January has a way of filling up fast.
Invitations.
Ideas.
Requests.
Opportunities that sound exciting… or important… or like something you should say yes to.
Before the year has even found its rhythm, your calendar starts to crowd.
Your energy starts to get allocated. And decisions get made almost by default.
Capable leaders (especially women) are often assumed to be endlessly available.
But here’s a truth worth slowing down for at the start of this year:
Just because you can say yes…doesn’t mean you should.
Why January Is the Most Dangerous Time to Overcommit
January feels like a clean slate, which makes it tempting to say yes quickly.
But research shows that decision fatigue is highest when we’re making lots of future-oriented commitments at once — especially at the beginning of a new cycle.
James Clear puts it simply and powerfully:
A “no” is a decision.
A “yes” is an obligation.
And that distinction matters more than we realize. The research supports this:
- Studies in behavioral psychology show people are more likely to overcommit at the beginning of a new season because optimism temporarily overrides capacity.
- The American Psychological Association links chronic overcommitment to higher stress, reduced focus, and lower satisfaction — even when commitments are “good things”.
- Research from Harvard shows high performers burn out not from workload alone, but from misaligned obligations.
Every yes you give today is something your future self has to carry.
The Hidden Cost of a Too-Fast Yes
A yes isn’t just agreement.
It’s a promise of your:
- Time
- Energy
- Attention
- Emotional bandwidth
When you say yes too quickly, you’re often making commitments for a future version of yourself — without checking whether that version of you actually has the capacity.
And for high-achievers, the cost isn’t just exhaustion.
It’s dilution.
Diluted focus.
Diluted presence.
Diluted impact.
Not because you chose the wrong things — but because you chose too many almost right things.
A Reframe for This Season
Instead of asking, “Is this a good opportunity?”
Try asking:
- What obligation am I creating if I say yes?
- What would I have to say no to in order to honor this fully?
- Does this support the season I’m in — or compete with it?
A thoughtful no isn’t a rejection. It’s a decision made with clarity.
And clarity is one of the most powerful leadership skills you can practice.
A Personal Story
I want to share something real from behind the scenes. Last December I had planned to host a Year-End Review Workshop and, on paper, it made sense.
I was already having deep conversations with women who were exhausted, reflective, and craving clarity as the year closed. A year-end review felt like the natural next step—an intentional pause to reflect, recalibrate, and move forward with purpose.
I had the framework, the content, and the experience. It aligned with the work I was already doing and the conversations already happening.
From a strategic perspective, it checked all the boxes.
From an impact perspective, it felt helpful.
From the outside, it looked like the right thing to do.
But in reality, I overcommitted.
I spent weeks stressing about when I would find the time to record it, then I got sick and lost my voice. I pushed the launch date, hoping I’d bounce back quickly—but my body had other plans. When my voice still didn’t return and the pressure kept building, I finally had to admit the truth: this wasn’t aligned anymore.
I talk often about alignment and integrity, and I regularly coach my clients on listening to their bodies, honoring their energy, and making decisions from truth instead of pressure. In that moment, I had to model that for myself.
Forcing this workshop forward would have created more stress than value—and that’s not the energy I want to bring into any space I lead.
At first, letting it go felt like a failure. But it wasn’t. It was an act of self-respect and honesty. I chose alignment over force. And you’re allowed to do the same.
Releasing a plan isn’t quitting—it’s choosing integrity, honoring your season, and trusting that what’s truly meant to happen doesn’t require you to push past yourself to make it real.
Action Step: 4 Grounded Shifts Before You Commit
1. Pause before every yes.
You don’t owe immediate answers.
A simple “Let me think about that” protects alignment.
2. Decide based on energy, not ego.
If something looks good but feels heavy, pay attention.
If you notice tension, resistance, or a quiet sense that something no longer fits, that’s valuable information. Don’t push past it.
Instead, pause and ask: What is this asking me to change, simplify or release?
3. Choose obligations intentionally.
Say yes only to what you’re willing to carry with integrity.
4. Remember, it’s always okay to change your mind.
Even after you’ve committed. Not as a way to avoid responsibility—but as a way to stay aligned.
Listening to your body and recalibrating doesn’t mean you’re unreliable. It means you’re responsive, self-aware, and willing to realign to what’s supportive and sustainable.
How I Can Help
If you’re ready to stop defaulting to yes and start choosing with intention, here are three ways we can go deeper:
- Purchase my International Bestselling Book that goes through the framework that has helped 1,000+ coaching and executive clients. You can find more information HERE.
- Join the Powerhouse Women Network! Find more information HERE.
- Build a custom strategy to reach your goals without burning out or compromising your purpose. Find out more information on this FREE complimentary call.
Your turn to reflect a step further:
Take a few quiet minutes and answer these honestly:
- Where am I saying yes out of habit, expectation, or momentum rather than intention?
- Which current obligations feel aligned—and which feel heavier than they should?
- What kind of space, margin, or energy do I want to protect in this season?
Notice what comes up. Clarity often follows the questions we’re willing to ask.
You don’t need to commit to more this year.
You need to commit more intentionally
– Christi Cossette
