Three Things You Need to Keep Going with Your New Year’s Goals
Like many of us starting fresh in 2025, I’ve set some new year goals: learning Italian, buying less and lifting heavier weights. I’ve made a solid start, but there’s a day looming in January that could derail my efforts. It’s called Quitters’ Day – and it’s this Friday! It’s the day when many of us abandon our well-intentioned resolutions.
And it’s scientifically proven. Fitness app Strava analysed exercise data from nearly 100 million user-uploaded activities and found that exercise habits begin to wane by the end of the first two weeks in January.
So, how can we set ourselves up for success and avoid the Quitters’ Day trap? Here are three tips to help you stay on track with your New Year’s resolutions:
1. Visualise the Future You
Visualising your future self isn’t just a motivational technique; it’s a strategy that has been proven to work. A Stanford University study revealed that people who viewed digitally aged photos of themselves were twice as likely to save for retirement compared to those who didn’t. When you create a vivid image of your future self, you strengthen the connection between your current actions and long-term goals, making it easier to stay committed to achieving them.
Even better, focus on visualising the path to achieve your goal. For example, in running a marathon, don’t just picture the finish line—imagine hitting key milestones along the way: your first 5km, then 10km, and so on. By breaking it down, you build momentum, celebrate progress, and stay motivated every step of the journey.
2. Forget Perfection
This is something Jerry Seinfeld understands well. His ‘Don’t Break the Chain’ method revolves around consistency, not perfection. Every day he writes a joke, he marks an X on his calendar. If the chain breaks, he simply starts again. By focusing on daily habits rather than end results, you create a visual record of progress that keeps you moving forward.
3. Make It About Others
As humans, we’re wired to seek the path of least resistance. We’re also wired to avoid letting others down. This is where accountability comes in
Being accountable to others boosts motivation and makes it harder to give up. For me, giving up alcohol during pregnancy was a no-brainer—not just for my own health, but for the health of my children. In fact, 95% of Australian women reported not drinking alcohol in the first 20 weeks of pregnancy in 2022.
Make your resolution not just about you, but about others. How will your actions benefit them?
his shift in perspective can make all the difference. When others are counting on you, it’s much harder to quit. Giving up feels like letting them down.
Accountability to others also makes the change process less intimidating. Sharing your intentions, struggles, and successes with someone creates a valuable support network. It could be a family member, a friend, a colleague, or even someone on social media who shares similar goals. Change takes stamina. Having others cheer you on—and hold you to your promises—makes it easier to keep going.
Enlist their support, and let their encouragement become the extra fuel you need to keep your resolution on track.
Quitters’ Day Isn’t the End, It’s the Beginning
Quitters’ Day isn’t a verdict—it’s an opportunity to reset. The difference between those who achieve great things and those who don’t is that they keep going.
Success isn’t about shortcuts; it’s about persistence and embracing the discomfort that fuels growth. As Goethe reminds us, “Action has magic, grace, and power in it.”
May 2025 be a year of magic, grace and power.
