New Year New You? How to Create Goals That Actually Stick

New year new you sound familiar? Have you been repeating that same mantra for the past five years and still not becoming a new year? The New Year is a time full of optimism and big plans. Many of those resolutions we promise to uphold fail by mid-February.

This year, however, you will become that new you because firstly you clicked on this blog post on how to become that new you. You just took that first step without even realizing it! Secondly, the tips and tricks I have listed for you are actually going to help you stick to those resolutions. A joke I always say is that they are revolutions with ourselves rather than resolutions because we will fight to win our goals!

Why Resolutions Often Fail

1. Too Vague

   1. Have you ever written a goal that goes along the lines of "be healthier"? This type of goal tells us nothing about what "be healthier" and what it means to us. We need to break down our "goals" so we do not lose focus on becoming healthier and lose motivation. What does being healthier mean to you? Does it mean running a 5k by May? How will you achieve that? Will you get a coach that helps you learn what to do to run a 5k?

2. Overly Ambitious

   1. "I want to work out every day." This is a great goal but it's really hard to sustain when life changes happen, injuries occur, or even burnout. Don't set yourself up for failure with things that are too grand to reach in the beginning. Maybe one day you will be active every day but starting small can lead to a new habit rather than getting burnt out in the first week because your body just ain't used to it.

3. No Accountability

   1. Starting a new habit doesn't mean that you are disciplined enough to stick with it when you don't want to do it. That mental toughness has to be built and for some of us in the beginning it can be hard to try to start a new workout/health kick without someone by our side. This is why keeping our goals private or vague can make it hard for us to achieve them. Getting a coach like myself or even asking a friend to check in on us to hit our workouts can be a huge step. By telling someone else we are more likely to get the thing done because someone will ask us later and we don't want to let them down. Humans are natural people-pleasers haha. Check out my coaching and workout programs if you need some guidance! https://www.maddie-hull.com/programs

      
      

How to Set Goals That Stick

1. SMART GOALS

   1. You've probably seen this on the internet at one point in your life or learned it in school, but let's review it! SMART goals are Specific, Measurable, Achievable, Relevant, and Time-bound. Instead of saying, "I'll get healthier," try:

      1. "I'll exercise three times a week for 30 minutes each session".

      2. I'll cook all of my meals at home besides 2 a week. To eat healthier and eat less processed food."

2. Find your "why?"

   1. Surfave-level goals like "look better" can lose their appeal when life gets hard. A deeper motivation will help. you push through the tough days a head. Instead, tie your goals to something meaningful:

      1. "I want to be strong enough to play with my kids."

      2. I want to have more energy throughout my day so I can be more productive."

3. Focus on One Habit at a Time

   1. Instead of going all out with healthy food and extreme workouts the first week, start small. Focus on one change at a time until it becomes a habit. For example: prioritize drinking more water or increasing veggies intake instead of tackling your complete overall diet.

4. Make it Manageable

   1. Break those big goals into smaller more bite-sized ones. If you are trying to lose weight, focus on weekly changes like walking more, meal prepping, or sleeping more. These small wins build momentum and make it more likely to achieve your goals. Sometimes we make our goals so big that it is hard for us to reach them. But having small goals along the path to reach those big goals can keep the momentum up and help us feel like we are getting somewhere.

5. Track Your Progress

   1. Logging your workouts, measurements, meals, or milestones can help you stay consistent and see how far you've come. Having a coaching is a great way because instead of doing it all yourself your coach does most of it for you! I like taking progress photos and journaling because then you can really see the changes in your body both physically and mentally!

   2. Celebrate your progress too! Don't wait until you reach that goal to celebrate. Every small win--whether that be sticking to your program for a week or hitting a new personal best in the weight section--is worth acknowledging. These celebrations do not mean you need to have a congrats party with cake and balloons, but rather reinforce and acknowledge you did those positive behaviors. This could be writing it down or even looking in the mirror and saying, "good job". This will help keep you motivated throughout the rest of the weeks to come.

6. Create A Support System

   1. Having people in your corner with the same goals and mindsets can be a game changer. Sometimes we have people in our lives who are not the most supportive when we decide to make big life changes. That's why having a community can be so helpful to keep you reaching your goals. Maybe join a fitness class, hire a trainer like me, find an accountability partner(you could do this in our group), or tell a close friend can be so beneficial to keep you encouraged and on track.

7. Reframe Your Resolutions as Systems

   1. Rather than focusing solely on the end result, shift your mindset to the process. For example:

      1. Goal: Run a 5K by May

      2. System: Run 3 times per week, gradually increasing my distance and speed.

   2. By falling in love with the process and setting a SMART and manageable goal, you'll not only reach your goal but also build habits that last beyond the New Year.

   
   

   

   
   

This Year, Make It Happen

The New Year doesn't have to be a time of failed resolutions. With the right approach, your goals can become lifelong habits. Remember progress, not perfection, is the key to success. What we do often is who we are.

Let 2025 be the year you reclaim your power and become the "YOU" you've always wanted to be.