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As the new year rolls in, the tradition of setting resolutions comes alive. Forty-four percent of us make a New Year’s Resolution.  Yet, despite our best intentions, most resolutions falter before spring. Why? The answer may lie in how we approach them. With a focus on personalization and an evidence-based framework, you can transform your resolutions into achievable goals that stick. Let’s dive into a six-step plan to guide your 2025 resolutions toward success.  2025 can be a great year to Live Long and Well.

Eighty percent of New Year’s Resolutions focus on health (e.g., weight loss, exercise, reduce alcohol).  But, you may have others.  This articles focuses on health—but many of these six steps could work in non-health areas (e.g., career, family).

I believe that a systematic approach to setting New Year’s Resolutions will make it more likely that you will stick with them and succeed.  Give yourself time to get ready.  Perhaps take the month of January to work through the six steps and then get going February 1^st.  There is no magic about January 1^st.  Any time is a good time to begin. 

So, let’s begin:

Step 1: Assess Your Baseline

Before setting goals, take stock of where you stand. This reflective phase helps you identify strengths, weaknesses, and areas for improvement. Use these domains to guide your assessment:

1. The Six Pillars of Health: How have you done with the Six Pillars to Live Long and Well:   your exercise routine, sleep quality, nutrition, mind-body practices, exposure to heat/cold, and social connections?  Are some in need of further attention?  For me, I have not been meditating as much as before and saunas became rarer.  Time to re-focus.
2. Risk Factors: there are known risk factors that contribute to cardiovascular disease and cognitive decline.  Where are you on metrics like blood pressure, blood cholesterol, weight, evidence of diabetes, and alcohol use?  Are there any you wish to focus on in 2025? 
3. Preventive Care: Are you up-to-date on screenings and vaccinations?  We often think about colonoscopy or flu shots, but how about your tetanus?  Is it time for a booster?
4. Health Type: Are you a Holistic Health Hacker, Single-Minded Achiever, Purposeful Path Planner, or Contentment Creator? Don’t know?  Take the Health Type Quiz.  Understanding your type can guide your approach.  Single Minded Achievers might consider broadening their focus.  Holistic Health Hackers might reduce some areas of focus while adding new ones.  Contentment Creators….well they may be comfortable where they are.
5. Past Patterns: Reflect on what has and hasn’t worked for you in prior years.  For me, having a trainer arrive every week ensured that I did strength training.  But, saying that I should do high intensity workouts was clearly not enough.  What has worked or not worked for you in the past?

Step 2: Develop a List of Focus Areas

Brainstorm all the areas that you might want to improve—no matter how big or small. This list is a starting point. Then, narrow/prioritize the longer list to a smaller one (perhaps just 1-3 resolutions). For me, my list includes addressing the weakness in my left leg (vs. my stronger right leg) and building more emotional energy so I can focus more on others.

Step 3: Set your 2025 Resolutions

Although there aren’t too many scientific studies on New Year’s Resolutions, there is a broader evidence base on how to make life changes.  Here are some of the key elements.  Be specific by defining what you want to achieve.  Better to specify “walk five mornings each week” rather than “get more exercise”.

Write your resolutions using positive language (e.g., eat more fruits and vegetables) rather than negative language (e.g., don’t eat sweets).  Studies show that positive resolutions show more success than negative ones.

Finally, consider incremental goals—for month one, measure food portion size.  After month one, then add another incremental step.  Having a long term goal (e.g, lose 20 pounds) may be desirable, but less likely to succeed than a series of short term ones. 

Step 4: Define Your Monitoring Plan

We all need reinforcement and tracking progress provides an excellent approach.  I like the “N of 1”study format.  For each of the resolutions, measure your baseline (e.g., assess your sleep using an Oura Ring or FitBit).  Then, begin the new behavior.  After several weeks or a month, re-assess how you are doing.  Have the “numbers” improved?  You can find questionnaires for almost anything!  I will use a “concern for others” questionnaire to track my progress on one of my resolutions.  I will re-do my DEXA whole body analysis to assess my enhanced strength training.

Step 5: Build Infrastructure and Support

How can you build a support system to make success more likely?  Perhaps an accountability partner my help you to get to the gym or join you on regular neighborhood walks?  Might you need a health coach to support you (if you wish to work with me, head to my website)?  Or a sports trainer? 

For me, having a sports trainer ensures weekly strength training, while a men’s accountability group keeps me focused on my goals.

Step 6: Refine as Needed

Slips are normal; what matters is restarting. Studies show that 53% of resolution-setters experience setbacks, averaging 14 slip-ups annually. Use these as learning moments, not reasons to quit. Adjust your goals if they’re too ambitious or no longer align with your needs.  This process resembles a marathon more than a sprint.  Take “walking breaks” as needed.

Final Thoughts

Resolutions don’t have to fail. By assessing your baseline, setting achievable goals, and creating systems of accountability, you can make 2025 your year of meaningful, lasting change. For those seeking deeper guidance, explore my health programs at drbobbylivelongandwell.com.

Here’s to a healthier, more fulfilling year ahead. Let’s make 2025 the year you live long and well.