Forget Resolutions
Build Habits That Stick in 2025
I hope everyone is enjoying some well-deserved time off this holiday season. While some of us may find it hard to resist checking email, working on a project, or crafting a newsletter (guilty), I hope the pace has eased compared to usual weeks. Just like in business, the year’s end serves as a great time to reflect on lessons learned, accomplishments, and areas for improvement. It also presents an ideal chance to begin planning for the year ahead.
I’ve created an Annual Review and Planning Template, which you can find HERE to help you get started.
Now, let’s talk about New Year’s resolutions. If we’re honest, most of them don’t stick. Research from US News & World Report shows that 80% of resolutions are abandoned by February. Why? Because resolutions often focus on outcomes rather than the systems or habits that make those outcomes possible.
For example, if you want to lose 10 pounds, you might think, I’ll eat less, hit the gym, and cut out sugar. But healthy weight loss takes time. When you don’t see results quickly, it’s easy to give up and revert to the habits that got you where you are.
Instead of setting a goal like “lose 10 pounds,” focus on creating habits that make weight loss a natural byproduct. Shift your thinking to “What habits will get me closer to the person I want to be?”
For me, I want to write more. Instead of hoping I’ll magically find time, I need to schedule time every day to write, just like I schedule my jiu-jitsu training or gym sessions. Why should the activities I want to improve get less than the same intentional focus?
The Power of Habit Stacking
In Atomic Habits, James Clear introduces the concept of habit stacking, a strategy to build new habits by anchoring them to existing ones. Tying a new habit to something you already do consistently creates a natural trigger to keep you on track.
Here’s the framework:
Anchor to an Existing Habit: Identify a habit you already do consistently (e.g., brushing your teeth, brewing coffee, or checking email).
Pair with a New Habit: Attach the new habit you want to build to this anchor.
Use the Formula: After [current habit], I will [new habit].
Examples:
After I start brewing my coffee, I will meditate for 5 minutes while it is brewing.
After I brush my teeth, I will write down one thing I’m grateful for by keeping my journey next to my toothbrush.
The key is starting small. Write down all the habits you want to develop. Then, choose one habit that fits your current life. Trying to change too many habits at once is destined for failure. If you’re busy with kids, you’ll probably not find three extra hours a day to start a bodybuilding career. But if you aim to build muscle, you can add small habits, like doing push-ups, air squats, or pull-ups throughout the day.
When I went through Army Airborne School, we did six pull-ups every time we left the dining facility (DFAC). Why? To build strength for the parachute fall. When changing the direction of the parachute, you had to do a pull-up on the risers. Three weeks later, everyone could knock out pull-ups like a machine. That’s the power of repetition and habit stacking.
Let’s Start Planning:
Habit Identification: Write down all of the habits you wish you could do daily.
Start Small: Pick one habit that fits your current lifestyle.
Anchor It: Tie it to something you already do daily.
Track Your Progress: What isn’t tracked doesn’t get done. Use an app or a journal.
Tell Someone: Accountability matters. When you tell others about your habits, you’ll subconsciously feel like they’re holding you accountable, too.
Resolutions shouldn’t focus on outcomes like “lose weight” or “save money.” Those are the results. Instead, focus on the behavior changes and lifestyle systems that will naturally deliver those results over time.
Maintaining Relationships Are Habit Too
Take the time to reflect on the people in your life who matter most. Make reaching out to them a habit, too. Even the strongest relationships need attention, like a fire. If left unattended for too long, it will burn out. Small, consistent actions, texts, calls, or visits, can keep those flames alive.
Define Your 2025
Jackie and I like to pick a word or phrase (a mantra) to define our year. This year, mine is Intentional Alignment. It’s about aligning my values, priorities, and actions to achieve purpose-driven growth in every area of my life.
How are you going to define your 2025?
Don’t get captured.
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Also, Check out the Prof Z Project Library, where I have added many resources (books, tools, articles, and podcast recommendations) for different topics such as entrepreneurship, leadership, operations, finance, personal development, real estate, and even health and fitness. It's a free resource, so enjoy a single location for valuable things I have found. Send me a message with any suggestions for adding to the library.