Perhaps now is a better time than the beginning of the month. A time when there is no need to prove anything, but it is possible to choose one small, meaningful thing that has the chance to become part of everyday life.
Why big resolutions often don't last
At the beginning of the year, we often set goals that sound wonderful, but are based more on an ideal version of our days than on reality. We imagine that we'll have more energy, time, and discipline than we normally do.
But most of us don't need a radical change. We need something that fits into reality. Something that can be done even on days when we are tired, overwhelmed, or in a bad mood.
Learning something new then doesn't feel like another obligation, but rather an investment in ourselves. In the feeling that we are moving forward, regardless of the speed.
- Did you know that... small, regular steps have a greater impact in the long term than short, intense bursts? The brain adapts better to activities that are predictable and undemanding than to major changes that require strong willpower.
Choose one thing, not ten
Instead of listing ten areas you want to improve, try choosing just one this year.
- One skill.
- One topic.
- One area you will return to.
It could be language, movement, creativity, or mental work. It doesn't matter what you choose. What matters is that your choice makes sense to you now and in the coming months.
If you are attracted to languages, a good place to start is the Spěváček language school or flexible online lessons through Online jazyky, where you can set your own pace.
If you feel the need to create, courses at ArtMomentu show that working with clay, paints, or drawing can be primarily about enjoying the process.
Do you want to exercise at home without pressure? Online programs such as Cvičky onlajn, OnlineFitness or the Fitify app allow you to start small and gradually add more.
If you are attracted to peace and working with your mind, meditation through the Calmio.cz app or courses at the Mindfulness akademie can be a gentle way to get back to yourself.
Learning as a form of wellbeing
Learning something new has a direct impact on mental wellbeing. When we learn, our brain creates new connections. Our sense of competence increases, our self-confidence grows, and at the same time, our perception of stress decreases. Learning brings us back to the present – we focus on small steps, not on the whole hill ahead of us.
It's not about being the best, but about gradually developing our own skills.
- Did you know that... just 15–20 minutes of focused activity per day can improve your ability to concentrate and your subjective sense of satisfaction in the long term?
Start with small steps
One of the most effective strategies is to set a starting point so small that it is almost impossible to avoid.
- Five minutes a day.
- One exercise.
- One lesson.
- One page.
Once the activity becomes second nature, you can add more. However, the key is regularity, not volume.
It also helps to prepare your environment—lay out your mat in the evening, open the app, and place your notebook on the table. The fewer obstacles there are, the less resistance you will encounter.
Have a version for worse days
Not every day has the ideal constellation—and that's okay. Try to decide in advance what your minimum version will look like.
- Instead of 30 minutes of exercise – 5 minutes of stretching.
- Instead of an entire language lesson – three new words.
- Instead of long meditation – three conscious breaths.
That counts too. Maybe even more than occasional heroic performances.
Don't just rely on motivation
Motivation fluctuates. The system is what keeps you going.
Try combining a new activity with something you already do. Five minutes of language learning after your morning coffee. A short workout after you get home from work. A few minutes of writing before bed. That's exactly how habits are formed.
Tracking your progress also helps—simply checking off your calendar, making a note on your phone, or writing a short note about how it affected your mood.
Support from those around us is more important than we think
Sharing that you are trying to do something may sound trivial. But the truth is that it increases the chance that you will stick with it.
Maybe you'll find a partner. Maybe a badge for your performance on Strava. Maybe just someone you can say to from time to time, "I did my five minutes today."
We don't have to change our whole lives. One small thing that we can keep coming back to is enough.
Not to become a better version of ourselves, but to treat ourselves a little more kindly.
Isn't that the most sustainable strategy for 2026, after all?
