Balance is key to avoiding the perils of the January trap

LIFESTYLE NEWS - As South Africans settle into 2026, many of us see this as an ideal opportunity to embark on a reset, commit to fresh personal goals, or reinvent ourselves in some way.

Each January, it is estimated that at least half of adults set themselves New Year’s resolutions, and studies consistently show that exercising more and eating healthier are ranked among the top three goals worldwide.

On the surface, this makes sense. After weeks of festive indulgence, a return to structure, movement, and nourishment can feel grounding and rejuvenating.

As helpful as a renewed focus on health can be, we should be aware of the perils of what many mental health professionals refer to as ‘the January trap’, which lies in how and why we choose to pursue these goals.

Unfortunately, it’s all too common to begin the year feeling as though we are not ‘good’ enough which sets the bait for us to fall into the January trap.

Unrealistic portrayals of health and fitness on social media can contribute to self-doubt, leading many to question whether they are disciplined enough, thin enough, or strong enough to meet society’s standards.

These kinds of internal narratives may drive certain people to pursue punishing diets or fitness routines fuelled by the mistaken belief that changing their bodies will fix how they feel emotionally inside. This is how the intention — rather than the behaviour — can become the problem.

Exercise and balanced eating can absolutely support physical and emotional wellbeing by increasing energy, stabilising mood, improving sleep, and creating a sense of routine.

Yet, when the intention is rooted in shame, fear, disgust, or self-criticism, those same behaviours can become harmful, obsessive, or unsustainable.

Before trying to force a new routine, it is far more valuable to explore the emotional roots of our resistance. When we understand the ‘why’ beneath the challenges we set for ourselves, we can address what is truly blocking us — instead of feeling compelled to ‘fix’ ourselves with strict behaviours.

Dialectical Behaviour Therapy (DBT), offers a helpful framework with the concept of the Middle Path: the art of finding balance between extremes. Rather than diving headfirst into a restrictive diet or deciding to run a marathon by March, the Middle Path encourages small, manageable and meaningful steps.

Slow mastery builds confidence. Small wins build motivation. Intentional pacing sustains change for far longer than any grand January overhaul. This Middle Path offers the alternative to extreme mindsets in pursuit of our fitness goals, which are much more likely to lead to burnout within months, if not weeks. The fitness industry is aware of this, as many gyms are full in January and often half-empty by mid-year.

True behaviour change thrives on consistency, compassion and an understanding of the need for change, not on a sudden major shock to the system.

Perhaps the most insidious January trap is the cultural pressure towards orthorexia, which is an unhealthy obsession with ‘clean’, ‘pure’ or ‘perfect’ eating. While not yet a formal diagnosis, orthorexia describes a fixation on rigid food rules, moralising food choices, and using restrictive behaviours associated with wellness to achieve a sense of control or ‘virtue’.

Have you noticed how our society subtly reinforces this kind of mindset with phrases like ‘new year, new you’, diet trends that are disguised as ‘detoxes’, and influencers online who often promote distorted perceptions of wellness as key to earning self-worth.

Look deeper, and this belies a sense of anxiety, obsession, and false belief that health is achieved through discipline rather than balance.

The ideal way forward is neither indulgence nor obsession; it is balance, cultivated with sound emotional intention. A New Year’s resolution can be meaningful, but only if it comes from a place free from shame, pressure, societal expectation, or the false advertising that insists we must look a certain way, weigh less, or transform ourselves to be worthy.

Lasting change doesn’t come from a desperate January sprint. It emerges when our intentions are emotionally grounded and genuinely self-compassionate. Challenge yourself to think of truly personal self-care intentions for 2026; such as simply spending more time with yourself, or to process a fear or grief you’ve been carrying.

Consider one daily act, no matter how small, that strengthens your self-esteem. None of these intentions require money, perfection, or pressure, they only require a willingness to cultivate gentleness, consistency, and connection.

So instead of the usual resolutions, ask yourself this: What would your New Year’s intention be if you truly loved yourself? We’re not talking about the self you hope to become – the self you already are.

That answer will take you far beyond January; it can be profoundly transformative.

Marlene van den Berg, occupational therapist and therapeutic manager at Netcare Akeso Montrose Manor.