The New Year: Time for New Year’s Resolutions!

The start of a new year always feels like a clean slate to me. An opportunity to start fresh, set goals, and create the life we truly want. But how do we ensure our resolutions don’t fail by Quitters Day, the infamous second Friday of January when so many people give up on their goals?

In this blog, I’ll share practical tips to stick to your New Year’s resolutions, as well as my personal goals for 2025. Get inspired and discover how to make this year your best year yet!

According to research by ComRes [1], many people strive for a healthier and more active life. The most common resolutions are:

• 38% want to exercise more → Nearly 4 out of 10 people want to hit the gym more often, go for more walks, or finally roll out that yoga mat.
• 33% want to lose weight → One in three people aim to shed some pounds and feel fitter.
• 32% want to eat healthier → About a third hope to replace chips and snacks with nutritious, healthy meals.

These numbers are telling: we all dream of a better version of ourselves. But why do so many people fail?

According to Strava research, based on over 31.5 million activities, many people abandon their New Year’s resolutions around Quitters Day. Why does this happen?

• It’s cold and dark in January, which reduces motivation for outdoor activities like running.
• The busyness of daily life makes it difficult to stick to new habits.
• Unrealistic expectations lead to disappointment when progress doesn’t come quickly enough.
• Going from 0 to 100 → Many people try to work out 4 times a week immediately, even though they were hardly active before. This isn’t realistic and often leads to exhaustion and giving up.

I’ve experienced this myself in previous years. Last year, I carefully took my first steps in strength training, which helped me build a foundation to move forward. Resolutions don’t need to be perfect; they need to be realistic and consistent.

Do you want to stick to your resolutions this year? Here are 5 practical tips:

1. Set realistic goals
   Break your goal into small, achievable steps. For example: “I want to lose 5 kilos in 3 months” instead of “I want to eat completely healthy.”
2. Make a concrete plan
   Saying “I will go to the gym twice a week” is much more specific than “I want to get fitter.”
3. Find an accountability partner
   Work with a friend or family member to motivate and hold each other accountable.
4. Use visualization
   Imagine how it feels to achieve your goal. This keeps you focused and motivated.
5. Reward yourself
   Celebrate small successes, like reaching a weekly goal. Treat yourself to something fun!

It’s always exciting to share your resolutions with the world because what if you don’t succeed? But having that extra accountability helps me achieve my goals!

• I am healthy and fit.
• I can easily run 5 km.
• I can sit comfortably in the car for 2 hours without feeling stiff when I get out.
• My body is optimally nourished.
• I am strong and well-balanced: I can swing on the monkey bars and walk on the balance beam, both forward and backward.

Exercise

• Run 3 times a week using the “Watch to 5k” app. After I can run 5k, I’ll do it twice a week.
• Strength training for 35 minutes, 3 times a week.
• Stretching or yoga for 25 minutes, 2 times a week.
• In dry weather: practice on the monkey bar and balance beam once a week to monitor progress.

Nutrition

• Avoid added refined sugars.
• Drink a green smoothie at least 3 times a week.
• Cook a healthy meal myself 2 times a week.

Emotions and Thoughts

• Address limiting thoughts and emotions and do Balances when needed.
• Reflect once a week on the steps I’ve taken and my feelings about them.
• I’ll track my progress on my action steps with a chart on the refrigerator.

Visualization

• Once a month, visualize the desired outcome using the “Create a New Reality” protocol of PSYCH-K®.
• Adjust my action steps based on insights gained from visualization and Balancing.

Accountability Partner

• I’m part of a group chat with other Facilitators and share one message per day about my goals and actions.
• I join the weekly Zoom call to discuss my progress and do Balancing together.

Rewarding Myself

• If I follow my action steps for a week, I’ll celebrate with a victory dance in my living room.
• Every 4 weeks, I’ll reward myself with a small gift.

Sometimes, limiting beliefs are deeply rooted in our subconscious. Thoughts like “I’m not strong enough” or “I can’t keep this up” can sabotage you without you realizing it.

PSYCH-K® is a powerful method that helps transform these limiting beliefs into positive, supportive thoughts. Imagine replacing doubt with thoughts like: “I am capable, and I can keep this up!” With PSYCH-K®, you take control of your life and turn your resolutions into reality.

The start of a new year is the perfect moment to make your dreams concrete. What do you want to change or improve? Share your resolutions below and inspire others!

Want to learn more about how PSYCH-K® can help you achieve your goals? Feel free to reach out or join one of the workshops!

[1] Bupa/ComRes (2015). Survey on New Year’s Resolutions.

[2] Strava (2019). Strava Data Reveals Quitters Day: The Day Resolutions Fail.