The January Crash Cycle (how to set goals that don’t backfire)
January has a special kind of energy.
It’s loud. It’s motivating. It’s full of “fresh start” promises… and invisible pressure.
If you live in a body with chronic pain, POTS/dysautonomia, hypermobility, pelvic symptoms, fatigue, or a nervous system that’s been running on high alert for a long time, January can also bring something else:
The crash cycle.
You know the one.
You feel hopeful so you do all the things then your symptoms spike and you feel defeated so you stop and you start over again next January.
If this sounds familiar, your body isn’t failing.
It’s asking for a different strategy.
What the January crash cycle looks like
The crash cycle isn’t always dramatic. Oftentimes it’s subtle crashes.
Those can look like:
jumping back into workouts at the intensity you used to do
cleaning/decluttering for hours because “this is the year”
cutting meals, skipping snacks, or unintentionally under-eating
pushing through dizziness, pain, heaviness, or exhaustion because “I need to build discipline”
scheduling everything at once: appointments, classes, routines, meal prep, meditation, journaling… all in week one
But what usually happens next is:
you wake up more sore than expected
your dizziness is worse
your pelvic symptoms flare
your sleep gets weird
your fatigue becomes heavy
your motivation plummets
The tricky part? When symptoms rise, many people assume the answer is more willpower.
But with chronic conditions, dysautonomia, and persistent pain patterns, the issue is often not motivation.
It’s capacity.
And capacity changes.
Why rigid goals backfire for sensitive nervous systems
A sensitive nervous system isn’t weak. It’s responsive.
It notices:
stress
sleep changes
temperature shifts
hormones
under-fueling
dehydration
pacing errors
“too much, too fast”
Rigid goals (the “I will do this every day no matter what” kind) ignore that reality. They assume your body will behave like a machine.
But many bodies don’t work that way, especially if you’re managing symptoms that fluctuate.
When the goal can’t flex, one hard day can make you feel like you’re “way off track.”
And feeling off track often leads to one of two extremes:
push harder (and flare)
quit completely (and feel guilty)
Neither one builds stability.
The goal isn’t to push through it’s actually to build trust
If you want to break the crash cycle, the first step is a mindset shift:
Your goal is not to force consistency.
Your goal is to build reliability.
Reliability means you have a plan you can return to, again and again, without it costing you your health.
That’s where flexible goals come in.
The Flex Goal Method: Pick one health goal for January. Yes, just one.
Examples:
improve strength
reduce pain flare frequency
support energy
improve bowel/bladder routines
build exercise tolerance
reduce dizziness episodes
move consistently without crashing
Now give that goal three versions:
1) Baseline
This is the smallest version you can do even when symptoms are loud.
Think: “If I do this, I am still keeping the relationship with my goal.”
Examples:
3–5 minutes of gentle mobility
a short walk to the mailbox + back
one strength move (ex: sit-to-stand x 5)
drink water before coffee
eat a protein-forward snack
2) Middle
This is the version you can do on a normal day, without needing hype.
Examples:
10–15 minutes of movement
a short strength routine 2–3x/week
a grocery list + one easy meal plan
compression for errands + hydration plan
3) Bonus
This is your upgrade for days when you have actual bandwidth.
Examples:
longer walk
a full strength session
meal prep
a class or workout you enjoy
Here’s the key: all three “count.”
Because progress isn’t built on your best days. It’s built on your ability to meet manageable goals even on your hard days.
How flexible goals break the crash cycle
Flexible goals help because they:
remove the shame spiral when symptoms flare
keep you connected to your plan even on hard days
build capacity gradually instead of forcing it
teach your nervous system that change can be safe
And for a sensitive nervous system, safety matters.
When the body feels unsafe (overwhelmed, pushed, under-fueled, overstimulated), it tends to respond with symptoms.
When the body feels supported, it often becomes more adaptable.
A quick weekly check-in (2 questions)
Once a week (not every day), check in with yourself:
What supported me this week?
What cost me more than I expected?
Then adjust.
That’s not quitting.
That’s adapting.
If you want a simple January “starter goal,” try this:
Choose one anchor habit:
hydration (especially if you forget in cooler months)
a protein-forward breakfast or snack
5 minutes of mobility
2 short walks a day
“exhale on effort” during daily tasks
a consistent bedtime wind-down cue
Anchors are powerful because they create momentum without overwhelm.
You don’t need a harder plan. You need a smarter one.
If you’ve felt stuck in the January crash cycle, I want you to hear this clearly:
You’re not lazy.
You’re not broken.
You’re not behind.
You’re learning how to work with your body instead of against it.
That is a skill that will support you far beyond January.
Want help building a plan that fits your body?
At Intuitive Therapies & Pelvic Health, we help people with complex bodies build realistic, nervous-system-aware plans for strength, pain, pelvic health concerns, (including POTS and hypermobility).
If you want support creating a goal that’s sustainable, and doesn’t trigger the crash cycle, reach out today to schedule.
Disclaimer: This blog is for educational purposes and is not medical advice. Always consult your healthcare provider for individualized guidance.