Have you ever been swept up in the excitement of setting New Year’s resolutions? We have all been there! Let’s face it – there is something so hopeful and appealing about the idea of a “fresh start.” New Year, Mondays or the first of every month—they all seem to carry a kind of psychological magic that makes us feel hopeful about achieving all our goals. With 2025 around the corner, you might feel that same pull to set resolutions and finally get it together.
Research has been conducted on a phenomenon called the fresh start effect, which explains why we’re more motivated to pursue goals at the beginning of new cycles, such as a new year, a new week, or even a new birthday.
These moments often create a mental separation between the “old you” and the “new you.” We see the past as something we can leave behind, giving us a sense of psychological freedom to rewrite our story.
If 2024 was not your best year or has felt unproductive, the arrival of 2025 feels like a clean slate. We feel that there is a chance to redefine who we are and work on our goals. The promise of a new year aligns perfectly with this drive for transformation.
It’s why we love the idea of “New Year, New Me.” Even if we know deep down that change takes time, the idea of starting fresh feels empowering. But here’s the catch: motivation from a fresh start is like a spark—it gets things going but doesn’t keep the fire burning.
What if, this year, we approached resolutions differently? Let’s focus on growth, self-compassion, and sustainability and make space for life events rather than being too hard on ourselves for not sticking to our resolutions. Here’s a psychologist’s guide to setting realistic (and sustainable) resolutions for 2025.
1. Choose Sustainable Goals
Instead of aiming for extreme transformations, think about what fits your life and what’s realistic in the long run. If you have a goal where you say “I’ll work out every day for an hour.” That can make you feel guilty on days you’re busy or travelling or have something important on your calendar. Instead – “I’ll move my body for 15 minutes at least 3 times a week” is low-stakes, can be conveniently accommodated in your schedule and is flexible.
By starting small, you build a foundation. You can always increase intensity later, but it’s better to start with goals that don’t feel overwhelming. Remember, a resolution that lasts is better than one that fizzles out.
2. Don’t Rely Too Much on Motivation
Motivation is fleeting. It feels strong at the beginning, but when the initial excitement fades, we’re left with the reality of hard work.
Focus on habits, not motivation. Motivation may start the journey, but habits are the autopilot that keeps you going. Instead of committing to an extreme goal like eating healthy every day, commit to eating salad or trying to eat as much protein as part of your diet.
3. Four Steps Forward, Two Steps Back is still two steps forward
Life isn’t a straight line and progress isn’t linear. Imagine that you’ve resolved to save money. One month, you stick to your budget perfectly. But then you need money for your friend’s wedding or an emergency repair and you overspend. Instead of spiralling into guilt and giving up, remind yourself: “I’m still further along than when I started.”
This mindset helps you dust yourself off and keep moving forward. You’re still making progress, even if it’s slower than you hoped.
4. Be Compassionate with Yourself
Would you ever say to a friend, “Wow, you messed up again? You’ll never get it together”? Of course not. So why do we talk to ourselves that way? Self-compassion is a game-changer when it comes to sticking to resolutions. If you resolve to eat healthier, you try to stick to it on most days. If one day, you binge on pizza and ice cream, you need to move forward instead of beating yourself up over it. Instead of thinking, “I’ve ruined everything,” try saying: “Today was tough, and I coped the best way I knew how. Tomorrow is a new day, and I’ll try again.”
Compassion means recognising you’re human, treating yourself kindly and allowing space for mistakes and growth.
5. Align Your Goals with What Matters
Sometimes, resolutions fail because they’re based on societal standards of how we should be rather than what we truly care for—lose weight, work harder and be more productive. But the most meaningful resolutions come from your core values. If you want to add something to your knowledge and expand your horizon, instead of “Read 50 books this year,” try “Spend 20 minutes each night reading something that inspires me.”
When your resolutions reflect what you genuinely care about, they feel more purposeful and you’re more likely to stick with them.
As we become ready to welcome 2025 with much fanfare, let’s remind ourselves that 2025 doesn’t have to be about a “new you.” The current you are already pretty great. Let it be the year of sincere efforts, making space for our humanness, less pressure, and goals that feel like a natural extension of who you already are!
Happy New Year in advance.