Struggling with New Year’s Resolutions? Practical Tips for Healthier Habits in 2025

Unfortunately, many of the goals we set prove to be too ambitious and unsustainable to maintain for more than a few weeks. In fact, it has become so commonplace to throw in the towel on those new year’s resolutions that the second Friday in January has become known as “Quitter’s Day.” For this reason, some go so far as to avoid making new year’s resolutions in the first place! However, research shows that “new beginnings,” such as the start of a new week, or in this case, a new year, are actually a great time to set goals because of the idea of a “clean slate”. When it comes to health and nutrition, it’s important to set goals that are realistic, sustainable, and that will contribute to an overall healthier lifestyle. Here are some key points when setting new year’s resolutions that you can actually stick to.

Intrinsic motivation refers to the drive to engage in activities because they are personally rewarding and enjoyable, rather than because of external pressures or rewards and this will be key when it comes to sustainable habits. When setting goals, we should choose activities and habits that we genuinely enjoy, rather than focusing on activities that we feel like we “should be doing” but that actually feel like punishment. For example, if you hate running, don’t choose a goal of running a 10k! If you have goals surrounding exercise, find activities that you look forward to doing, such as yoga or bike riding. Sometimes, you may need to find ways to make exercise more enjoyable, like saving your favorite podcast for treadmill sessions or catching up with a friend or family member during a walk with your dog. You’ll find yourself looking forward to your workouts, which will allow you to be consistent.

Self-reflection is a crucial skill when it comes to setting goals and sticking to them. The ability to evaluate where you are now and where to want to be allows you to work out the exact steps you need to take to reach your goals. Regularly engaging in self-reflection demands that you take an honest look at your own habits, promoting self-awareness while fostering a growth mindset. Take a moment today to reflect on your current habits and identify one small step you can take toward your goals.

Writing down your goals is a proven way to increase the likelihood that you’ll take steps towards achieving them. When we write down our goals, we hold ourselves more accountable. The act of writing them down forces us to be more clear and intentional. ry using tools like a journal, a habit-tracking app, or even sticky notes on your mirror to keep your goals visible and track your progress consistently.

Avoid an all-or-nothing mindset and instead focus on small wins and improvements over time. When you take an all–or–nothing mindset, you’re much more likely to give up as soon as you feel that you’ve made one small slip-up. For example, if your goal is to go to the gym six days a week but you currently don’t have any exercise routine, this goal may be unrealistic. Other barriers such as a busy work schedule, family responsibilities, or lack of motivation can make this goal even harder to achieve. This can make skipping the gym altogether feel easier than squeezing in a shorter workout.

In the pursuit of “perfection,” you’ve given up on making any progress at all. If you skip one workout, it’s okay—what matters is that you get back on track tomorrow. Instead, know that a workout of even 20 minutes, three times a week, can have a significant positive impact on your health. This is also where self-evaluation comes into play. Look at your current habits and take steps to improve upon where you are now, rather than aiming for perfection and then completely giving up when that proves to be unachievable. 

When you set approach-oriented goals, such as increasing your daily intake of fruits and vegetables, you’re much more likely to be successful than if you set avoidance-oriented goals, such as “stop eating ice cream.” When you tell yourself you’re going to avoid doing something, you still end up fixating on that thing you want to avoid, without giving yourself a healthier alternative with which to replace it. If you instead focus on aiming for five servings of vegetables a day, there’s less room in your diet for sweets anyway! When it comes to nutrition, an “addition” mindset allows you to think about nutrients to add to your day, such as fiber, whole grains, and healthy fats, rather than restricting yourself. An avoidance mindset, on the other hand, can lead to feelings of deprivation, which often backfires and makes cravings stronger. This can create a negative cycle where the more you try to avoid certain foods, the more you focus on them, making it harder to achieve long-term health goals. Instead of seeing foods as ‘good’ or ‘bad,’ shift your focus to balance and variety, ensuring you nourish your body with what it truly needs.

As you work towards your goals, keep in mind that you have more control over behaviors rather than the outcome, and that health benefits are often associated with behaviors. For example, the behavior of incorporating more fiber into your diet is associated with better digestive health, stable blood sugars, and improved heart health. By focusing on the journey, rather than solely focusing on the outcomes, you’re more likely to stay motivated and embrace the progress you’re making, even if it’s gradual. Remember, every positive change, no matter how small, brings you closer to a healthier lifestyle. Engaging in healthier behaviors, regardless of the outcome, fosters a sense of accomplishment and well-being, helping you stay on track and feel empowered in your journey.

Start small, reflect often, and celebrate every step forward. A healthier you is built through sustainable habits, and each positive change, no matter how small, brings you closer to your goals. Remember, even if you face challenges along the way, those moments are part of your growth. Your goals should inspire you to become the best version of yourself, and every bit of progress is worth celebrating!

Blog written by Sarah Davis, MS, RDN for The Academy of Nutrition and Dietetics.