Starting this off with an old-man rant: because of how social media algorithms work, my feeds are flooded with content that’s curated to what I typically view. Lately, all I’ve been seeing about New Year’s resolutions is negativity—stuff like, “They’re dumb, don’t bother, stop setting them,” blah, blah, blah. I don’t know if it’s just my feeds or if everyone’s seeing this, but it honestly makes me a bit sad.
Here’s the thing: I think the new year can be a great time to set goals. It’s literally the start of a brand-new year, which makes it an easy date to remember when you look back on your progress.
Now, don’t get me wrong—there are things about New Year’s goals that I don’t love. For example, the “I’ll wait until the new year to start” mindset drives me nuts. If you have a goal in mind, why wait? The best time to start is always now. If you’re feeling the December vibes, you can even “soft launch” your goal now and “hard launch” it in January. (Yes, I just gave your goals a marketing plan, haha.)
But when we set New Year’s goals, it’s important to approach them thoughtfully. Here’s how to make them work:
1. Set Realistic Goals (Ditch Perfectionism)
Please don’t set goals like “I won’t eat sugar in 2025.” That kind of all-or-nothing mindset is a recipe for burnout. If you “fail” once, it’s tempting to quit entirely. Instead, take the time to think about the why behind your goal.
For example, if your goal is to “quit sugar,” dig deeper. Maybe what you really want is to eat healthier and reduce mindless snacking. So instead of eliminating something entirely, focus on adding healthy habits. For instance:
- Commit to having a serving of vegetables with every dinner.
- Swap sugary snacks for fruits or whole foods a few times a week.
- Drink a glass of water before reaching for dessert.
These smaller, intentional goals are easier to stick with, create positive momentum, and don’t leave you spiraling if you “slip up.”
2. Be Specific
Vague goals lead to vague results. Saying “I want to eat healthier” or “I want to get fit” doesn’t give you a clear roadmap. Instead, set specific, actionable goals.
- Example: Instead of “get fit,” commit to strength training twice a week or walking 10,000 steps daily.
- Example: Instead of “eat healthier,” commit to meal prepping lunches for the week every Sunday.
Specificity helps you focus, and measurable goals make it easy to track progress.
3. Create a Timeline and Reflection Points
Goals can feel overwhelming if you don’t break them down. Give yourself realistic time frames, and map out checkpoints each month to reflect on your progress.
- What worked?
- What didn’t?
- What adjustments can you make to keep moving forward?
Reflection is key to staying on track and making sure your goals are still aligned with what you want.
The Bottom Line
New Year’s resolutions aren’t inherently bad! They’re a great opportunity to reflect, reset, and refocus. I set them most years and love the defined start date—it’s like hitting “refresh.” Just make sure you take the time to design your goals thoughtfully.
So, let’s ditch the perfectionist mindset, embrace progress over perfection, and create goals that set us up for success—not burnout. Whether you start today or on January 1st, the best time to begin is always sooner rather than later.
Isaac Morgado
Founder
MVMT Strength
