Setting and Sticking to Your New Year’s Resolutions!

We're almost half way through January and if you're anything like us now's the time for some motivation and inspiration! Discover our expert and science backed tips below to help you set and stick to your New Year resolutions in 2025!

1. Focus: Define Your Year with a Theme

Rather than setting a long list of resolutions, consider anchoring your year with a single guiding word or theme. This approach provides clarity and a sense of purpose. For 2025, your theme could be something like "Fewer Moves, Bolder Strokes" (inspired by James Clear), emphasizing deliberate, impactful actions over busywork.

To find your theme, reflect on your core values. Start by listing your top 10 values—these might include family, health, creativity, or growth. Narrow the list to five, then to three. Ask yourself how these values currently show up in your life and whether they align with the life you want to live. Your theme should resonate deeply with these core principles.

2. Visualize: See Your Future Self

Once you’ve identified your values and theme, take a moment to visualize how you’d like these to manifest in your daily life. What does it look like to embody your chosen theme?

For example, if your theme is "Health and Vitality," imagine yourself preparing nourishing meals, enjoying energetic workouts, or taking calming evening walks. Visualization isn’t just a creative exercise—it’s a powerful tool for identifying actionable steps and habits that will help you bring your vision to life

3. Make Changes: Create a Path of Least Resistance

To turn resolutions into reality, you need to set yourself up for success. The easier you make it to stick to your goals, the more likely you are to achieve them.

If your goal is to improve your fitness, start by eliminating barriers:

Set out your gym clothes the night before.
Schedule your workouts at a time when you’re least likely to skip them.
Join a gym or find a class that excites you.

By reducing friction, you create an environment where good habits feel natural and achievable.

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4. Build the Habits: Start Small, Stay Consistent

Big resolutions can feel overwhelming, but breaking them into small, manageable habits makes them sustainable. Focus on consistency over perfection.

For instance, if your goal is to read more, start with just 10 minutes a day. If you want to save money, automate a small portion of your income into a savings account each month. Small actions compound over time, creating significant results.

A helpful framework is the "habit loop":

Cue: Identify a trigger for your habit (e.g., brushing your teeth reminds you to floss).
Routine: Perform the habit itself.
Reward: Celebrate your accomplishment, even if it’s as simple as mentally acknowledging your effort or checking it off a to do list/ habit tracker in a journal.

5. Reflection and Review: Stay Aligned

Even the best resolutions need regular check-ins to ensure they’re still serving you. Take time every month—or even weekly—to reflect on your progress:

Are your habits helping you live in alignment with your values?
Does your daily life reflect your vision?
Do your goals still feel meaningful, or do they need adjusting?

Sometimes, being too rigid with goals can lead to burnout or a life that doesn’t feel authentic to you. Embrace flexibility and allow yourself to tweak your resolutions as your priorities evolve.

Final thoughts

New Year’s resolutions don’t have to be overwhelming or fleeting. By grounding them in your values, visualizing your ideal life, and building habits that fit seamlessly into your routine, you can create meaningful change. Remember, this isn’t about perfection—it’s about progress.

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