At the start of every year, it's easy to feel overwhelmed by all the wellness goals we could set. We want to detox, eat plant-based, work out 4-5 times a week, meditate daily, establish a morning and nighttime routine, read more books, and travel more. But all of these goals at once can quickly become too much, and before we know it, we’re back at square one by February or March.

Focusing on multiple wellness goals at the same time can prevent us from making intentional, lasting progress. So this year, I recommend starting with just 1-2 very specific wellness goals for the next 12 weeks. Keep it simple and focused. Instead of committing to a strict diet overhaul, try something achievable like: “I’m going to add 1-2 vegetables to every meal.” Or, instead of going on a fast, try starting your day with ginger detox shots or lemon water. It doesn’t have to be all-or-nothing. Instead of going from 0 to 100, find your 50. The goal is to find your balance.

I recently read The 12-Week Year by Brian P. Moran, and it completely shifted my perspective on setting goals. By shortening your focus period to just 12 weeks, your brain becomes more engaged and motivated because the goals feel more immediate and achievable. You can track progress more effectively, and your focus sharpens. The 12-week timeframe forces you to act quickly and creatively — no more procrastination.

This inspired me to create the 75 SOFT + 75 HARD holistic challenge, a 12-week journey of focused discipline and intentional action. You’ll be tracking daily wellness habits, aligning your time, diet, body, and life to your goals. Let’s get clear no our wellness intentions for 2025

12-Week Year Wellness Plan

Week 1-4: Focus on a colorful diet.
Start by adding more fruits, vegetables, fiber, and fermented foods to your meals. The key here is to make small, sustainable changes:

Start the day with 1-2 fruits.
Add 1-2 vegetables to each meal.
Swap sugary snacks for fruits or naturally sweet vegetables like sweet potatoes or beets.
Focus on home-cooked meals instead of eating out.

Holistic Tip: To set yourself up for success, practice "meal thinking" each morning. Take 5-10 minutes to mentally plan your meals for the day. Look in your fridge, check what’s fresh, and decide what you’ll make. Having a plan makes your meals easier and more intentional.

Week 4-8: Daily mindful movement.
Find a form of movement you genuinely enjoy. The goal here is to make exercise feel less like a chore and more like something fun to look forward to. Think back to your childhood: What was your favorite way to move? For me, it was double dutch, rollerblading, and dancing. Now, I enjoy jumping rope, rollerblading on Sundays, and attending weekly dance classes.

Action Step: Dedicate at least 30 minutes a day to moving your body in a way that feels good. Whether it’s yoga, swimming, hiking, or dancing – find your joy in movement.

Week 9-12: Focus on mental + mental health.
By this point, you’ll have established some solid habits for your body and diet, so now we turn inward. This phase is about nourishing your mind and emotions:

Practice journaling and meditation daily.
Try EFT tapping or mirror work.
Focus on going to bed earlier and waking up with intention.
Read books that inspire you and spark personal growth.

Holistic Tip: I recommend saving this phase for later because it’s easy to get stuck in our heads if we jump into mental and emotional health work too soon. Starting with diet and movement helps you build momentum, so by the time you focus on emotional well-being, you’re already in a good rhythm.

Weekly Recap: Start to take Inventory on what did and didn’t work.

Every Saturday morning, carve out 60-90 minutes to reflect on your progress. Write down what’s working, what’s not, and any obstacles you've encountered. This check-in helps you track your consistency, adjust where necessary, and prepare for the upcoming week.

Taking this time for self-reflection will make your Sunday feel more intentional and set the tone for the new week.

What was the easiest to keep up with? What habits need to change? How can I be more prepared for certain wellness habits to actually stick?

Accountability Partner: Teamwork making the dream work is real.
Find a friend or family member to join you on this 12-week journey! Having an accountability partner significantly boosts your chances of success. Set weekly check-ins where you discuss your wellness goals, share progress, and offer support.

Holistic Tip: Talking about your goals helps solidify your commitment and make solutions easier. When you share with someone else, your brain forms new pathways for success.

Celebrate your wins.
Create a reward system to celebrate your consistency each week. Honor the one thing you stayed consistent with, and reward yourself with something that aligns with your wellness goals. For example:

Treat yourself to a relaxing 30-minute self-care session (a self massage or hot bath).
Buy a new wellness book or try a new recipe.
Indulge in a fancy smoothie or new workout gear.

But remember, celebrating doesn’t mean reverting to old habits that don’t serve your wellness. If you’ve been eating healthy all week, don’t reward yourself with junk food, pizza, or drinking all weekend. Instead, I want to encourage us to always choose rewards that fuel your wellness journey.

Commit to consistency with ease.
I’m hosting a virtual wellness workshop: 75 days of Intention on Sunday, January 5th at 12:00pm EST, where we’ll create personalized wellness action plans tailored to your mind, body, and soul. Spots are limited, so be sure to reserve your seat today!

I’ve also just dropped a new YouTube video all about the 75 SOFT challenge and how you can approach your wellness goals with ease, balance, and intention. Check it out for more guidance!

Cheers to ending the year with more intention, more balance, and more consistency.. With ease.

12 week year but make it wellness