New Year’s resolutions: they sound like a good idea, right? January rolls around, and we feel the collective pressure to transform our lives overnight. Whether hitting the gym five days a week, cutting out all sugar, or finally tackling that never-ending to-do list, we set resolutions with the best intentions. But how often do they stick? Statistically, 80% of resolutions fail by February.

That’s why I’m saying goodbye to resolutions and hello to small, sustainable goals that truly create lasting change. Here’s why this mindset shift will help you thrive in 2025 — or as I call it, 20 Twenty THRIVE!

The Problem with Resolutions

New Year’s resolutions are often built on unrealistic expectations. We decide to become completely different people overnight, fuelled by the hope that the start of a new year is the magical solution. The truth is, life doesn’t work that way. Lasting change isn’t about flipping a switch on January 1st — it’s about consistent action over time.

Resolutions often fail because:

  1. They’re too vague  “Get fit” or “Be healthier” doesn’t provide a clear path forward.
  2. They’re unrealistic  Setting massive goals like “Lose 20 pounds by February” or “Run a marathon in six weeks” can lead to burnout and frustration.
  3. They’re all-or-nothing  One slip-up and you feel like a failure, which often leads to giving up entirely.

Instead of resolutions, the key is to focus on small, sustainable goals that fit seamlessly into your lifestyle and set you up for success year-round.

set small goals

Why Small Goals Work Better

Small, incremental goals are powerful. They may not have the flashy appeal of a big New Year’s resolution, but they’re much more effective for creating real, lasting change. Here’s why:

  1. They’re manageable — Small goals don’t feel overwhelming. For example, committing to a 10-minute daily walk is far more achievable than promising to work out for an hour every day.
  2. They build momentum — Accomplishing small goals creates a sense of accomplishment, motivating you to keep going. For instance, if you set a goal to run twice a week, you might find yourself naturally increasing to three times as your confidence grows.
  3. They create habits — Small changes, repeated consistently, become habits that lead to bigger transformations over time. For example, instead of setting a vague goal like “Get fit,” break it down into specific, actionable habits: “I will go for a 20-minute run on Mondays, Wednesdays, and Fridays.” Over time, this habit becomes part of your routine, and bigger achievements, like running a 5K, naturally follow.
  4. They’re adaptable — Life happens. Small goals allow flexibility, so you can adjust and keep progressing without feeling like you’ve failed. For example, if your original goal was to run three times a week but your schedule changes, you could shift to twice a week and still feel successful.
  5. They encourage specificity — The clearer your goal, the easier it is to work toward. Instead of “I want to eat healthier,” you could set a goal to “Add a serving of vegetables to lunch and dinner every day.” Similarly, instead of “I want to run faster,” you might aim for “Run a parkrun in under 25 minutes within six months.” These specific targets make your goals actionable and measurable.
  6. They prevent overwhelm — Breaking a larger goal into smaller steps can help you stay focused. For example, if your long-term goal is to complete a half marathon, your smaller goals might look like this:
    • Week 1: Run 3 miles twice a week.
    • Week 2: Add a third run.
    • Week 3: Increase one run to 4 miles.
    • Gradually build from there.
  7. Small, sustainable goals not only feel achievable but also the foundation for long-term success by building confidence and consistency over time.

How to Set Small, Sustainable Goals for 20 Twenty THRIVE

Here’s how you can ditch the resolutions and start thriving in 2025 with a more effective approach:

  1. Start Small Choose one or two specific, achievable goals that align with your bigger aspirations. For example: Instead of “Get fit,” aim for “Do 10 push-ups every morning” or “Walk 3 times a week.”Instead of “Eat healthy,” try “Add a serving of vegetables to my one meal a day.”
  2. Make It Specific Be clear about what you want to achieve. A goal like “Run a 5K by April” is specific and gives you a timeline to work with.
  3. Focus on Daily Habits Break your goals down into daily or weekly actions. If you want to write a book, commit to writing 100 words a day. If you want to meditate, start with two minutes each morning.
  4. Track Your Progress Use a journal, app, or planner to keep track of your efforts. Seeing your progress over time can be incredibly motivating and help you stay consistent.
  5. Celebrate Wins Acknowledge and celebrate your achievements, no matter how small. This reinforces positive behaviour and keeps you motivated to continue.

Thriving in 2025: The Mindset Shift

Creating sustainable goals isn’t just about ticking boxes — it’s about shifting your mindset. To truly thrive in 2025, consider adopting these principles:

  1. Embrace Progress Over Perfection Understand that setbacks are part of the journey. What matters is consistency over time, not perfection every day.
  2. Focus on the Process, Not the Outcome Instead of obsessing over the result, enjoy the journey. For example, if your goal is to run a half marathon, focus on the daily runs and the joy of building your endurance.
  3. Prioritise Your Well-Being Make goals that nourish your body and mind, rather than punishing yourself. Fitness goals should make you feel strong and energized, not exhausted and drained.
  4. Think Long-Term Small, sustainable changes compound over time. By the end of 2025, you’ll see how far you’ve come without the stress and burnout of chasing unrealistic resolutions.

20 Twenty THRIVE: Your Year of Growth

2025 isn’t just another year; it’s your opportunity to thrive. By focusing on small, sustainable goals, you’ll see progress in every area of your life.

So, what’s your first small goal for 20 Twenty THRIVE? Write it down, take the first step, and get ready to make this your most incredible year yet. Let’s thrive together!