{"id":13367,"date":"2025-01-01T09:00:00","date_gmt":"2025-01-01T08:00:00","guid":{"rendered":"https:\/\/www.dewerff.net\/?p=13367"},"modified":"2025-01-02T12:47:08","modified_gmt":"2025-01-02T11:47:08","slug":"the-new-year-time-for-new-years-resolutions","status":"publish","type":"post","link":"https:\/\/www.dewerff.net\/en\/the-new-year-time-for-new-years-resolutions\/","title":{"rendered":"The New Year: Time for New Year&#8217;s Resolutions!"},"content":{"rendered":"<div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-1 fusion-flex-container nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-padding-top:0px;--awb-padding-right:0px;--awb-padding-bottom:0px;--awb-padding-left:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-flex-start fusion-flex-content-wrap\" style=\"max-width:1144px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-0 fusion_builder_column_1_1 1_1 fusion-flex-column\" style=\"--awb-bg-size:cover;--awb-width-large:100%;--awb-margin-top-large:0px;--awb-spacing-right-large:1.92%;--awb-margin-bottom-large:0px;--awb-spacing-left-large:1.92%;--awb-width-medium:100%;--awb-order-medium:0;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-1\"><p>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\u2019t fail by <strong>Quitters Day<\/strong>, the infamous second Friday of January when so many people give up on their goals?<\/p>\n<p>In this blog, I\u2019ll share practical tips to stick to your New Year\u2019s resolutions, as well as my personal goals for 2025. Get inspired and discover how to make this year your best year yet!<\/p>\n<\/div><div class=\"fusion-title title fusion-title-1 fusion-sep-none fusion-title-text fusion-title-size-two\" style=\"--awb-margin-right-small:0px;--awb-margin-left-small:0px;\"><h2 class=\"fusion-title-heading title-heading-left fusion-responsive-typography-calculated\" style=\"--fontSize:32;line-height:1.3;\">What are the most popular New Year\u2019s resolutions?<\/h2><\/div><div class=\"fusion-text fusion-text-2\"><p>According to research by <strong>ComRes [1]<\/strong>, many people strive for a healthier and more active life. The most common resolutions are:<\/p>\n<ul>\n<li><strong>38%<\/strong> want to exercise more \u2192 <em>Nearly 4 out of 10 people want to hit the gym more often, go for more walks, or finally roll out that yoga mat.<\/em><\/li>\n<li><strong>33%<\/strong> want to lose weight \u2192 <em>One in three people aim to shed some pounds and feel fitter.<\/em><\/li>\n<li><strong>32%<\/strong> want to eat healthier \u2192 <em>About a third hope to replace chips and snacks with nutritious, healthy meals.<\/em><\/li>\n<\/ul>\n<p>These numbers are telling: we all dream of a better version of ourselves. But why do so many people fail?<\/p>\n<\/div><div class=\"fusion-title title fusion-title-2 fusion-sep-none fusion-title-text fusion-title-size-two\" style=\"--awb-margin-right-small:0px;--awb-margin-left-small:0px;\"><h2 class=\"fusion-title-heading title-heading-left fusion-responsive-typography-calculated\" style=\"--fontSize:32;line-height:1.3;\">Why is it hard to stick to resolutions?<\/h2><\/div><div class=\"fusion-text fusion-text-3\"><p>According to <strong>Strava<\/strong> research, based on over 31.5 million activities, many people abandon their New Year\u2019s resolutions around <strong>Quitters Day<\/strong>. Why does this happen?<\/p>\n<ul>\n<li><strong>It\u2019s cold and dark in January<\/strong>, which reduces motivation for outdoor activities like running.<\/li>\n<li><strong>The busyness of daily life<\/strong> makes it difficult to stick to new habits.<\/li>\n<li><strong>Unrealistic expectations<\/strong> lead to disappointment when progress doesn\u2019t come quickly enough.<\/li>\n<li><strong>Going from 0 to 100<\/strong> \u2192 Many people try to work out 4 times a week immediately, even though they were hardly active before. This isn\u2019t realistic and often leads to exhaustion and giving up.<\/li>\n<\/ul>\n<p>I\u2019ve 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\u2019t need to be perfect; they need to be <strong>realistic<\/strong> and <strong>consistent<\/strong>.<\/p>\n<\/div><div class=\"fusion-title title fusion-title-3 fusion-sep-none fusion-title-text fusion-title-size-two\" style=\"--awb-margin-right-small:0px;--awb-margin-left-small:0px;\"><h2 class=\"fusion-title-heading title-heading-left fusion-responsive-typography-calculated\" style=\"--fontSize:32;line-height:1.3;\">How to make your resolutions sustainable<\/h2><\/div><div class=\"fusion-text fusion-text-4\"><p>Do you want to stick to your resolutions this year? Here are 5 practical tips:<\/p>\n<ol>\n<li><strong>Set realistic goals<\/strong><br \/>\nBreak your goal into small, achievable steps. For example: \u201cI want to lose 5 kilos in 3 months\u201d instead of \u201cI want to eat completely healthy.