The Radical Power of Habits: How Habit Formation Can Transform Goal Setting for Your New Year's Resolutions in 2025
Say Goodbye to 2024 and Hello to 2025!
For a lot of us, the new year can be an organic time to evaluate and reflect on the year that has passed. It’s a time to reflect on what went well, what didn’t go so well, and what to look forward to. It’s also an opportunity to set new goals. I think the hardest part is what comes after we identify our goals. Now what? While goal setting is important and a helpful tool to help us grow, it can also be overwhelming and discouraging if we don’t take a step back and plan out how to achieve our goals. For that reason, I like to encourage my clients to focus more on habit forming. It helps take the pressure and focus away from the result of the goal and more towards actionable steps we can take that leaves us feeling encouraged and optimistic about positive change. Here are some strategies on ways to form habits.
First things first, make sure the habit you want to build is realistic and yours:
The first step is to choose a habit that is realistic and achievable. Try to start with something small that is simple and easy to incorporate. That way, taking the first step can be easier and once that ball is rolling it will organically continue to roll. Not only does the habit you want to integrate need to be realistic, but it also needs to be a habit that’s yours. A good way to assess if the habit you are wanting to form is extrinsic is if it starts with “I should.” Trying to force yourself to implement a habit because you think you “should” or feel pressured to do it because society said so isn’t likely to work.. Your “why” is important to identify because it determines the foundation of the habit. Your reason is something you can always fall back on. Think about why you want to implement this habit? Is it because you feel obligated or expected to? Does the habit align with your values and what’s important to you? Why will creating this habit matter for you in the long run? Check in with your why, and identify that there’s a critical mass of YOU in the desire to build this habit, not someone else.
Find ways to make it fun and pleasant:
I know I’m not the only one who struggles with task initiation or motivation, and let’s be honest, depending on what habit we are trying to form, it may be a bit mundane or tedious. Incentivizing or adding in pleasure can be a great way to help us take the first step. For instance, let’s say that your New Year’s resolution is to move your body more in 2025. Some ways to add pleasure might be getting a new cute workout outfit, trying out a unique or different workout class, or creating your perfect workout playlist. Habits and routines can feel boring which can lead to it feeling more like a chore rather than something you want to do. Start to think of ways to spice up your habit that make it more enjoyable or exciting for you to participate in. If there’s fun and anticipation around getting started, you’ll be more likely to want to engage with the habit on a regular basis. Ask yourself, what could I do to make this habit I’m trying to create slightly more enjoyable?
We listen and we don’t judge:
Habit forming isn’t linear, just like change isn’t. Your progress is going to ebb and flow. Going into it with the understanding that it’s going to take trial and error will significantly help you be persistent even when things aren’t going the way you originally wanted. That way, your expectation for yourself is realistic. It’s important to be your own hype man and not judge yourself. Give yourself room to fail and space to try again. Change doesn’t happen in an instant. It is going to take time and consistency. If you’re having trouble encouraging yourself, try to call a friend, think about what your pet would say if they speak in support of you, or listen to your favorite hype song when you need motivation. It can be helpful to lean on your support system to help encourage you and keep you accountable to the habits you’re in the process of creating.
Be patient, and be kind:
I know it’s difficult building and keeping up with habits, but it is worth spending time and energy on to support your long-term mental, emotional, and physical health. I know it’s the new year and for a lot of us it can feel like a fresh chapter in the book of your life, but changing and forming habits don’t have to be restricted to the New Year. It can happen at any time. So, please be kind to yourself and give yourself grace as you go through the ups and downs of forming habits.
About The Author
Jane Lim is a Licensed Independent Clinical Social Worker in D.C. and Virginia. She supports adults in their 20’s and 30’s to navigate challenges in young adulthood. Jane prioritizes creating genuine relationships with her clients so that they can work together on molding a life her clients feel empowered to live.
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Start Your New Year Strong with The Sterling Group, Washington, DC!
Whether you're in Washington, DC, for in-person therapy or in Virginia and Maryland for online sessions, our expert team is here to support you every step of the way in 2025. We're dedicated to helping you reach your goals and make positive strides toward a healthier, happier you. Start your therapy journey with us by following these steps:
1. Schedule a consultation with us using our contact form.
2. Meet with one of our skilled therapists.
3. Begin forming new habits for the new year.
