Setting Goals That Stick: How to Make 2025 the Year You Actually Achieve Your Resolutions (No Really, You Can Do It!)

Jan 1

Ah, the new year! That magical time when we all dust off our old goals, make shiny new ones, and promise ourselves that this will be the year we finally stick to our resolutions. It’s a fresh start, a clean slate, a time for self-improvement… and probably some leftover holiday snacks. But let’s be real—by February, most of those “new year, new me” promises are already gathering dust, and we’re back to binge-watching the latest Netflix series while pretending we’re not avoiding our exercise routine.

But what if this year could be different? What if 2025 is the year that you actually hit those goals without feeling like you’re running a marathon in slow motion? Believe it or not, it can be done! Here’s how to make those goals actually stick without feeling like a fraud every time you share an inspirational quote on your social media.

1. Start Small (Really Small—Like, Baby Steps Small)

You know that ambitious goal of running a 5k every morning? Well, that’s probably not happening after a few days of your cozy, warm bed mocking you. Instead of setting yourself up for failure, start with something that doesn’t make you want to cancel your gym membership before it’s even activated.

Let’s go easy: how about a goal like "I’ll stretch for 5 minutes every morning before I reach for my phone"? That’s achievable. You can do that. Stretching doesn’t require an elaborate plan or any special gear—just you, your pajamas, and your morning coffee. And guess what? In a month, you’ll have made stretching a habit without any guilt trips or “I’m a failure” pep talks.

Small wins are easier to track and will give you the motivation to keep going. Plus, breaking down big goals into smaller steps helps prevent the overwhelming feeling that often leads to quitting.

2. S.M.A.R.T. Goals (But Let’s Make It Fun, Not Terrifying)

The SMART goal approach is basically a life hack, but let’s be real—if you’re anything like me, you’re already thinking, "What does 'specific' even mean? Can I just say ‘become a millionaire’ and call it a day?" Spoiler alert: that’s not how it works.

SMART stands for:

Specific: Instead of “I want to be healthier,” try “I will exercise for 30 minutes, three times a week.”
Measurable: Track your progress! Use apps or a journal to monitor your daily goals.
Achievable: Be realistic—don’t set goals that are too big to reach in a short time.
Relevant: Choose goals that align with your values and long-term objectives.
Time-bound: Set a timeframe (e.g., “I will exercise three times a week for the next month”).

For example, instead of "I want to be healthier," how about: “I will drink 8 glasses of water every day for the next 30 days”? That’s measurable, achievable, and will have you feeling a little less like a raisin in a desert.

3. Forget Perfection, Let’s Go for Progress

Let’s talk about perfection. Perfection is like the unicorn of goal-setting—beautiful in theory, impossible in practice, and frankly, exhausting. You don’t need to be perfect. You don’t need to be that person who’s at the gym at 5 a.m. every day, posting inspirational quotes in between reps (unless that’s your thing—no judgment).

The key here is progress. If you miss a day, no big deal! Go ahead and eat that cookie, or skip that yoga session, but then get back on track the next day. Therapy helps you be kinder to yourself when you slip up because here is the reality: life’s messy. Perfection doesn’t exist, but progress? That’s something we can work with.

4. Make Self-Care Part of Your Goal List

We’re all guilty of putting our mental health on the back burner, telling ourselves, “I’ll work on that after I lose 10 pounds, finish that project, and finally organize the junk drawer.” But guess what? Your mental health is not just another item to check off. It’s the foundation for everything else.

Set some self-care goals that nourish your soul. Maybe it’s taking 10 minutes each day for deep breathing or prayer. Or saying “no” to that text from your mom asking for a last-minute favor (they’ll live, promise). Therapy can help you prioritize your mental well-being while keeping your feet firmly planted in the land of reality—where Netflix and relaxation are equally important.

5. Accountability Buddies: They’re Not Just for Kids

Remember when you were a kid and your friend made you sign a pinky swear to finish that book? Well, accountability buddies are still a thing, and guess what? They’re even more powerful when you’re an adult. Share your goals with someone you trust (your therapist, a friend, or your partner) and ask them to check in with you.

Therapists are experts in this area—they’ll help you track your progress, encourage you when you feel like skipping a session, and remind you that you’re doing great, even when you feel like your goals are slipping away. So, when you’re thinking of bailing on your 5-minute stretch routine, just imagine your therapist silently judging you. Works every time.

6. Be Flexible (Like a Yoga Instructor)

Life happens. Sometimes you’ll get busy, your kid will spill their breakfast, or you’ll burn your dinner and order takeout instead. Don’t let one hiccup derail your entire year. Be flexible with your goals. If you miss a day or you realize your original goal doesn’t fit your lifestyle anymore, change it.

Therapy helps you stay adaptable. It’s all about creating a mindset that focuses on the long-term benefits, even if you’re temporarily sidetracked by a Netflix marathon or a surprise pizza delivery. Remember, the journey is just as important as the destination, and sometimes the destination involves snacks.

7. Celebrate Small Wins (Yes, Even the Tiny Ones)

Did you drink water today? Celebrate! Did you stretch for 5 minutes? Huge win! Did you resist the urge to scroll through social media at 3 a.m.? That’s a victory worth noting. Celebrate every small win along the way to stay motivated and remind yourself that you’re making progress, not just checking boxes.

Therapists can help you identify your wins, even when they seem tiny. And they’ll help you learn to take pride in these little victories because, let’s face it, those add up to big changes over time.

Conclusion

So there you have it—2025 doesn’t have to be a year of broken resolutions and guilt trips. With a little planning, some self-compassion, and a few realistic goals, you can make this your most successful year yet. Therapy can be your secret weapon, helping you stay grounded, flexible, and kind to yourself along the way.

Are you ready to actually keep those goals this year? (No pressure, but we’re rooting for you!)

Remember: progress, not perfection. Now go on and crush those goals—one stretch at a time.