Authors – Ryan Miller & Vedika Jogani
Ryan Miller is OMP’s Head of Content and is an award-winning content creator.
Vedika Jogani is OMP’s Product and Content Manager who has a Master’s degree in Sports and Exercise Science, specializing in Mental Performance.
With the first week of 2025 already behind us, athletes and non-athletes alike are already struggling to keep their new year’s resolutions.
New Year’s resolutions see those who practice this tradition try and maintain a good habit, change or improve upon a bad habit, like giving up drinking.
Regardless of what the resolution is, a goal has been set.
Unfortunately, new year’s resolutions are more often than not broken, so we’ve put together 5 ways to keep your New Year’s Resolutions on Track:
1. Re-evaluate your Resolution
Some resolutions are unachievable in their current form.
Setting a goal is important but having something that is realistic and achievable is critical.
If you are starting to fall behind with your resolution, then perhaps you have set a goal that is unrealistic.
2. Stay Patient & Persistent
Results don’t happen overnight, so stick with your resolution and be patient.
One way to stay on track is by setting process goals, which focus on the daily actions you control, like exercising or eating better. These small steps help you monitor progress.
Performance goals, on the other hand, are measurable outcomes, such as running a faster mile or lifting heavier weights, which allow you to track improvements and stay motivated.
Both types of goals work together to build consistency and drive progress.
3. Visualize Your Success
Visualization is a powerful tool. Spend time each day picturing yourself achieving your resolution. Imagine how it feels, what you see, and the positive impact it has on your life.
To get the best results, use the PETTLEP model of visualization (Physical, Environment, Task, Timing, Learning, Emotion, Perspective) and ensure all your senses are activated.
For example, imagine the sights, sounds, smells, and even physical sensations associated with your success.
This mental rehearsal can boost your motivation and confidence, helping you stay committed to your goals.
4. Control the Controllables and Surround Yourself with Support
Focus on what you can control: your attitude, effort, and daily actions.
Let go of worrying about things outside your influence.
Surround yourself with people who encourage and inspire you—whether friends, teammates, or communities with similar goals.
A supportive environment can make all the difference in staying on track.
5. Be Flexible and Practice Self-Kindness
Resolutions come with setbacks, and that’s okay.
Instead of being hard on yourself, use them as opportunities to learn and adjust.
Progress isn’t linear, so be kind to yourself to stay motivated.
Make the process enjoyable by finding ways to infuse fun.
Flexibility is key; if things don’t go as planned, adapt your approach rather than giving up on your goal.
Staying committed to your New Year’s resolutions takes patience and flexibility.
Set realistic goals, focus on controllable actions, and use setbacks as chances to adjust.
With the right mindset, 2025 can be the year you achieve all your goals!
