutions and actually keep them, even when chronic hurdles appear along the way.
1. Start Small and Specific
When you’re living with a chronic condition, it’s essential to set manageable goals. Instead of saying, “I want to be more active,” break this down into clear, attainable steps—like walking for 10 minutes, three times a week, or doing a gentle yoga session once a week at home.
- Tip: Write your resolution as a mini, measurable goal. For example, “Walk on Monday, Wednesday, and Friday mornings for 10 minutes each time.”
2. Be Gentle with Yourself
Your energy and health can fluctuate from day to day. Sometimes, the best step forward is giving yourself permission to rest. Show yourself the same compassion you would show to a close friend.
- Tip: If you miss a workout or skip a day of journaling, don’t view it as failure—view it as a necessary adjustment. You can pick it back up when you’re feeling better.
3. Celebrate Every Win—No Matter How Small
It can be demoralizing to see slow progress or to face setbacks. One of the best ways to stay motivated is to celebrate mini-accomplishments. Did you manage to do a 5-minute stretch when you almost didn’t get out of bed? That’s a win.
- Tip: Keep a “victory log.” Jot down small triumphs daily, even if it’s something like “Got up and moved for 5 minutes” or “Prepped a healthy snack despite feeling exhausted.”
4. Create a Supportive Environment
Accountability and understanding go a long way when living with a chronic condition. Share your goals with a loved one or friend who can cheer you on. If in-person support is tricky to find, look for online communities, forums, or social media groups focused on your chronic condition.
- Tip: Schedule regular check-ins. A quick text or call with a supportive person can encourage you to keep going.
5. Adjust When Needed
Chronic conditions aren’t one-size-fits-all, and neither are resolutions. You might set out to try something daily, only to find it flares your symptoms. It’s more than okay to scale back and find a frequency or intensity level that works for you.
- Tip: Change doesn’t mean failure. If your goal was to do a stretching routine daily but it leaves you drained, switch to three times a week or shorten the routine.
6. Track Your Progress
Consistency can be tough when you’re experiencing pain or fatigue. That’s why tracking can be so beneficial. Write down when you accomplish each mini goal, noting how you felt before and after.
- Tip: Use a simple notebook, an app, or even the notes on your phone. Tracking pain or energy levels alongside your activities helps you spot patterns and adapt accordingly.
7. Focus on the Positive
It’s easy to become discouraged if you can’t do everything on your list. Instead, focus on what you can do. A positive mindset might not cure a chronic condition, but it can make living with one more bearable.
- Tip: End each day by listing three things you’re grateful for—this can shift your perspective and help you see the bright spots in your journey.
8. Have a Plan for Setbacks
Setbacks happen, especially when managing chronic pain or illness. Rather than feeling defeated, plan ahead for those days. Give yourself an easy, go-to option for self-care—like a short relaxation exercise or a comforting playlist.
- Tip: Keep a self-care kit: it could include a favorite book, a calming playlist, a heating pad, or aromatherapy oils—anything that helps you decompress when a bad day strikes.
9. Remember Your “Why”
Why did you choose these particular resolutions? Perhaps you want to feel stronger, have more energy for loved ones, or experience less pain day-to-day. Whatever your reasons, hold onto that sense of purpose. It can help you push through tough moments.
- Tip: Write your “why” on a sticky note and place it somewhere visible (like your bathroom mirror or your phone background). Constant reminders can reignite your motivation.
10. Practice Self-Compassion Above All
Above every resolution and to-do list item, remember that you are worthy of kindness—especially from yourself. You’re living with challenges that many people can’t see or fully understand. Honor your journey, your resilience, and the strength it takes to face each day with hope.
- Tip: If you find negative self-talk creeping in—“I’m failing,” “I should be doing more”—pause and reframe. Remind yourself that your best effort is enough, no matter how it looks from the outside.
Final Thoughts
Whether you have one small goal or a handful of resolutions, it is possible to make meaningful changes this new year, even when you’re managing a chronic condition. Remember: go slow, be flexible, celebrate everything good, and never forget that your worth is not tied to how many items you check off your list.
New Year’s resolutions can be an opportunity to create a supportive framework for the year ahead—not a source of stress or guilt. Approach them with self-compassion and honesty, and you’ll find even the smallest shift in routine can make a difference in how you feel and function.
Wishing you hope, strength, and gentle progress in the year to come!
Deidre Matthews 