3-Step Mid-Year Health Reset

Almost all major sports—football, basketball, rugby, hockey—have a break right about the halfway point through the game, known as halftime.

This time is designed for 2 key things:

• Physical recovery - The players take a moment to rehydrate, refuel and rest so they can get back in the game with renewed energy and focus.

• Strategic recalibration - The coaches review what’s working, what’s not, and what adjustments need to happen to win the second half. They highlight mistakes noticed during the first half and address any weaknesses.

Halftime provides an opportunity for momentum to shift. The losing team can turn things around and the winning team can refocus to finish the game strong.

Your mid-year health reset is the same.

This is your chance to pause and take stock: What’s been working so far? What has fallen through the cracks? What can you do differently moving forward?

It’s your chance to make smart changes to win your second half.

Here’s a simple 3-step process you can follow for your mid-year reset:

Step 1: Reflect

Taking some time to reflect on how the first half of your year has been is (arguably) the most important step during a mid-year reset.

It helps you zoom out and ask: What’s really been going on with my health journey these past six months?

Here are some questions to help guide your reflection:

• What health or fitness goals did I set at the start of the year? Are they still meaningful to me?

• Have I made any progress towards these goals (even small wins)?

• What habits have stuck? Which ones fizzled out, and why?

• What obstacles came up, and how did I handle them?

This is the time to review your workout logs or habit trackers.

Look for trends: did you tend to fall off your routine when work got busy or when you traveled? Are there habits that felt too difficult to sustain? Was it easier to exercise in the mornings or evenings?

The goal here isn’t to judge; it’s to observe. To gather concrete data to work with in order to make informed decisions moving forward.

By the end of this step, you’ll have a clearer view of what’s been working, what hasn’t, and what needs adjusting.

Step 2: Re-strategize

This step is all about doubling down on what’s working and letting go of what’s not.

The goal is to build a health routine that feels realistic, energizing, and sustainable for where you are right now—not where you thought you’d be back in January.

Let’s say you had planned to exercise 5 days a week, but you found it impossible to keep up with that and your work schedule. Maybe reducing it to 3 intentional workouts a week instead is more sustainable.

If your workouts have started to feel boring and monotonous, it might be time to try something new—join a new gym, enroll to a dance class, go for nature walks with friends, set an exciting challenge, etc.

In this step, decide whether the goals you set at the start of the year need to be adjusted or abandoned altogether.

Step 3: Refocus

Now that you’ve reflected and re-strategized, it’s time to create a new plan of action for your second half.

Take a look at the goals you’ve chosen to keep or adjust in step 2 and ask yourself:

• What habits will move me closer to these goals?

• What small daily or weekly actions will build momentum over time?

Maybe it’s meal prepping over the weekends. Maybe it’s starting your mornings with a glass of water. Maybe it’s hitting 6000 steps a day.

Your new plan doesn’t have to be perfect. It just needs to be doable.

So, pick 1-2 focus areas and commit to working on them consistently for the rest of the year.

Finish Strong…

In sports, the scoreboard at halftime doesn’t always define the outcome. Some of the greatest comebacks in history happened in the second half.

So maybe your first half of 2025 was messy, inconsistent, or filled with false starts.

That’s okay.

Health isn’t about being flawless. It's about being flexible. It's about choosing, again and again, to keep showing up and getting back on track.

One skipped workout doesn’t erase your progress. Neither does a month off.

What matters is what you choose to do next.

This is your halftime. Pause. Adjust your game plan. And go crush the second half of your year. 💪🏽

Thanks for reading! I hope you found something valuable :)

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