take time to identify new habits
When discussing the best time to create new habits, I will always preach that the time to start is now – you don’t need to begin on January first or the first day of any month. Start from wherever you are. The point is simply to begin. Make a plan, write it down, and go!
Having said this, I recognize that as today is January 2, many people are contemplating or have even begun adopting new habits or leaving behind ones that no longer serve. It’s extremely common, at the start of a new year, to reflect on the past and consider changes for the future. And if that describes you – you are NOT alone.
Stats About Keeping Resolutions
Many people use this time to set goals and make resolutions aimed at improving various aspects of their lives, whether that's focusing on health, career, relationships, or personal growth. According to the Pew Research Center, three of ten Americans made New Year’s resolutions in 2024. Of that group, more than half reported having more than one resolution. Sadly, the odds of success might give you pause when you consider that the second Friday of January is known as “Quitters Day”. However, the authors of the Pew survey point out that by the end of January, 59% of the goal-setters had kept at least one of their goals and only 13% had kept none of them.
Setting Yourself Up for Success
As you embark on this journey of reassessment and resolution-making, how can you set yourself up to be successful and avoid burning out by the end of the month?
First, remember that it’s all about progress, not perfection. Holding yourself to rigid standards of what success must look like or that it occurs by a hard deadline is a recipe for failure. I speak from experience. When I was in my twenties and thirties, I used to think that if I couldn’t go to the gym for at least an hour then why bother? If I can’t ride my bike for a minimum of 90 minutes then forget it.
In my fifties now, I know that any movement – 15 minutes of upper body lifting or 30 minutes on my Peloton will absolutely allow me to make progress in my fitness goals. My mantra is just do something. I tell friends and clients that some movement beats no movement. Every. Single. Time. Even if that’s 10 minutes of walking to an appointment instead of finding a parking spot right outside your dentist’s office.
Create Bite-Sized Habits
If you know me, then you know I LOVE the book Atomic Habits by James Clear. As an educator with over twenty years of experience, Clear confirmed much of what teachers already know about human behavior and habit-making. His advice and wisdom has served me and the students I teach, the teens I coach, and the adult friends and clients I work with on health and wellness.
Begin with a Plan
If you know me, then you also know I love to write. I have a daily journal practice to start my mornings. I’m a firm believer in writing it down. Pen to paper. What is going on inside?
I mention often the importance of record keeping and tracking for fitness and nutrition. So it’s not a surprise, as I end this post, that I am about to offer you some writing prompts to help with setting your goals.
Here are five essential journal prompts to help you set meaningful goals for 2025:
1. Who do I want to become this year?
James Clear calls this the Identity-Based Habits concept. Write about how you envision your ideal self (e.g., “I am someone who prioritizes health” or “I am a calm and grounded person”).
2. What small, consistent actions can I take to align with this identity?
This ties to the idea of building habits through small changes. Focus on identifying bite-sized habits you can incorporate into your daily life to support your desired identity.
3. What systems can I create to make this easier?
Clear emphasizes systems over goals. This prompt helps you think about creating supportive environments and routines that make good habits inevitable.
4. What obstacles might I face, and how will I handle them?
This question focuses on anticipating challenges and preparing solutions. It helps you stay proactive and adaptable when life gets busy or motivation wanes.
5. How will I track and celebrate my progress?
I can’t stress enough the importance of tracking habits and reinforcing success. This prompt encourages you to think about metrics or milestones and how you’ll reward yourself for staying consistent.
Use these questions to activate your thinking. Get it all down on paper. Then, take a moment to pause, step back, and read what surfaced. When you feel clear on what you wish to add to your life this year, revise it into a succinct list and post it somewhere in your home. Place it where you can see it daily. Maybe create a digital version so you can have it handy on your phone or set it as a reminder in your reminder app. Make it as visible as possible.
Want a free, downloadable .PDF of journal prompts customized for fitness, nutrition, and mental health? Click the link here to go to my freebies page and grab your own copy.
Good luck, and here’s to a fulfilling year ahead!
