Maybe this year didn’t start the way you hoped. Mother Nature has not been kind. Perhaps you had plans, intentions, or even just a quiet wish for a fresh beginning, but life had other ideas. Without warning, the unexpected and unwanted arrived—stress, setbacks, or simply the weight of trying to get everything right. Now you’re here, with late January creeping up, it may feel like the new year is already slipping through your fingers.
Fortunately, a rough start doesn’t define the rest of the year. You don’t need January 1st (or the weeks following) to be perfect for the next eleven months to matter. You don’t even need them to be great! Even when it is painful, there’s something powerful about picking yourself up when things feel messy. It’s in these moments that intention-setting can be more powerful than at the beginning of the year—not to move you to be high-powered or overly ambitious, but as a way to steady yourself and take steps forward.
Late January gives you something early January can’t: perspective. You’ve lived the first few weeks of the year, see what’s working and what’s not. Maybe the goals you set felt out of reach, or maybe life threw you curveballs you didn’t see coming. That’s not failure—it’s reality. Reality is where intentions thrive. Instead of focusing on what went wrong, you can ask yourself, “What now? What’s still possible?” And if the year has started with looming challenges that are out of your control, I am not dismissive of that, yet I still ask the same question: “What’s still possible?”
When the year starts rough, it’s easy to fall into the trap of all-or-nothing thinking. You may tell yourself it’s too late, that you’ve already fallen behind, or that too much feels like it is going wrong. Most New Year’s resolutions are abandoned by the second Monday in January. Let late January be a reminder that there’s still so much time. The year is young, and you’re still here, ready to begin again. Starting now isn’t a consolation prize; it’s an act of resilience.
Setting intentions in late January isn’t about fixing what’s broken. It’s about recalibrating, meeting yourself where you are instead of where you thought you’d be. Maybe you need smaller steps or softer goals. Maybe you need to shift your focus entirely. That’s okay. The point is to move forward, however slowly, with kindness toward yourself.
Setting intentions at any point shouldn’t be about rigid plans or lofty promises. It’s about tuning into what truly matters to you and aligning your actions with that deeper sense of purpose. Unlike resolutions, which often focus on outcomes, intentions emphasize the process. You’re not just chasing a goal—you’re shaping who you want to be along the way.
Rough starts also have a way of shaking loose which doesn’t matter. They can strip away the illusions of control and perfection, leaving behind what’s real. Use that clarity. Let it guide your intentions—not toward pressure-filled goals, but toward the things that truly matter to you. Sometimes we all get lost in the noise of what our culture tells us that matters, so be intentional about truly examining what is important to you and what you want to cultivate in your life.
Luckily, your brain loves a fresh start. It thrives on the idea of new beginnings, clean slates, and opportunities to reimagine what’s possible. But when the year starts rough, that sense of renewal can feel elusive. Your brain can slip into survival mode, ruled by the amygdala, (your Warrior) the part that processes fear and stress. It’s not your fault—this is your brain’s way of protecting you. But it can leave you feeling stuck, overwhelmed, or ready to abandon the intentions you held so clearly just a few weeks ago.
Here’s where late January can become a gift. The science of neuroplasticity—your brain’s ability to change and adapt—tells us that starting again isn’t just possible; it’s powerful! The setbacks you’ve faced are not permanent roadblocks; they’re opportunities to rewire your brain for more resilience and growth. The first step? Shift your perspective.
When things don’t go as planned, your brain tends to focus on what’s wrong. This negativity bias is hardwired into you for survival, designed to help you spot danger. But it’s not helpful when you’re trying to reset after a challenging start. The good news is, that you can counter this with intentional reflection. Instead of dwelling on what didn’t work, ask yourself, “What did I learn?” This activates your prefrontal cortex, (your Guru) the brain’s rational and problem-solving center, and helps you shift from reactive to proactive thinking.
In late January, your brain is primed for a reset because the novelty of the new year has worn off. Early January resolutions often activate a dopamine rush—the excitement of setting big goals. But by now, that initial high has faded, leaving you with the reality of daily life. This is where sustainable intention-setting is developed most effectively. Instead of relying on fleeting motivation, you can build habits that align with how your brain actually works.
Start small. Your brain thrives on repetition, not leaps. Each small action you take—whether it’s journaling for five minutes, drinking a glass of water in the morning, or simply deciding to begin again—strengthens neural pathways associated with that behavior. These micro-actions create momentum. Over time, they snowball into bigger changes, thanks to your brain’s natural reward system.
If you’ve had a rough start, your brain might also be stuck in an all-or-nothing loop, telling you that since January isn’t going as planned, the rest of the year is doomed. This is your inner critic talking, fueled by the brain’s default mode network, which often spins negative self-talk when it is left unchecked. You can interrupt this loop by practicing self-compassion. Studies show that treating yourself with kindness activates the brain’s caregiving systems, calming your Warrior and reducing stress. Eat some comfort food, give yourself a pep talk in the mirror, and call on loved ones for support. There is a saying: “Move at the speed of grace.” Move forward as gingerly as you need to, but keep moving forward.
So, if the year has started rough for you, or at least not as you had hoped, remember that your brain is designed to adapt. It’s not about erasing the past few weeks but using them as a foundation for something better. Late January is your chance to reset, not because you failed, or don’t deserve to thrive in this new chapter, but because you’re human, and life happens. Your brain isn’t fixed; it’s flexible, capable of growth and change at any moment. You are worthy of changing in all of the positive ways that you are dreaming of.
Start where you are. Let the small steps add up. Trust in your brain’s ability to forge new pathways. The rough start doesn’t define 2025—you do. And every time you decide to begin again, you’re not just moving forward; you’re reshaping the very wiring of your mind. Late January isn’t about catching up; it’s about creating a path you actually want to walk.
So take a deep breath. Let go of the idea that you’re behind or that the year is already lost. Late January is your fresh start. Not because you’ve earned it or timed it perfectly, but because you’ve decided it’s worth trying again. You can’t rewrite the beginning, but you can shape what comes next. And when you choose to begin again, no matter how things have been, your brain builds more paths of resilience.
If you are feeling daunted, give yourself grace. Start where you are. Start now. So much of your story remains unwritten. And you know who is helping you write your story? The quantum fields! Find out how by watching my dynamic documentary at: https://www.jamesgrayrobinson.com/beyond-physical-matter/