Every January, I sit down with physician coaches and ask them how they’re thinking about the year ahead. It’s one of my favorite traditions—and there’s always something that shifts my perspective.
Now look, I know we’re into February. January might feel like ancient history at this point. And if your resolutions have already gone out the window? You’re not alone. That’s actually totally normal.
But here’s the thing—this conversation isn’t really about January. It’s about how we approach change, period. And whether you’re starting fresh or feeling like you’ve already failed, there’s something here for you.
This year’s third conversation was with Dr. Sonia Wright (pediatric radiologist and midlife sex coach), Dr. Sarah Smith (family physician and charting coach), and Dr. Lea Grace Famularcano (family medicine and obesity medicine physician). We talked about why the way most of us approach goals just doesn’t work.
The Problem With Pushing Harder
Sonia said something that really landed.
In training, we learned to push. Long hours. Ignoring what we needed. We stopped listening to ourselves. And we just kept doing it—even as attendings.
So when New Year’s comes around, we bring that same energy. Goals upon goals. Sub-goals. Hammering things out.
But here’s what Sonia’s learned: “Coming from a place of self-compassion, what is it that you would like to focus on? And you don’t have to get everything perfect.”
You’d like to exercise 365 days a year. But the odds are you’re not going to. And that’s okay.
What if we approached it with a little more kindness? A little more fun? Focussed on experiencing more enjoyment in movement during the year?
Small Pivots Beat Big Overhauls
Leah’s approach is what she calls “small pivots.” Tiny changes done consistently over time.
Here’s the truth: Those small actions done consistently over a year make a way bigger impact than giant actions for three weeks that fizzle out.
We’ve all done the all-or-nothing thing. Go hard for a few weeks, burn out, feel like crap about it. Repeat next January.
But nobody needs to have it all together to make progress. None of us do. We just need to keep taking those small steps.
Small pivots actually work. Giant overhauls? Not usually.
Experience Over Achievement
Here’s what I’ve noticed in my own life. My approach to the new year has changed as I’ve gotten older.
It used to be all about achievement. What do I want to accomplish? What goals do I want to hit?
Now it’s more about experience. What do I want more of? What area do I want to enhance?
I’m tired of just trying to achieve all the time. I’ve hit an age where I’m like—yeah, I’ve done that. It’s exhausting (one of the beauties of hitting middle age 😀)
Now I want more of the fun stuff. I want more joy. I want to feel more relaxed and free in my weeks.
How about you? What do you want more of?
Create a Picture, Not Just a To-Do List
Sarah shared something she does every December with her business partner. They write the story of what life looks like in 12 months.
Not achievement targets. An actual picture of what life looks like.
This creates a different set of priorities. Instead of a to-do list full of busy work, you’re working toward something you actually want.
Her focus this year? Maximizing benefit with minimal time.
Heavy lifting twice a week at the gym—good for menopause. Twenty-eight minutes on the rowing machine twice a week. Paddleboarding with her partner. Pickleball for community and fun.
“How do I increase the level of fun activities that happen in our week?” That’s her question.
What would change if that was your question too?
Protecting Your Personal Time
Sarah brought up something else worth hearing.
When you take on a new role—a learner, a leadership position, a committee—what usually happens? You shove it on top of everything else. Your personal time takes the hit.
But Sarah does something different. She asks: What does this role actually require? When will I do it?
And then she adjusts. She blocks time for her clinical inbox and catch-up during the workday. She refuses to bring that clinical work home.
Because if you don’t do it at work, it compounds. Then you can’t go to pickleball. Can’t have your weekend. You’re doing catch-up instead of living.
Your clinic work doesn’t have to follow you home.
The Community Piece
Sonia reminded us how important connection is. Community. Connecting with people who have shared experiences. Especially during more challenging times like a lot of people are experiencing right now.
And laughter. Laughter is still healing.
“People that have been through a lot also have a very interesting sense of humor,” she said.
We need each other. Just knowing someone sees you and hears you—that makes a difference.
It’s Not Too Late
Look, if your January didn’t go as planned—join the club. Seriously.
February is as good a time as any to try something different. Maybe not a complete overhaul. Maybe just a small pivot. Maybe something focussed on bringing more joy or fun into your life.
What if instead of pushing harder, you led with self-compassion?
What if instead of giant goals, you focused on small consistent changes?
What if instead of achievement targets, you asked what experience you wanted more of?
You don’t need to have it all together. None of us do. You just need to keep going.
Listen to this week’s episode of the Thriving As A Physician Podcast below for the full conversation. This is Part 3 of our annual Thriving in 2026 interview series.
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