Every year it’s the same story: fitness clubs welcome most of their new members in September and in January. Recent research in the US shows that after one week, 23% percent of new members drop out. From the remaining 77%, half of them stop somewhere in the months thereafter. The result is that after two years, only 19% kept up with their good intentions. Research points in the same direction when it comes to people trying to quit smoking, losing weight, or drinking less alcohol.
Everyone starts with a positive spirit when we try to change. But the reality is, most of the time this is not enough. We know that there’s a huge difference between our intentions and execution. We fall back, again and again, into our old behavior. We 're extra vulnerable when we’re distracted, disappointed, or drained with energy. And we know one thing for sure: this will happen sooner or later. Our mistake is that we don’t prepare for it. We are too optimistic and deluding ourselves.
So, what can you do to make 2025 a little better for you? Instead of good intentions, focus on changing some of your habits. Make your change predictable and systematic. Start with these four action steps:
- Think big, start small, move fast. Don’t set huge goals. Starting is the most important step you need to take. However small it is.
- Share your positive intention with two people that you trust. We know from research that sharing your goals with others increases your chances of remaining successful. Ask them to give you tough love if you need it. Ask them to hold you accountable.
- