Undoubtedly, you have made at least one New Year's resolution in 2025. And like most, at this point in the year, the reality of achieving that goal has sunk in. It sounds easy on January 1st: I will just change, it will be easy, this year I know I can do it. But unless you have a plan in place—a road map on how to get there—you are likely feeling a bit lost and maybe even considering giving up on that resolution. I’m here to encourage you to reassess and come up with a plan to reach the finish line.
All big changes take time and planning, something we all tend to underestimate. One of the keys to any meaningful change is to start with your daily habits. James Clear, in his book Atomic Habits, outlines strategies to help build and stick with habits that can lead to transformative change. I have pulled a few particularly insightful strategies that we can apply to those New Year’s resolutions.
1. Focus on Identity-Based Habits
Rather than setting a resolution to "lose 20 pounds" or "save $5,000," start by focusing on the type of person you want to become. Instead of saying, "I want to lose weight," say, "I want to become a healthier person." This subtle but powerful shift helps align your goals with your identity. When you believe in the identity you’re trying to build, your actions naturally follow.
Before diving into changes, it’s essential to observe your current daily habits to create awareness of them. Spend a week tracking your actions related to your resolution. If you want to eat healthier, note down everything you eat and when. If your goal is to save money, track your spending habits. This awareness can help you identify patterns and areas that need adjustment, providing a clear starting point for meaningful change.
If you’re trying to save money, start seeing yourself as someone who values financial security. Each time you resist a non-essential purchase, you reinforce that identity. Clear reminds us that every action you take is a vote for the person you want to become. Start with small actions that align with that identity, and over time, they will snowball into meaningful progress.
2. The Best Way to Start a New Habit
Another strategy of Clear's focuses on setting specific habits with a clear time and location. When you create a detailed plan for when and where you will perform a new habit, you are far more likely to follow through. Vague dreams lead to rationalizing exceptions, but specific plans anchor your habits in reality.
Instead of saying, "I will exercise more," decide, "I will go for a 30-minute walk at 7:00 AM in the park near my house." The more specific your plan, the easier it becomes to act on it without hesitation. Additionally, having a predetermined plan ensures you don’t leave your habit to chance.
Habit stacking is another powerful tool to reinforce new habits. It involves attaching a new habit to an existing one. For instance, "After I brush my teeth in the morning, I will meditate for two minutes." By linking your new habit to an established routine, you create a natural trigger that reminds you to follow through.
Take the time to write out your plans. If your goal is to drink more water, you might decide, "I will drink a glass of water right after I wake up and before my morning coffee." By anchoring your habit to a specific time and location, you set yourself up for success.
3. Motivation Is Overrated: Environment Often Matters More
While motivation can get you started, it’s your environment that keeps you going. Clear emphasizes the importance of designing your surroundings to make habits easier to sustain. By shaping your environment, you can create conditions where your desired behavior becomes the path of least resistance.
If your goal is to eat healthier, keep fruits and vegetables prominently displayed on your kitchen counter while storing less healthy snacks out of sight. If you want to read more, place a book on your nightstand or next to your favorite chair. Small changes in your environment can have a significant impact. Rearrange your workspace to eliminate distractions, or create a dedicated area for exercise to make working out more convenient. The easier it is to perform a habit, the more likely you are to stick with it.
On the flip side, you can use this principle to discourage bad habits. For instance, if you’re trying to cut back on screen time, remove social media apps from your home screen or leave your phone in another room during dinner. By redesigning your environment to align with your goals, you remove the need to rely solely on willpower.
Building Your Road Map to Success
Now that you have some strategies in mind, it’s time to create a clear road map for your resolutions. Here’s how:
Reassess Your Goal: Is it realistic and meaningful? If not, refine it to better align with your values and identity.
Break It Down: Divide your goal into smaller, actionable steps. For example, if your goal is to run a marathon, start with a plan to run for 10 minutes three times a week.
Track Your Progress: Use a habit tracker or journal to record your efforts. Seeing your progress can be incredibly motivating.
Adjust as Needed: Life happens. If you hit a roadblock, don’t abandon your goal. Reassess, adapt your plan, and keep going.
Celebrate Small Wins: Acknowledge your progress along the way. Each small victory reinforces your commitment and keeps you motivated.
Final Thoughts
The journey to achieving your New Year’s resolutions doesn’t have to feel overwhelming. By focusing on identity, designing supportive environments, and starting small, you can build habits that stick and set yourself up for long-term success. Remember, it’s okay to reassess and adjust your goals as you go. What matters most is that you’re moving in the right direction.
This February, take the time to revisit your resolutions and create a road map to success. With patience and persistence, you can turn your goals into lasting habits and make 2025 a year of meaningful growth.
Thank you for this great overview and reminder of strategies that will help us to set and keep our New Year's resolutions. One thing that I did to help keep me on track is I put a reminder "mantra" on my phone calendar that comes up every day. It not only reminds me every time I look at it, but grounds me in some of the decisions and choices that I make. I find it very helpful!
Kris Triolo