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Making Goals That Last: Realistic Habit Forming for 2025 

 

In our Moving Beyond Resolutions blog we discussed how resolutions often don’t work and can leave us feeling discouraged if we don’t achieve the ambitious goals we set at the start of the new year. 

 

We know that New Year's resolutions aren’t the most effective way to achieve our goals, with research showing that by mid-January, most resolutions are abandoned. But data shows that Australians are still eager for a fresh start. In 2025, 74% of Australians (15.5 million) set New Year's resolutions, with women and young people being more likely to set New Year's resolutions than men or older generations. 

 

The intention to change, grow, and form new habits is strong. But let’s explore why resolutions fail and alternative ways to achieve our goals than setting New Year's resolutions – which, by nature, are inflexible and resolute. 

 

In this blog, we’ll cover how to set realistic, achievable goals that stick without the pressure and self-criticism often associated with resolutions. We’ll also discuss the difference between habit-driven and desire-driven behaviours and how to build sustainable habits for the year ahead. 

 

 

Resolutions Have Faded (It’s May!) 

 

It’s May, and statistics show that many people have already abandoned their resolutions. But why does this happen, even when we still want to work on the goals we set in January? 

 

Well, behaviour science can tell us why this happens; it’s called the Fresh Start Effect.  

 

Despite time being a construct, we humans perceive certain moments (like the start of a new year) as opportunities for change. We create something called “temporal landmarks” that mark the passage of time, such as a new year or new week. These landmarks separate our past and present selves, and we believe that the fresh start gives us a better chance at success. This is why gyms are packed in January and why people often begin new habits on Mondays! 

 

At the start of the year, we feel like things have suddenly changed. In reality, nothing much shifts overnight from December 31st to January 1st, but we feel different. We mentally separate our “past selves” from our “current selves” because it’s much nicer to imagine a version of ourselves who adopts desired habits than focus on the version who makes mistakes, faces challenges, and hasn’t yet achieved our goals.  

 

We feel closer to our future selves, and this means we set ambitious, broad, and often unrealistic goals, relying on a temporary surge of motivation brought about by the fresh start effect.  

 

These resolutions tend to focus on the outcome (being healthier, more productive, etc.) rather than the process of getting there. The truth is, we are much closer to our past selves, with the same challenges and barriers we faced before. Things haven’t changed, but we believe that there’s a new chapter, a blank slate, and that things will shift significantly because it’s a new year and we’re somehow different.  

 

Then life happens, motivation fades, and by February, many resolutions have been abandoned! 

 

 

Habits vs Desires 

 

For most of us, it’s not that we no longer want to achieve our goals; chances are that we still have similar aspirations for change as we did in January. It's not your desire that has changed, it’s that motivation alone isn’t enough to sustain change. 

 

Motivation fluctuates throughout the year, the season, and even the day (often highest in the morning). But we can get into habits that stick, regardless of motivation. 

 

Think about brushing your teeth. Have you ever not brushed your teeth because you've had a bad day? Probably not, right?  

 

You do it every day, no matter your mood. This is because it’s a very firm habit, not a decision based on motivation.  

 

To create lasting change, we need to build habits instead of relying on motivation. 

 

 

How to Make Goals You Actually Stick To 

 

1. Write Down Your Goal 

 

Start by clearly defining what you want to achieve – try to make a SMART goal (specific, measurable, achievable, realistic and time-bound). Remember to set a goal that is possible for you to do with the capabilities that you have and keep in mind any barriers.   

 

Example: “I want to run 5 kilometres.” could but the overall goal, and a SMART goal could be: "I will run 5 kilometres within the next 6 weeks by following a structured training plan, walking first, then running twice per week, gradually increasing distance." 

 

Specific: Run 5 kilometres. 

Measurable: You know you’ve achieved it when you reach 5 km. 

Achievable: Gradual training from walking to running ensures it's realistic. 

Relevant: Focuses on habit forming from walking to running and then improving running ability. 

Time-bound: Set for 6 weeks. 

 

 

2. Swap an Old Habit for a New One 

 

Let’s be real - life is busy, and it’s likely you don’t have tons of free time. When setting new habits, focus on making it as easy and automatic as possible. To do so, it can be helpful to swap an existing habit you don’t want to do anymore with your new habit. By doing this, we don’t burden ourselves with additional time/energy we don’t have, which reduces friction and encourages us to do our new habits.  

 

Also, be mindful that we live in a world filled with things designed to be addictive - like your smartphone- and it’s easy to fall into undesired habits.  Try to make your environment cohesive with your goals.  

 

Example: Not using social media until after you’ve gone on your walk.  

 

 

3. Use Habit Stacking 

Attach your new habit to something you do already. This is called habit stacking, and it will help you remember and be prompted to do your new habit. 

 

Example: “Straight after I get dressed in the morning, I will go for a walk.” 

 

 

4. Start Small and Build Up 

 

Break your goal into small, achievable steps. Start smaller than you want to, then gradually build up. When we are forming a new habit, we need it to be tiny so we can get used to implementing it into our life. Once we're in the routine of doing it, it becomes an automatic habit. Right now, we want to start super small so that we can definitely achieve it and possibly even exceed it. If we achieve or exceed it, we get a boost of motivation and feel good about ourselves, which motivates us to continue.  

 

Example: Instead of aiming to run 5K immediately, start with “I am going to walk my block in the morning twice a week for the first week” 

 

 

5. Make the Habit Enticing 

 

We love rewards as humans. Adding something enjoyable, or a little treat, makes our new habit more appealing and thus more motivating, increasing the likelihood we will stick to it. Choose something that you really enjoy and give yourself permission to do it during or after your new habit. 

 

Example: if you have a podcast that you love or an album that you can't get enough of you could choose to listen to this while on your morning walk. This makes the new habit more exciting and appealing and makes you want to do it more.  

 

 

6. Be Consistent 

 

Consistency is key. Keep doing your new habit, even when you don’t feel like it. This is why starting small is crucial, so it feels manageable even on low-motivation days. Pretty soon, it will become automatic.  

 

 

7. Celebrate Successes 

Acknowledge and celebrate your progress! Whether it’s telling a friend, ticking something off your list, or treating yourself, celebrating small wins keeps you motivated. 

 

Example: “If I stick to my walking/running routine for four weeks, I’ll treat myself to dinner out with my loved ones to celebrate.” 

 

 

EXPECT Setbacks   

 

Important to note, and in line with our resolutions blog, that setbacks are going to happen. Life is not always smooth sailing, and there are a lot of things that are outside of your control.  

 

This doesn’t mean you’ve failed. 

 

If you miss a day or face a setback, that’s okay. You're doing your best, and mistakes are normal. Instead of self-criticism, harness your self-compassionate voice and speak to yourself like a supportive friend: “I’m doing my best. I’ll pick up where I left off; I’ve already done well.” 

 

Give yourself the time and support you need, then start again. 

 

 

Good luck!  

 

We wish you all the best in achieving your goals this year. Remember, you’re doing your best with what you have, and the most important thing is to be kind to yourself. 

 

If you like this blog and have ideas for topics to you want to see here, please get in touch with me, Esme Fabry at info@willowtreepsychology.com.au 

 

 

 

Links:  

Listen to Dr Naomi Kakoschke from CSIRO on Researching Happy talking us through reliable ways to set consistent habits for achievable goal setting here.