New Year, New Focus—Not New Pressure - Group Talk - Week Commencing 5th January 2026.

This year is not about fixing yourself—it’s about supporting yourself.

“At this time of year, we’re often told to start again, try harder, be better. But lasting weight loss and well-being don’t come from pressure—they come from mindset. Today we’re going to do three things: reflect without judgement, reframe without blame, and refocus without overwhelm.”

Remember:

• No one failed last year

• Progress isn’t linear

• Mindset drives behaviour more than motivation

  
  

REFLECT: Look Back Without Judgement

Reflection is information, not a verdict.

Question yourself:

• One thing that went well last year (even small)

• One thing that was hard

  
  

“If your inner voice sounds harsh when you look back, that’s not honesty—that’s habit.”

Remember:

• Busy lives

• Emotional eating

• Breaks, slips, restarts

  
  

REFRAME: Change the Meaning

The story we tell ourselves determines what we do next.

• “I have no willpower.” → “I’ve been relying on willpower instead of support.”

• “I always fall off track.” → “I stop when things get hard—and that’s where I can learn.”

  
  

“Reframing isn’t pretending everything was perfect. It’s choosing a story that helps you move forward instead of keeping you stuck.”

The Mindset Shift (grab a pen and paper)

Write down:

“One unhelpful thought I’ve had about my weight or health”

Examples:

• “I’ve ruined it again.”

• “I’m too old to change.”

• “If I can’t do it perfectly, why bother?”

Reframe:

“What would I say to a friend who said this to me?”

Rewrite the thought in a kinder, more useful way.

Refocus: Underneath write:

“This year, instead of focusing on weight, I want to focus on ______.”

Prompts:

• Consistency

• Energy

• Strength

• Feeling calmer around food

• Self-trust

• One habit at a time

  
  

REFOCUS: Set the Direction

Focus creates progress—not pressure.

• You don’t need more rules

• You need a clear, kind focus

  
  

“If all you do this year is practise coming back instead of giving up, that is success.”

Keep your reframed thought and chosen focus as an anchor for the next few weeks

“You don’t need a new body to deserve care. You don’t need a perfect plan to start. You just need a mindset that works with you, not against you.”

“Progress over perfection.”

Resource: https://chatgpt.com/