Getting ready for a new year does not require a dramatic reset. According to leading wellness practitioners, the most effective way to step into 2026 is through intelligent recalibration: strengthening the body, clarifying the mind and regulating the nervous system that connects the two.

Here, three experts share practical, realistic strategies to support physical resilience, mental clarity and nervous system stability, without overwhelm or extremes. Think less reinvention, more alignment.

Body

Sowon Jang, Physiotherapist & Pilates Specialist

When I think about preparing the body for a new year, I always start with the basics that are often misunderstood. Most people think “core” means visible abs, but physiotherapy research shows that deep stabilising muscles such as the transverse abdominis and multifidus are the true foundation for spinal support and everyday pain reduction. These muscles support posture, balance and movement control, and they don’t require long workouts to activate. Simply placing a hand on the lower belly, inhaling, then exhaling slowly while gently drawing the abdomen inward for one to two minutes a day can make a real difference, as long as you continue breathing naturally and don’t hold the breath.

I also encourage people to move their spine every day. Sedentary habits stiffen the spine over time, which is why both physiotherapy and Pilates place such importance on segmental spinal mobility. Slowly rolling down and back up through the spine, one vertebra at a time, helps protect the joints and improve movement efficiency more effectively than static stretching alone. Strength training should support daily life, not just aesthetics. You don’t need heavy weights to get strong. Light to moderate resistance exercises, such as hip bridges, wall push-ups or reformer work, performed with good form two to three times a week, build joint stability and reduce injury risk. Breath and sleep are just as important. Slow diaphragmatic breathing, especially longer exhales, supports recovery and nervous system regulation, while even short bedtime routines of gentle stretching and breathing can improve sleep quality. Sleep is when the body repairs itself, when muscles rebuild, the brain resets and hormones rebalance.

Mind

Roh Hafez, Life Coach, The Hundred Wellness Centre Dubai

In my work as a life coach, I see the same pattern every January: people want clarity, but they approach it with too much pressure. You want to enter the new year with a fresh, relaxed mind. To do that, I encourage setting goals that are small but effective and that address the whole person. Balance is key. One way to support mental clarity is by sharpening the intellect. I often suggest choosing one subject you know little about and committing to learning it over 30 days. It could be something practical like cooking or finance, or something driven purely by curiosity.

Emotional and inner wellbeing are just as important. Opening the heart can be as simple as creating a weekly ritual of connection, reaching out to someone you value and initiating a deeper conversation than usual. For grounding, I recommend a short morning ritual: one minute of silence, one gratitude note and one clear intention. It anchors the inner world before the day begins. Recommitting to the body also supports mental focus. Choosing one physical skill to work on, whether it’s mastering a pull-up or building a consistent sleep routine, and tracking progress weekly creates momentum without overwhelm. Finally, personal growth benefits from being made tangible. Pick one trait you want to strengthen, such as courage, discipline or humour, and use daily writing to reflect on moments when you embodied it and how it worked for you.

Nervous system

Constanze Witzel, Somatic & Breathwork Practitioner, Co-Founder of Achievher

In my work with the female nervous system, I often see how overlooked regulation is when people think about a new beginning. My recommendation is simple and often overlooked: invite more ease. Not ease as indulgence, but ease as a language the nervous system understands. The female nervous system regulates best not through pressure or discipline, but through sensations that feel safe, nourishing and supportive. Small sensory choices can have a powerful cumulative effect. What touches the skin matters. Natural fabrics such as silk, cashmere and linen send subtle signals of safety to the body. The same applies to scent. Choosing natural, non-toxic fragrances that uplift without overwhelming helps avoid unnecessary stimulation or hormonal disruption.

Self-massage, particularly lymphatic massage, is one of the most underestimated tools for post-holiday recalibration. It helps bring movement back into a sluggish body, deepens body awareness and stimulates oxytocin, one of the most effective regulators of the female nervous system. When oxytocin is present, the body naturally softens. Digestion improves and emotional resilience increases. Reducing mental stimulation is equally important. Using a social media blocker can create genuine downtime. Many people believe they no longer have time to read, reflect or create, yet that time often returns once constant digital stimulation is reduced.