For many of us, the new year has a hypnotizing pull. It’s a chance for a fresh start, a clean slate, and a collective surge of hope and energy. This is it. This is the year you will stick to your habits—wake up early, eat healthy, work out, meditate, go to counselling, save 10K, manage your time efficiently, and stop procrastinating. After the indulgence of the Christmas period, the desire to do better and get things done feels intoxicating.
But also true for many of us, after the first week, that excitement and energy may begin to dwindle. Suddenly, you feel like a failure, and your mind starts to make excuses: “Maybe 2026 will be my year instead.” With that may come feelings of guilt, shame, and negative beliefs of inadequacy.
Often, when we plan our resolutions, we’re fueled by a moment of heightened motivation and perfectionism. We overplan, stretch ourselves too thin and burn out before reaching our goals. If you're reading this, you probably have your list of goals, a vision board, or even a 2025 bingo card—and that's great! I don’t want to add another task to prepare for your year, and I also don’t have a magical tool to guarantee success this year. However, I can offer a few strategies to make your goals more sustainable and enjoyable.
How can you keep things simple and attainable in 2025?
1. Set SMART Goals
Make your goals Specific, Measurable, Achievable, Relevant, and Time-bound. This structure helps clarify your intentions and makes it easier to follow through. For example, instead of simply saying, “I will work out in 2025,” you can break it down:
Specific: I will practice yoga three times a week.
Measurable: I will track my progress in my calendar.
Achievable: I will start with 10-minute yoga sessions for beginners at home.
Relevant: Practicing yoga aligns with my goal of moving my body more in 2025.
Time-bound: I will maintain this routine for at least one month and then re-evaluate.
2. Reduce the Commitment
Let’s say you started the year wanting to commit to five weekly workouts. Instead, consider committing to just one or two per week. Starting small gives your body time to ease into a routine and allows you to assess what commitments are realistic. Additionally, it may be easy to tick off that you went to the gym once this week. By keeping promises to yourself, you can build confidence and stay motivated.
3. Layer on Your Habits
If your goal involves improving certain habits or making lifestyle changes, try adding them into your routine, one by one. For example, if you need to wake up earlier to fit in a workout, first commit to waking up 15-30 minutes earlier. Once that’s consistent, gradually add your workout habit. This approach makes it easier for your body to adapt to changes while helping you stay true to your commitments.
4. Take It Slow
You may have a list of goals, like passing a driving exam or travelling to a new country. There’s often pressure to check everything off your list by January, but in the spirit of sustainability, I challenge you to spread them out over time. Aim to complete one goal each month or each quarter. You don’t have to do it all at once.
5. Seek Support
Whether from friends, family, or a mental health professional, having someone in your corner can be invaluable. Support can help you stay on track, remind you that you’re doing great, and give you a boost when things feel tough. It may also help to have someone who can give you honest feedback when you are stuck, helping you make changes to your approach or goals.
6. Reward Yourself
You’ll be doing a lot of hard work, so make sure to celebrate your progress. Pre-plan rewards like a trip, a solo date, or even a small treat for yourself. These rewards will motivate you to keep going and reinforce the positive changes you’re making.
By focusing on sustainable habits, smaller commitments, and self-compassion, you can make 2025 an amazing year—one step at a time.
Ashley Kabugo is a counsellor-in-training currently pursuing a master’s degree to become a registered clinician. A passionate advocate for mental health, she is dedicated to helping individuals find the support they need. If you're looking to connect with a counsellor or coach, please don't hesitate to reach out.
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