New Year, New You? How to create goals that stick in 2025
- laurenburke316
- Dec 28, 2024
- 3 min read
It’s that time of year - people setting (and forgetting), New Year’s resolutions. The 2024 self-analyses have been conducted and we’ve determined what went well, what not so well and what we can improve on to achieve our 2025 goals (and live our “best” lives).
Research says that about 30% of Americans make resolutions, but only 9% actually keep them for the entire year. 23% quit within the first week and 40% quit by the end of January. There is even a date called “Quitters Day.” The second Friday in January, it is the date that most throw in the (gym) towel on their new exercise resolution, money-saving habit, or other lofty goal they set for themselves for the year.
It is said that the first records of New Year’s resolutions are from the ancient Babylonians 4,000 years ago. Based on the stats above, it’s safe to say that it’s time to re-think this literally ancient practice and modernize it to meet the needs of individuals living in today’s society, with “today” problems.
We don’t need to throw the entire concept out the window though - self-reflection, self-improvement and goal-setting are universal keys to success. However, the “how” matters here. How you view yourself and your perceived “flaws” and go about getting your goals may mean the difference between falling back on old habits and level-ing up in your life.
It’s all about mindset, motivation and micro-goals.
Mindset
Rather than look at your areas for improvement as flaws, look at them as opportunities: opportunities to live longer, to feel better in your skin, to create a more pleasant lifestyle or generational wealth. Rather than dwell on the “have not,” be thankful for what you do have, which is an opportunity to create what it is that you want for your life.
Motivation
When it comes to goal-getting, there is no need to set limits on when or how often you set goals, i.e., goal-setting should not be limited to one time per year. We should constantly be reflecting on our opportunities and feel empowered to make changes in that moment, whether its New Year’s Day, Mother’s Day or simply, a Tuesday. Building in a practice of regular self-reflection is not easy, but when we start reaping the rewards, we will see that it is worth the (temporary) discomfort.
Micro-goals
When it comes to the type of goals you set, the more ambitious, the better, in my opinion. However, you cannot expect to achieve a 180 degree turn in your life in one week, one month, or even in one year. You have to break down that ambitious goal into micro-goals, and recognize that the achievement of that small goal is a step towards achieving your larger goal.
By telling yourself, “I am going to go to the gym 5 days per week” when today you only go once every other week is simply not realistic. This is like asking yourself to complete a marathon without training. You will likely fail, and be in so much pain that you will stop running altogether.
With the new year, the starting pistol blares and we start the race strong, but we are very swiftly met with headwinds and obstacles. We are thrown back in to the logistics of meetings, meal planning and managing the always-growing to-do list, which inevitably leads to us abandoning the goal altogether.
Instead, start out with a micro goal, essentially, a baby step, that is completely realistic and achievable, and points you in the right direction. Squash any reservations or excuses, then go and do it. You will feel so good after it, and you will be motivated to another step, and then another one. Soon, you will achieve your ambitious goal, and exercise will simply be a healthy habit that you have adopted into your life.
It’s also important to bear in mind here that the journey to self-improvement is not linear. Some weeks you may exercise 3 times and some weeks, not at all, and that is OK. Giving ourselves grace as we deal with the inevitable curveballs and complex emotions of life should be a goal that we all put on our 2025 list.
Before concluding, I have to mention that this applies in business as much as it does in our personal lives. In business, find the opportunities for growth and passionately pursue them every day, getting closer to your ambitious goal every day.
In summary: opportunities over flaws, micro-goals over resolutions, progress over perfection, and finally, sustained improvements over time = big results.
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