Author: Megan Jones (Adv.Dip.NutMed, BHsc.NutMed)
While many people see the start of the new year as the perfect time to set resolutions, the truth is, it’s never too late to start working toward our goals. We don’t need to wait for the “perfect moment” to create positive change. Whether it’s the start of the year or any time after, we can begin working toward our dreams right now. So, if you’ve already set your intentions for 2025, but find yourself struggling to stay on track, don’t worry. In fact, research shows that only about 8% of people succeed in achieving their New Year’s resolutions.
So, why do so many of us fail, and how can we break the cycle? Read on as we uncover simple ways to set yourself up for success, with actionable tips to help make those resolutions stick.
1: Changing too much at once
It’s easy to get excited about making big changes, but trying to overhaul our entire life all at once can feel overwhelming. We might find ourselves committing to eating perfectly, working out every day, waking up at 5 AM, and tackling a never-ending to-do list. It’s no surprise that many of us abandon these resolutions when they feel too big to manage.
Solution: Focus on one change at a time.
Instead of trying to do everything at once, focus on one small change first. Once that becomes a habit, you can add another. For example, start by committing to exercise just once or twice a week for 20 or even 10 minutes at a time. When that feels natural and sustainable, you can gradually increase your intensity or frequency. This approach builds consistency and prevents burnout.
2: Being too vague
“I want to eat healthier” or “I want to get fit” are common resolutions, but they’re often too vague to be effective. Without a specific plan or measurable progress, it’s easy to lose focus and motivation when things don’t seem to be moving forward.
Solution: Set SMART goals.
Instead of vague resolutions, create SMART goals - Specific, Measurable, Achievable, Relevant, and Time-bound. For example, rather than saying “I want to eat healthier,” set a specific goal like, “I will eat at least one serving of vegetables with every lunch and dinner for the next month.” This gives you a clear action plan, making it easier to track progress and stay motivated. Plus, breaking your big goals into smaller, tangible steps keeps you focused and on track.
3. Being unrealistic
It’s easy to set overly ambitious goals, but unrealistic expectations can quickly lead to disappointment and frustration. Setting an excessive goal - like losing 15kg in a month or running a marathon after a few weeks of training - can backfire if the progress isn’t immediate.
Solution: Set achievable, incremental goals (or checkpoints).
Instead of aiming for a huge change right away, break your goals down into smaller, more manageable steps. These mini-goals, or “checkpoints,” act as milestones on the way to your bigger goal, making it easier to celebrate progress and stay motivated. For example, if weight loss is your goal, aim to lose 0.5-1kg per week, rather than aiming for a dramatic transformation in a short time. These small wins will add up and lead to lasting results.
4. Forgetting to hold yourself accountable
Committing to a goal is one thing, but staying on track can be much harder when no one else is watching. Without accountability, it's easy to let life get in the way and abandon your resolutions.
Solution: Make yourself accountable.
Accountability is a game-changer when it comes to sticking to your goals. Whether it’s a friend, family member, nutritionist, or even a social media group, sharing your progress with others can help keep you motivated. If your goal is to work out more, find a workout buddy who can check in with you regularly. Or, if you’re aiming to improve your diet, check in with a nutritionist, track your meals in an app or share your goals with a supportive group. Knowing someone else is cheering you on (or keeping you accountable) can provide the extra push you need.
How to stack habits for success
One of the most effective ways to build lasting habits is through habit stacking. This technique involves linking a new habit to an existing one, making it easier to incorporate new behaviours into your routine without feeling overwhelmed.
For example, if you already have a habit of drinking coffee (or tea) every morning, try stacking a new habit onto that, like committing to five minutes of stretching while you’re waiting for your coffee to brew (or your tea to steep). Or, if your goal is to drink more water throughout the day, you could make it a habit to drink an extra glass of water every time you clean your teeth. By tying new habits to things you already do, you create a seamless routine that helps these behaviours stick. Over time, these small adjustments will become ingrained in your routine and lead to bigger changes.
Set yourself up for success in 2025 It’s never too late to start working on your goals. Whether you’ve already set your resolutions or you’re just getting started, you can set yourself up for success by focusing on small, manageable changes that add up over time. By breaking your goals into SMART, achievable steps, holding yourself accountable, and using techniques like habit stacking, you’ll be more likely to make lasting progress.
Remember, the journey is just as important as the destination. Celebrate your small wins, stay consistent, and keep moving forward. This year, set yourself up for success by creating a plan that works for you - and watch how your resolutions become reality.