New Years Resolutions: Small Steps, Big Progress (v1)

new behaviors new year new year's resolutions problem solving resilience & grit sports Jan 06, 2025

Written by: Dr. Mike Ronsisvalle

My son was eight, and I was coaching his recreational basketball team. It had been a great season—our team dominated game after game. Although I would like to take credit for all the success we had enjoyed up to that point, it was all thanks to a towering nine-year-old who was unstoppable under the basket. Heading into the championship, my strategy was simple: Feed the ball to our big guy and let him carry us to victory.

But my confidence quickly unraveled. The opposing coach had devised the perfect game plan. Instead of a typical defense, one player guarded our star at every moment while the rest double-teamed him relentlessly. We struggled offensively, and despite our team’s effort, we lost by two points in overtime.

It was a tough loss for my boys, but it wasn’t a lack of heart or hustle that cost us the championship—it was me. I was outcoached.

That loss taught me the most powerful lesson: Success doesn’t just happen. It requires a thoughtful game plan that prepares you for unexpected challenges with intention and purpose, equipping you to adapt when things don’t go as expected. I coasted into that championship game and never prepared my team to deal with a difficult situation that required a deliberate and creative strategy for success.

The same principle applies as we face a new year. Too often, we approach it with good intentions but without a real strategy. How many times have we recycled old resolutions—work out, eat better, lose weight, save money, spend more time with family—but end up falling back into familiar patterns when life gets tough? Just like my basketball team, our struggle isn’t about effort—it’s about preparation.

This year, let’s change that. Here’s how to craft a winning game plan for lasting success.

Focus on intentional goals

Most New Year’s resolutions start when we create a long list of goals that we believe will transform our life. But research shows that nearly 80% of New Year’s resolutions fail by February. Why? Because most are too broad or unrealistic.

After decades of helping people create goals for change in the clinical office one thing is clear to me, our brains can only handle so much at once. Overloading ourselves with too many goals creates decision fatigue and diminishes our ability to follow through. Research shows that narrowing your focus to a few meaningful goals increases your chances of success. Instead of listing every area of life you want to improve, ask yourself what truly matters right now.

For example, instead of vague resolutions like “get healthier,” “save money,” or “spend more time with family,” identify one or two specific goals. Maybe it’s exercising three times a week, building an emergency fund, or eating dinner as a family every Sunday. Focusing your energy on fewer priorities will help you make real progress.

To get started, here’s a quick quiz to help pinpoint your focus.

1. Which goal feels most important to you right now?

Feeling healthier and more physically energized.
Managing stress and achieving emotional balance.
Building or improving relationships.
Advancing in my career or finances.
Exploring personal growth and discovering new passions.

2. What’s your biggest obstacle to making progress?

Lack of energy or physical stamina.
Overwhelming stress or emotional struggles.
Feeling disconnected or unsupported by others.
Unclear goals or lack of motivation.
Not knowing where to start or how to focus.

3. What activity energizes you?

Exercise or physical activity.
Self-care practices like mindfulness or relaxation.
Spending quality time with loved ones.
Learning a skill or improving at work.
Pursuing hobbies or creative interests.

4. Which statement best describes how you want to feel this year?

Energized and strong.
Calm and emotionally balanced.
Connected and supported by others.
Fulfilled by professional achievements.
Inspired and passionate about life.

5. What’s missing most from your life right now?

A consistent routine for physical health.
Emotional balance and stress management tools.
Close relationships or deeper connections.
Clear professional direction or success.
Personal fulfillment and time for passions.

Count how many times you selected each letter. The letter with the highest total represents your primary area of focus for the year. If two or three letters have similar totals, these are equally important areas to address. While it’s tempting to address everything, focusing on key areas is more effective.

Mostly A’s: Prioritize physical health

This year, focusing on your physical health can make the biggest impact. Set achievable goals like improving nutrition, staying active, or getting better sleep. Small, consistent changes, like a daily walk or a balanced meal, can lead to big improvements in energy and overall wellness.

Mostly B’s: Strengthen mental health and emotional resilience

If mental health emerged as your focus, it’s time to prioritize stress management, mindfulness practices, or even emotional regulation techniques. Even small actions like journaling or meditating for 5 minutes daily can pave the way to greater emotional balance and peace.

Mostly C's: Invest in relationships

Your results suggest that your connections with others need attention. Strengthen relationships by improving communication, resolving conflicts, or spending more quality time with loved ones. These efforts will enrich your life and deepen your bonds.

Mostly D’s: Advance career and professional goals

If career growth topped your quiz results, set clear, actionable goals this year. Consider learning a new skill, networking with colleagues, or pursuing a promotion. Intentional steps can help you reach the next level in your professional journey.

Mostly E’s: Focus on personal growth and fulfillment

Your answers point to a need for personal fulfillment. Consider exploring new hobbies, learn a skill or dedicate time to passions that bring you joy. This year, let discovery and creativity guide you toward developing what makes you feel most fulfilled.

Hopefully, this quiz offers you valuable insight to help you focus on what matters most for the New Year. Take a moment to reflect on your answers. Grab a piece of paper and jot down two or three meaningful goals—ones that feel manageable and won’t overwhelm you. By narrowing your focus, you’ll set yourself up for success and create a clear path toward lasting change.

Answer the “why” question

Setting goals is the easy part. The challenge lies in sustaining the motivation to achieve them, Many of us start the new year with high hopes, only to lose steam a few weeks later. The difference between fleeting resolutions and meaningful, lasting change often boils down to understanding one key factor: Understanding the deeper reason, your "why."

When your goals are connected to something truly meaningful, they stop being chores on a to-do list and become purposeful actions that align with your values and priorities. Your "why" is your emotional anchor, the driving force that keeps you moving forward.

For example, “losing weight” might feel like a task, but reframing it as “I want to feel energized to play with my kids” gives it personal significance. Similarly, “saving money” becomes more compelling when tied to “I want to take my family on a dream vacation to create lasting memories.” Goals that resonate deeply with your true self are motivating and more resilient in the face of setbacks.

Connecting to your "why" also changes how you view obstacles. If your goal is to improve your health so you can live longer for your loved ones, missing a day at the gym becomes a pause, not a failure. This perspective helps you stay on track.

Now take a moment to go back to the resolutions. Reflect on what truly matters to you about these goals. Ask yourself:

What am I really trying to achieve?
How will my life improve if I reach this goal?
Who else will benefit from my success?

This exercise helps uncover the deeper meaning behind your ambitions and ensures your goals are rooted in what truly matters to you. By connecting with your "why," you’ll create a life that feels aligned with your purpose.

Dream big and start small

The final step in your game plan is to take small, consistent steps toward achieving them. Dream big, but start small. Breaking your resolutions into actionable, bite-sized pieces is how progress happens.

To take those first steps, reflect on your current habits and mindset. Ask yourself:

What has worked well in this area before?
What hasn’t worked, and why?
What are the biggest obstacles I’ve faced?

It might help to go back to your list of resolutions and write down the top three reasons you haven’t made progress in this area before.

This reflection will help you identify barriers to success and opportunities for meaningful change. Next, define what success looks like for each resolution. Be specific and realistic.

For instance, if your goal is better physical health, don’t attempt a complete diet overhaul, seven-day-a-week workouts, and a 5K in one month. Start with a simple habit like walking for 10 minutes a day for two weeks. Once that becomes routine, increase the duration or add another layer. At weeks three and four, extend your walks to 20 minutes and include stretching. In month two, incorporate two days of bodyweight strength training. By month three, consider joining a fitness class or running group.

New Years Resolutions: Small Steps, Big Progress (v1)

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