Hey there! It’s that time of year again — January 1st rolls around, and suddenly it feels like the universe is giving us a brand new opportunity to hit the reset button. A fresh start, a blank page! It’s like the perfect moment to work on becoming a healthier, better version of ourselves. But if we’re being honest, why do we put so much pressure on starting everything on January 1st as if we can just forget about the past year and start completely over?
As a nutritionist, I’m here to tell you that the new year is a great time to refresh, but it’s also important to know that we don’t need to throw out the entire year to make positive changes. Let’s take a closer look at why New Year’s resolutions can feel so exciting — and how to actually make them stick.
What do we know about New Year’s Resolutions?
You've likely observed that many people's resolutions typically concentrate on physical health, such as losing weight, eating healthier, or exercising more. Gradually, mental health is becoming more prominent in people's New Year's resolution lists. These are certainly worthwhile goals, and fortunately, studies indicate that 55% of people who make resolutions feel successful in maintaining them a year later! However, not all resolutions are equally effective.
The real key to success is how we frame our goals. If you set approach-oriented goals — like adding more veggies to your meals, or getting a bit more active each week — you’re more likely to succeed. Research shows that people with this positive mindset are more successful than those focused on avoidance goals, like “cutting out junk food” or “avoiding sugar.” In fact, approach goals had a success rate of 58.9% compared to just 47.1% for avoidance goals. Pretty interesting, right?
Why Support Makes All the Difference
You know how it’s easier to stick to a new habit when you’ve got someone cheering you on? That’s because support plays a huge role in achieving our resolutions. Whether it’s a friend, a workout buddy, or a coach/nutritionist, having people to hold you accountable and encourage you along the way can make a big difference.
In fact, studies show that people who received support were significantly more successful in sticking to their resolutions compared to those who went it alone. So, don’t hesitate to reach out to your circle for help or find a group with similar goals. You don’t have to do this alone!
The Fresh Start Effect: Why the New Year Feels Like a Clean Slate
Ever wonder why we get so excited about January 1st? There’s actually a psychological reason for it! It’s all about the Fresh Start Effect, which is when we feel extra motivated after a big landmark or milestone, like the beginning of a new year. It’s like hitting a reset button in your mind, and you feel like you can leave behind any past mistakes or imperfections.
This effect can actually help make those big goals feel more attainable because we get the chance to mentally reset. So, when we think of New Year’s as a fresh start, it helps us get motivated to take action toward the things we really want to achieve.
The Power of Purpose and Motivation
At the heart of every New Year’s resolution is the desire for personal growth and improvement — and that’s where purpose comes in. Setting goals gives us something to work toward, whether it’s getting healthier, learning a new skill, or simply feeling better in our own skin. This desire for improvement is a natural part of being human, and it’s tied to something called intrinsic motivation — that internal drive that pushes us to become the best version of ourselves.
So, when you set your goals, remember that they’re not just about checking things off a list. They’re about aligning with that deeper motivation to grow and become the best YOU possible.
Making Resolutions Work for You Goal setting New year's resolution 2025
While the start of the new year can certainly give you that extra push, don’t feel like you have to wait until January 1st to make a change. Every day is an opportunity to start fresh. But if the new year feels like the right time for you to set new intentions, go for it!
Here are a few tips to help you stick with those resolutions:
Make them approach-focused: Instead of saying, "I’m going to stop eating junk food," try something like, "I’m going to add a veggies to my lunch every day." Small, positive changes are often more sustainable.
Build your support network: A friend, a family member, or an online group, ensure you have individuals who can assist you in staying focused. A bit of encouragement can make a significant difference! Follow my Instagram (@nutritionist.rapha) page for positive reminders.
Embrace the Fresh Start Effect: Use the new year (or any new milestone) as a motivation booster, but remember that you can create fresh starts anytime. It’s all about shifting your mindset and focusing on the possibilities ahead.
Stay connected to your purpose: Why do you want to improve your health? What’s the deeper reason behind your resolution? Keeping that motivation in mind can help you stay focused and committed, even when it gets tough.
Final Thoughts: New Year, New (But Not Perfect) You
While the new year is a wonderful time to start thinking about your goals, remember that there’s no magic about January 1st. Each day is a fresh opportunity for change, so don’t stress if you slip up or if things don’t go perfectly. The most important thing is to keep going, stay positive, and lean on the support around you.
Here’s to a year of growth, small wins, and positive changes — whenever you choose to start. You've got this!
Let’s make this year about progress, not perfection. 💪😊
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