As January unfolds, the pressure created by New Year’s resolutions can begin to weigh more heavily, particularly when early motivation starts to fade and life resumes its usual pace.
Resolutions to drink less, feel better, work harder, or finally “get on top of things” are common, but by mid-January many people find these expectations harder to sustain – especially those navigating addiction, anxiety, depression, grief or recovery.
Australian research consistently shows that behaviour change is more sustainable when it is gradual and supported, rather than driven by short-term motivation or willpower alone (Australian Institute of Health and Welfare: https://www.aihw.gov.au/mental-health
But real, lasting change rarely comes from a single declaration made on January 1.
At Avive, we see it differently: recovery isn’t about perfect starts – it’s about consistent support.
This reflects broader Australian mental health policy, which emphasises continuity of care and long-term engagement rather than one-off interventions (Australian Government – Department of Health and Aged Care: https://www.health.gov.au/topics/mental-health
The new year often brings hope, but it can also bring unrealistic expectations. There’s an unspoken belief that the date itself should be motivating; that something about January makes change easier or more sustainable.
For people with lived experience of addiction or mental health challenges, this pressure can feel destabilising.
Australian organisations note that shame, self-criticism and perceived “failure” can worsen distress and delay help-seeking (Beyond Blue: https://www.beyondblue.org.au/mental-health).
“New Year’s resolutions can unintentionally set people up to feel like they’ve failed before they’ve even begun,” says Dr Nic Giummarra, general practitioner and psychiatry liaison at Avive Clinic Mornington Peninsula.
“Recovery doesn’t happen because the calendar changes. It happens when someone feels supported enough to take consistent steps over time.”
Consistency doesn’t mean doing everything right. It means showing up again and again, even when motivation dips, life feels messy, or progress is slow.
Our general manager of lived experience, John Knights, understands this deeply.
“I’ve learned that I can’t think my way to good action; I have to act my way to good thinking,” John says.
“For me, recovery has never been about a single decision or a big promise. It’s been about practising the same supportive actions repeatedly until they become normal.”
John has been sober for 18 years, but his recovery journey hasn’t followed a neat timeline. He’s sought additional support during difficult periods, including over Christmas and New Year’s – not because he’d failed, but because he recognised risk early and acted to protect his wellbeing.
Early help-seeking and relapse-prevention planning are recognised in Australian alcohol and other drug frameworks as protective factors (National Alcohol and Other Drug Knowledgebase – Australian Institute of Health and Welfare: https://nadk.flinders.edu.au
“It’s consistency that helps keep me well – going to support groups, checking in with clinicians, making the call before things escalate,” he says.
You can choose support at any time.
“What matters is intention, not timing,” says Dr Nic.
“Whether it’s January, June or today, the most important step is reaching out.”
From a clinical perspective, Dr Nic says that consistent engagement with care, rather than sudden, high-pressure change, may support more sustainable progress over time.
Australian stepped-care and recovery-oriented models emphasise routines, social connection and skills development over episodic crisis care (Australian Government – National Mental Health Policy: https://www.health.gov.au/resources/publications/national-mental-health-policy).
“We often encourage people to focus on building routines, support networks and coping strategies,” he says.
“Small, repeated actions can be protective – especially when they’re backed by the right supports.”
Rather than approaching recovery like a business plan or a list of goals, John encourages people to think in terms of practice.
“For me, consistency looks like attending support groups even when I’m travelling well,” he says.
“It looks like making phone calls, seeing clinicians, staying connected. That way, when life gets harder, I already have the habit of leaning into support. It becomes automated – like muscle memory.”
This approach can reduce the risk of reaching crisis before help is sought.
Preventative and early-intervention approaches are a key focus of Australia’s mental health reform agenda (Productivity Commission – Mental Health Inquiry: https://www.pc.gov.au/inquiries/completed/mental-health
“Preventative action is powerful,” says John.
“It’s about building a toolkit for emotional regulation and distress tolerance. It’s not what happens to me, it’s how I respond.”
As the new year unfolds, Avive encourages a gentler approach to change – one rooted in compassion, realism and consistency.
You don’t need to transform your life overnight; you don’t need a perfect start; and you don’t need to wait for the “right” date.
“The most important decision isn’t the one you made on January 1,” says Dr Nic.
“It’s the one you keep making – to show up, to stay connected and to accept support.”
Because real recovery doesn’t come from resolutions. It comes from consistent care, repeated courage and the understanding that it’s okay to begin – sometimes again – whenever you’re ready.
So when you are ready, reach out. Support is available – and the right next step can start with a conversation.
Contact our clinical intake and assessment team:
Email [email protected]
Phone 1800 284 830
Please note: This article provides general information only and is not a substitute for individual medical advice. If you need urgent help, call 000 (Australia) or contact your local emergency department.
Join our Avive Health community to get the latest news, straight to your inbox.