\u201d<\/li>\n<li><strong>Make a concrete plan<\/strong><br \/>\nSaying \u201cI will go to the gym twice a week\u201d is much more specific than \u201cI want to get fitter.\u201d<\/li>\n<li><strong>Find an accountability partner<\/strong><br \/>\nWork with a friend or family member to motivate and hold each other accountable.<\/li>\n<li><strong>Use visualization<\/strong><br \/>\nImagine how it feels to achieve your goal. This keeps you focused and motivated.<\/li>\n<li><strong>Reward yourself<\/strong><br \/>\nCelebrate small successes, like reaching a weekly goal. Treat yourself to something fun!<\/li>\n<\/ol>\n<\/div><div class=\"fusion-title title fusion-title-4 fusion-sep-none fusion-title-text fusion-title-size-two\" style=\"--awb-margin-right-small:0px;--awb-margin-left-small:0px;\"><h2 class=\"fusion-title-heading title-heading-left fusion-responsive-typography-calculated\" style=\"--fontSize:32;line-height:1.3;\">My New Year\u2019s Resolutions for 2025<\/h2><\/div><div class=\"fusion-text fusion-text-5\"><p>It\u2019s always exciting to share your resolutions with the world because what if you don\u2019t succeed? But having that extra accountability helps me achieve my goals!<\/p>\n<\/div><div class=\"fusion-title title fusion-title-5 fusion-sep-none fusion-title-text fusion-title-size-three\" style=\"--awb-margin-right-small:0px;--awb-margin-left-small:0px;\"><h3 class=\"fusion-title-heading title-heading-left fusion-responsive-typography-calculated\" style=\"--fontSize:24;line-height:1.2;\">My goals for 2025<\/h3><\/div><div class=\"fusion-text fusion-text-6\"><ul>\n<li>I am healthy and fit.<\/li>\n<li>I can easily run 5 km.<\/li>\n<li>I can sit comfortably in the car for 2 hours without feeling stiff when I get out.<\/li>\n<li>My body is optimally nourished.<\/li>\n<li>I am strong and well-balanced: I can swing on the monkey bars and walk on the balance beam, both forward and backward.<\/li>\n<\/ul>\n<\/div><div class=\"fusion-title title fusion-title-6 fusion-sep-none fusion-title-text fusion-title-size-three\" style=\"--awb-margin-right-small:0px;--awb-margin-left-small:0px;\"><h3 class=\"fusion-title-heading title-heading-left fusion-responsive-typography-calculated\" style=\"--fontSize:24;line-height:1.2;\">How will I achieve this?<\/h3><\/div><div class=\"fusion-text fusion-text-7\"><p><strong>Exercise<\/strong><\/p>\n<ul>\n<li>Run 3 times a week using the &#8220;Watch to 5k&#8221; app. After I can run 5k, I\u2019ll do it twice a week.<\/li>\n<li>Strength training for 35 minutes, 3 times a week.<\/li>\n<li>Stretching or yoga for 25 minutes, 2 times a week.<\/li>\n<li>In dry weather: practice on the monkey bar and balance beam once a week to monitor progress.<\/li>\n<\/ul>\n<p><strong>Nutrition<\/strong><\/p>\n<ul>\n<li>Avoid added refined sugars.<\/li>\n<li>Drink a green smoothie at least 3 times a week.<\/li>\n<li>Cook a healthy meal myself 2 times a week.<\/li>\n<\/ul>\n<p><strong>Emotions and Thoughts<\/strong><\/p>\n<ul>\n<li>Address limiting thoughts and emotions and do Balances when needed.<\/li>\n<li>Reflect once a week on the steps I\u2019ve taken and my feelings about them.<\/li>\n<li>I\u2019ll track my progress on my action steps with a chart on the refrigerator.<\/li>\n<\/ul>\n<p><strong>Visualization<\/strong><\/p>\n<ul>\n<li>Once a month, visualize the desired outcome using the &#8220;Create a New Reality&#8221; protocol of <nobr>PSYCH-K&reg;<\/nobr>.<\/li>\n<li>Adjust my action steps based on insights gained from visualization and Balancing.<\/li>\n<\/ul>\n<p><strong>Accountability Partner<\/strong><\/p>\n<ul>\n<li>I\u2019m part of a group chat with other Facilitators and share one message per day about my goals and actions.<\/li>\n<li>I join the weekly Zoom call to discuss my progress and do Balancing together.<\/li>\n<\/ul>\n<p><strong>Rewarding Myself<\/strong><\/p>\n<ul>\n<li>If I follow my action steps for a week, I\u2019ll celebrate with a victory dance in my living room.<\/li>\n<li>Every 4 weeks, I\u2019ll reward myself with a small gift.<\/li>\n<\/ul>\n<\/div><div class=\"fusion-title title fusion-title-7 fusion-sep-none fusion-title-text fusion-title-size-two\" style=\"--awb-margin-right-small:0px;--awb-margin-left-small:0px;\"><h2 class=\"fusion-title-heading title-heading-left fusion-responsive-typography-calculated\" style=\"--fontSize:32;line-height:1.3;\"><p>Strengthen Your Mindset with <nobr>PSYCH-K&reg;<\/nobr><\/h2><\/div><div class=\"fusion-text fusion-text-8\"><p>Sometimes, limiting beliefs are deeply rooted in our subconscious. Thoughts like <em>\u201cI\u2019m not strong enough\u201d<\/em> or <em>\u201cI can\u2019t keep this up\u201d<\/em> can sabotage you without you realizing it.