Why “New Year, New Me” Doesn’t Work for Chronic Illness

Every January, the world seems to shout “New Year, New Me!” but this New Year mindset often doesn’t work when you’re living with chronic illness. It’s everywhere - in adverts, social media posts and everyday conversations. But if you live with chronic illness, that mantra can feel exhausting, unrealistic or even impossible.

You can’t simply decide to “start fresh” when your body doesn’t reset with the calendar.

The truth is, chronic illness doesn’t change just because the year does. You may naturally feel reflective at this time of year and that’s completely valid. But the pressure to reinvent yourself overnight can be overwhelming, especially when you’re already managing limited energy, symptoms or uncertainty.

Why Change Feels Hard in Winter When You Have a Chronic Illness

There’s a reason so many people struggle with big changes in January. It’s dark, cold and our energy levels are often lower. Winter tends to invite rest, reflection and what some people describe as “wintering,” rather than fresh starts or major life changes.

For many people living with chronic illness, winter isn’t just uncomfortable - symptoms can intensify. Cold weather, shorter days and reduced sunlight can all contribute to increased pain, fatigue and flare-ups. In reality, this seasonal shift often begins in Autumn and by January, many people are still navigating the thick of it.

So if you’re finding it hard to feel motivated or energised right now, it isn’t a lack of willpower. It’s your body responding to the season and doing what it needs to do.

Why Spring Can Feel Gentler — But Only If and When You’re Ready

Spring is often talked about as a time of renewal and for some people, it can feel gentler. As the days slowly lengthen and the light increases, small shifts in energy may appear - though not for everyone and not in the same way.

This isn’t a promise and it’s certainly not a requirement.

Rather than seeing spring as a deadline for change, it can be helpful to view it as a time when things might feel a little more spacious or supportive, if change is something you want to explore.

Living with chronic illness rarely follows a neat timeline and progress often looks different and slower than we’re led to expect.

Winter doesn’t need to be productive to be valuable. It can simply be a time of noticing, resting and understanding what drains you and what supports you - without needing to act on any of it yet.

Think of it as planting seeds quietly beneath the surface. And blooming, when or if it happens, doesn’t have to mean doing more. It might simply mean feeling a little steadier, clearer or more at ease.

How to Gently Prepare for Change Without Overwhelm

When you live with chronic illness, making lots of changes at once can quickly become overwhelming. Focusing on one small shift at a time is often far more sustainable. It also allows you to notice what’s genuinely helping, rather than trying to track too many variables at once.

Too much change can cloud everything, making it harder to tell what’s actually making a difference.

You might gently ask yourself:

What’s one small thing I could nurture this Winter that may support me later on?

That might be:

• A small adjustment to your morning routine

• Introducing a short, intentional rest break

• Setting a boundary that protects your energy

None of these need to be perfect or permanent.

You Don’t Need to Change to Be Enough

You are already enough exactly as you are.

Living with chronic illness often involves ongoing grief - not just for what’s been lost but for versions of ourselves we’re constantly told we should be becoming.

The idea that you must constantly change or improve to be worthy or successful is deeply problematic, particularly for people living with chronic illness. A more supportive approach is to think in terms of ongoing learning and maintenance - a gentle evolution rather than a complete overhaul.

This is why my work focuses on helping people create realistic, compassionate routines that work with their energy, not against it. Sometimes, having space to pause and reflect is what allows clarity to emerge. This is where something like a Clarity Hour can be especially supportive, offering time to untangle what’s draining you and identify small, doable ways forward that feel respectful of your body.

A Gentle Invitation

If you’re tired of the “New Year, New Me” pressure, perhaps this is the year you try a gentler approach.

What might it look like to honour your body’s rhythm instead of fighting it?

You don’t need to start over.
You just need to start where you are.

Looking for gentle support?

If this article resonated, you might find a Clarity Hour helpful - a calm, one-to-one space to pause, reflect and explore what could support your energy and wellbeing.

There’s no pressure to change or set goals. You don’t need a Discovery Call - simply follow the link below to book when it feels right.

👉 Book a Clarity Hour

© Copyright Rebecca Jones 2025 All rights reserved

I'm a certified health and wellbeing coach who lives with ME/CFS and I help people with chronic illness create compassionate routines and self-care that work with their energy, not against it.

The content in my blog posts is provided for your general information purposes only, that maybe of interest to you. Please remember it has not been created with your specific circumstances in mind and therefore should not be relied on as medical advice or any other type of advice.