Setting Realistic Goals for 2025
With the New Year comes a surge of motivation to set big, bold resolutions. But here’s the truth: those grand, sweeping goals often tend to fizzle out. Studies show that most resolutions fail because they’re either unrealistic or don’t align with our true priorities. So, as we welcome 2025, let’s focus on setting realistic, achievable goals that promote well-being, balance, and personal growth. Here’s how to shift your mindset and make this year’s resolutions stick.
1. Think Small to Achieve Big
Change doesn’t have to be monumental to be meaningful. Research by Dr BJ Fogg at Stanford University highlights the power of tiny habits – small, consistent actions that build momentum over time. Instead of aiming to “get fit,” start by walking for 10 minutes each day. Instead of a complete diet overhaul, try adding one extra serving of vegetables to your meals. Tiny wins not only feel more manageable but also create a sense of accomplishment that fuels long-term success.
(Learn more about the Fogg Behavior Model)
2. Align Goals with What Matters Most
Goals are easier to stick to when they reflect your core values. Take some time to reflect: What’s truly important to you? Is it spending quality time with loved ones? Improving your mental health? Advancing in your career? For example, if relationships are a priority, a goal could be dedicating one evening a week to connect with friends or family. When your goals align with what you value, they feel more meaningful – and you’re more likely to stay committed.
3. Be Kind to Yourself
Let’s face it: life happens. Some days, you’ll crush your goals, and others, you won’t even come close. That’s okay. Practising self-compassion can make all the difference.
Instead of beating yourself up over a missed workout or a skipped meditation session, remind yourself that progress isn’t linear. As psychologist Dr. Kristin Neff puts it, self-compassion isn’t about letting yourself off the hook – it’s about being kind and understanding when things don’t go as planned. (Explore self-compassion tools)
4. Celebrate Small Wins
We’re so quick to move on to the next goal that we often forget to celebrate our progress. Recognising even the smallest victories can keep you motivated and reinforce positive habits. Maybe you hit your step goal for the week, cooked a healthy meal, or took five minutes to breathe deeply during a stressful day. Celebrate those moments – they’re the building blocks of bigger successes.
5. Set Yourself Up for Success and Build Mastery
One reason resolutions fail is that we try to change too much, too fast. Instead, focus on making your goals as simple and attainable as possible. This might mean scheduling workouts in advance, prepping healthy meals on weekends, or setting reminders to drink water throughout the day. In New Zealand, resources like the Small Steps platform offer practical tools to support your mental wellbeing. Whether it’s mindfulness exercises or stress management techniques, you’ll find strategies to help you stay on track.
Your Year, Your Journey
This January, let’s move away from the pressure to reinvent ourselves and focus on what truly matters: creating a life that feels good and sustainable. Whether it’s committing to small daily habits, being kinder to yourself, or aligning your goals with your values, these steps will set the tone for a balanced and fulfilling 2025. Remember, the New Year isn’t about becoming a “new you.” It’s about honouring who you are and building on that foundation.
Here’s to a year of progress, kindness, and small, meaningful steps forward.