<\/p>\n<p><strong><nobr>PSYCH-K&reg;<\/nobr><\/strong> is a powerful method that helps transform these limiting beliefs into positive, supportive thoughts. Imagine replacing doubt with thoughts like: <em>\u201cI am capable, and I can keep this up!\u201d<\/em> With <nobr>PSYCH-K&reg;<\/nobr>, you take control of your life and turn your resolutions into reality.<\/p>\n<\/div><div class=\"fusion-title title fusion-title-8 fusion-sep-none fusion-title-text fusion-title-size-two\" style=\"--awb-margin-right-small:0px;--awb-margin-left-small:0px;\"><h2 class=\"fusion-title-heading title-heading-left fusion-responsive-typography-calculated\" style=\"--fontSize:32;line-height:1.3;\">What is your New Year\u2019s Resolution?<\/h2><\/div><div class=\"fusion-text fusion-text-9\"><p>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!<\/p>\n<p>Want to learn more about how <nobr>PSYCH-K&reg;<\/nobr> can help you achieve your goals? Feel free to reach out or join one of the <a href=\"https:\/\/www.dewerff.net\/en\/workshops\/basic-workshop\/\">workshops<\/a>!<\/p>\n<\/div><div class=\"fusion-title title fusion-title-9 fusion-sep-none fusion-title-text fusion-title-size-two\" style=\"--awb-margin-right-small:0px;--awb-margin-left-small:0px;\"><h2 class=\"fusion-title-heading title-heading-left fusion-responsive-typography-calculated\" style=\"--fontSize:32;line-height:1.3;\">References<\/h2><\/div><div class=\"fusion-text fusion-text-10\"><p>[1] Bupa\/ComRes (2015). Survey on New Year&#8217;s Resolutions.<\/p>\n<p>[2] Strava (2019). <em>Strava Data Reveals Quitters Day: The Day Resolutions Fail.<\/em><\/p>\n<\/div><\/div><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":5,"featured_media":13344,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"footnotes":""},"categories":[2242],"tags":[],"class_list":["post-13367","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-en"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.2 (Yoast SEO v28.2) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>The New Year: Time for New Year&#039;s Resolutions! - de Werff | training | groei | genezing<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.dewerff.net\/en\/the-new-year-time-for-new-years-resolutions\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The New Year: Time for New Year&#039;s Resolutions!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.dewerff.net\/en\/the-new-year-time-for-new-years-resolutions\/\" \/>\n<meta property=\"og:site_name\" content=\"de Werff | training | groei | genezing\" \/>\n<meta property=\"article:published_time\" content=\"2025-01-01T08:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-01-02T11:47:08+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.dewerff.net\/wp-content\/uploads\/2024\/12\/Blog-goede-voornemens.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1040\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Marit Lemmens\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Marit Lemmens\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.dewerff.net\\\/en\\\/the-new-year-time-for-new-years-resolutions\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.dewerff.net\\\/en\\\/the-new-year-time-for-new-years-resolutions\\\/\"},\"author\":{\"name\":\"Marit Lemmens\",\"@id\":\"https:\\\/\\\/www.dewerff.net\\\/#\\\/schema\\\/person\\\/4e5ff417796eac5130efad67f5490942\"},\"headline\":\"The New Year: Time for New Year&#8217;s Resolutions!\",\"datePublished\":\"2025-01-01T08:00:00+00:00\",\"dateModified\":\"2025-01-02T11:47:08+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.dewerff.net\\\/en\\\/the-new-year-time-for-new-years-resolutions\\\/\"},\"wordCount\":4217,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/www.dewerff.net\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.dewerff.net\\\/en\\\/the-new-year-time-for-new-years-resolutions\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.dewerff.net\\\/wp-content\\\/uploads\\\/2024\\\/12\\\/Blog-goede-voornemens.png\",\"articleSection\":[\"PSYCH-K\u00ae Blog\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.dewerff.net\\\/en\\\/the-new-year-time-for-new-years-resolutions\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.dewerff.net\\\/en\\\/the-new-year-time-for-new-years-resolutions\\\/\",\"url\":\"https:\\\/\\\/www.dewerff.net\\\/en\\\/the-new-year-time-for-new-years-resolutions\\\/\",\"name\":\"The New Year: Time for New Year's Resolutions! 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