As we welcome the New Year, it’s natural to set goals and dream big for the months ahead. Today, I want to share a formula that has worked for me and countless others: implementing small, sustainable habits over time to create lasting change.
New Year’s Resolutions: The Stats
Did you know that approximately 74% of Australians—15.5 million people—will set a New Year’s resolution for 2025? The most common resolutions are health-related:
- 39% aim to eat healthier,
- 37% seek to improve fitness,
- 33% commit to losing weight.
Despite good intentions, sticking to these resolutions can be tough. Research shows only 8% of people achieve their resolutions, and January 12 is the date when most abandon them. This trend isn’t limited to New Year’s goals; it applies to health and fitness objectives year-round.
Why Resolutions Fail
Let me share an example. Years ago, I coached a client who was determined to lose weight. She set an ambitious plan to do all at once:
- Gym four times a week,
- Homemade healthy meals for every meal and snack,
- Completely cutting out junk food.
She started strong but soon found the changes overwhelming and unsustainable. Life—three kids under six and a packed social schedule—made it impossible to keep up. Years later, she’s still struggling and hasn’t made progress.
Does this sound familiar? Maybe you’ve been there too, trying to make big changes at once only to fall off track. The issue isn’t lack of motivation—it’s trying to do too much, too quickly, without a sustainable plan.
The Truth About Change
We often overestimate what we can achieve in a month and underestimate what’s possible in a year. For example, if you’re 10 or 20 kilos above your ideal weight, it didn’t happen overnight—it took months or years. Similarly, lasting change takes time and patience.
Let’s talk about how to make those changes stick.
The Five-Step Formula for Lasting Change
1. Set Your Goal
Start with a clear, measurable goal and understand why it’s important.
- Do you want to lose weight to feel better or gain strength to keep up with your grandkids?
- My personal “why” is setting a healthy example for my kids.
2. Know Where You Are
Take stock of your starting point. For example:
- If your goal is weight loss, know your current weight and habits.
- If your goal is strength, test how much you can lift or how many push-ups you can do.
Be honest about what hasn’t worked in the past and seek expert advice if needed. Just like you wouldn’t visit a podiatrist for a toothache, talk to someone who has successfully achieved what you’re aiming for.
3. Believe in Yourself
Mindset matters. If you don’t believe you can succeed, you won’t.
- Surround yourself with supportive people.
- Visualise your success and act as if you’ve already achieved it.
- Consider a coach to guide and motivate you.
4. Change One Habit a Month
Focus on small, incremental changes. For example:
- Start working out twice a week.
- Replace sugary drinks with water.
- Add protein to every meal.
Once a habit becomes part of your routine, move on to the next one. By making one change per month, you’ll implement 12 new habits by the end of the year.
5. Celebrate Your Wins
Recognise progress, no matter how small. If your goal was to get to the gym and you made it through the door, that’s a win! Track your progress and celebrate milestones to keep yourself motivated.
Final Thoughts
This formula—setting clear goals, starting where you are, believing in yourself, changing habits gradually, and celebrating progress—has transformed my life and many others.
Change doesn’t happen overnight, but with small, consistent steps, you’ll build habits that last a lifetime. As we step into 2025, take this opportunity to set your goals and embrace the journey ahead.
Here’s to a happy, healthy New Year filled with growth and success!
What’s your biggest goal for 2025? Share it in the comments below—I’d love to hear your plans and cheer you on! 🎉
If you’d like help working through your list and figuring out the next steps for growth, I offer a FREE 30-minute strategy call. We’ll discuss where you are, where you want to go, and whether I’m the right person to support you on your journey.
Remember, you don’t just attract the person, career, or lifestyle you want—you attract what you are. Subscribe to the blog for more insights and tips. And remember to follow us on Instagram and Facebook for daily motivation and community updates!
Until next time, dominate your life!
Leave a Reply