The start of a new year always brings a mix of excitement and possibility. The idea of a fresh beginning feels energizing—a clean slate to leave behind the past and focus on creating the life we truly want. But as we flip the calendar to 2025, it’s worth asking: are those sweeping New Year’s resolutions actually setting us up for success, or are they part of a frustrating cycle?
The allure of massive changes—overhauling your diet, hitting the gym daily, or adopting a completely new lifestyle—is strong. But research consistently shows that smaller, consistent changes are far more effective and sustainable over the long term.
As a registered clinical dietitian and mindset mentor, I’ve seen firsthand how small, incremental changes can create lasting results. Behavioral science supports this. Studies have found that adopting micro-habits—like adding one serving of vegetables to your meals or walking 10 extra minutes per day—is more likely to lead to long-term behavior change than attempting dramatic lifestyle overhauls.
Why? Because small changes are manageable. They don’t overwhelm your brain’s capacity to adapt. Research from Stanford University’s BJ Fogg, PhD, highlights that success in building habits lies in starting tiny and celebrating even the smallest wins. When you feel accomplished, you’re more likely to stick with the change and build on it.
James Clear, author of Atomic Habits, emphasizes the power of 1% improvements. He explains that if you can get just 1% better each day, those incremental gains compound over time, leading to significant transformation. Similarly, he discusses the "habit loop"—a cycle of cue, routine, and reward—as a foundation for creating and sustaining habits. Understanding this loop allows you to intentionally build habits that work for you rather than against you. If you are looking to build better habits that will stick long term think small, not big!
We’ve all witnessed the phenomenon: gyms are packed in January, only to see attendance dwindle by February. Gym owners know this and plan accordingly; they don’t add lockers to accommodate the influx because they’re aware most resolutions don’t stick.
Why do so many resolutions fail? It’s often because they’re driven by guilt, shame, or a sense of inadequacy. This emotional weight can make massive changes feel unsustainable, leading to burnout and discouragement. A 2020 study published in the Journal of Behavioral Medicine found that people who set smaller, more attainable goals were significantly more likely to maintain healthy habits over the long term than those who aimed for dramatic transformations.
Dr. Carol Dweck’s groundbreaking work on mindset provides additional insight. In her book Mindset: The New Psychology of Success, she highlights the importance of a growth mindset—believing that your abilities can be developed through effort and learning. People with a growth mindset are more likely to view setbacks as opportunities to improve, rather than as failures. This perspective can be a game-changer when working toward long-term health goals.
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If you’re ready to break the cycle and make 2025 the year of sustainable growth, here are some science-backed strategies to help you get started:
Instead of overhauling your entire lifestyle, focus on one or two small, manageable changes. Focusing on sustainable lifestyle changes will bring you far greater results. For example:
These small steps might seem insignificant, but over time they can lead to profound health benefits. Studies show that even modest weight loss—5-10% of body weight—can improve markers like blood pressure, blood sugar, and cholesterol levels.
Every step forward is a success. Recognize and celebrate your progress, no matter how small. James Clear reminds us that "success is the product of daily habits, not once-in-a-lifetime transformations." This means celebrating even the smallest milestones reinforces the identity you’re building and motivates you to continue.
Dr. Carol Dweck’s research shows that adopting a growth mindset can transform how you approach challenges. Instead of viewing obstacles as insurmountable, see them as opportunities to learn and grow. This shift in perspective helps you stay resilient and adaptable when pursuing your health goals.
What works for someone else might not work for you. Your body, preferences, and circumstances are unique. For example, if you’re gluten or dairy-intolerant, as many of my clients are, adopting a diet plan that revolves around these foods won’t serve you. Tailor your goals to suit your individual needs and lifestyle. This personalized approach is key to achieving sustainable lifestyle changes.
Even if you’ve tried and failed before, it’s okay to ask for help. Working with a dietitian or mindset mentor can provide the accountability and personalized guidance you need to make progress. Research shows that people who have support are more likely to achieve and maintain their health goals.
January 1st is not a magic line in the sand. Each day, and every moment, is an opportunity to begin again. Instead of waiting for the “perfect” time to start, ask yourself, "What’s one thing I can do right now to move closer to my goals?"
Achieving sustainable health and wellness goals aren’t about perfection; they’re about progress. As we step into 2025, focus on building habits that nourish not just your body but also your mind and spirit. Be kind to yourself. Recognize that small, consistent actions can lead to profound, lasting change.
Let 2025 be the year you break free from unrealistic expectations and embrace a balanced, sustainable path toward health and happiness. You’ve got this!
Reach out to Justine Friedman for expert guidance and support with a tailor-made plan to help you create sustainable habits that gets you to your goals, without feeling deprived or restricted. Book a complimentary call here to find out more.
