As 2025 comes to an end, it is worth taking a moment to pause and reflect—not on what you intended to do this year, but on what actually unfolded.
Consider (and maybe even write down your answers):
- Where were you at the beginning of the year, and where are you now?
- What felt easier this year than it has in the past?
- What was particularly difficult?
- What are you glad you made time for?
- What do you wish you had approached differently?
- How have your relationships—with yourself and with others—changed?
Successfully making New Year’s resolutions stick requires more than motivation. It requires introspection, the willingness to ask ourselves difficult questions and to be honest about what has and has not worked in our lives.
Reflection creates awareness, and awareness is often the starting point for meaningful change. Before setting new goals or resolutions, it is helpful to understand what truly supported you this year—and what quietly worked against you.
If your usual New Year’s resolutions sound like “eat better” or “exercise more,” the strategies below help refine those goals into realistic actions that are far more likely to lead to lasting success.
1. Turn vague goals into clear, repeatable actions
Broad goals like “get healthier” or “exercise more” are difficult for the brain to execute.
Define:
- What you will do
- When you will do it
- How often
Being as specific as possible!
Example: a 10-minute walk after dinner (before doing dishes), four days per week – Monday, Wednesday, Thursday and Sunday
Clear actions create consistency.
2. Start smaller than feels necessary
Big goals feel motivating but are hard to sustain. Small habits reduce resistance and can be maintained even on low-energy days.
If a habit feels “too easy,”, it is far more likely to stick—and grow over time.
In fact, in James Clear’s book “Atomic Habits”, he recommends scaling down any new habit to just a two minute task. So instead of reading more, it’s reading for just two minutes (to start with anyways!).
3. Attach new habits to existing routines
Habits form best when linked to something already automatic.
Examples:
- Stretch after brushing your teeth
- Take supplements with morning coffee
- Practice breathing while waiting for the kettle to boil
A reliable cue removes the need for motivation.
4. Focus on consistency, not perfection
Missing a day does not undo progress. All-or-nothing thinking leads to guilt and quitting.
Success comes from returning to the habit quickly, without judgment, rather than aiming for perfection. Explore what didn’t work for you this time, to see how you can modify things for next time to increase success.
For example, it’s Tuesday and you didn’t end up going to the gym after work. Is Tuesday too long of a day at work? Is there a better time?
5. Let identity change follow action
Lasting habits form when identity shifts—but identity changes after repeated behaviour, not before.
Each small action builds evidence:
- “I showed up.”
- “This is something I do.”
- “This is who I am.”
- “I am someone who exercises regularly”
Consistency builds confidence and reduces resistance over time.
Lasting change comes from designing habits that fit real life.
When goals are broken down into clear, repeatable actions, started small, anchored to existing routines, and practiced consistently, change becomes sustainable. Over time, these small actions reshape identity, making healthy choices feel natural rather than forced.
New Year’s resolutions fail when they rely on willpower and perfection. They succeed when they are realistic, flexible, and repeatable. New Year’s resolutions require introspection, asking ourselves often difficult questions, and being honest with ourselves.
Progress is not built in dramatic overhauls.
Change is built through decisions that you choose to make day after day, again and again.
