New Year’s resolutions can be a fantastic way to kickstart personal growth and self-improvement, but let’s face it: most people struggle to stick to them. In fact, studies suggest many resolutions fizzle out by mid-February, with less than 25% of people keeping their goals after 30 days.
Why is that? And more importantly, how can we make resolutions work for us instead of setting ourselves up for disappointment? Let’s break it down.
Common Challenges with New Year’s Resolutions
1. The Goals Are Too Big
It’s tempting to aim high—say, achieving your first bar muscle-up, losing a significant amount of weight, or mastering a new skill. These are fantastic goals, but without breaking them into smaller, actionable steps, it’s easy to lose momentum.
Instead, focus on micro-goals:
- Break big goals into weekly or even daily actions.
- Use habit stacking: Start with one small change and build on it gradually. For example, commit to working out three times this week. Next week, keep working out but add in reducing sugar intake. The following week, add something else. These small wins add up!
2. Procrastination Creeps In
We’ve all said it: “I’ll start eating healthy on Monday,” or “I’ll get back to the gym next week.” Life gets busy, excuses pile up, and before you know it, the resolution is forgotten.
Here’s a better mindset: Progress, not perfection. Did your day not go as planned? That’s okay. Celebrate the small wins. Maybe you didn’t stick to your full fasting goal, but you chose nutritious food and avoided alcohol. Small victories matter, and being 1% better each day adds up over time.
3. Lack of Accountability
Keeping your goals to yourself might seem easier, but it often leads to less follow-through. Accountability is key. Find someone—a friend, spouse, or coach—who can check in on your progress and encourage you. Better yet, involve them in your journey so you can tackle the goal together.
A Better Way to Approach Resolutions
Reflect on the Past
Before setting goals, take time to review the previous year. What did you do well? What could you have done better? Honest reflection helps you understand who you were and what changes you need to make. Maybe you look back and you don’t like things about yourself in some way – That’s okay! We all should be striving to be better than we were before every day
Start Small and Make It Easy
The key to lasting change is consistency. Start with a change so simple it feels almost effortless. Stick with it for a week or two, and only then add to it. If you find yourself struggling, make the goal even easier and start over. Playing the long game is more effective than trying to sprint toward a major lifestyle overhaul.
Be Clear on What You Want
Take the time to truly define your goals and understand why you haven’t already achieved them. Often, the reason is discomfort—it’s hard to face the work you know you need to do. But there’s no shortcut. The only way is through.
How We Can Help
At CrossFit Structure, we’ve helped hundreds of people achieve their fitness goals. Our experienced coaches can work with you to set realistic, tailored goals that fit into your life. Whether you’re aiming for a personal best, improved health, or more energy to keep up with your kids, we can help you create a plan.
Here’s how:
- Regular goal reviews every 3 months to stay on track.
- Breaking big goals into manageable steps.
- Accountability from a supportive community.
Key Takeaways for Your Resolutions
- Break down big goals into small, achievable steps.
- Habit stack by adding one change at a time.
- Celebrate progress, not perfection.
- Be consistent, even if it’s just a little every day.
- Find accountability through a coach, friend, or community.
This year, let’s set ourselves up for success. Remember, it’s not about perfection; it’s about consistent, meaningful progress. Are you ready to start? Let us help you create a plan to make 2025 your strongest year yet.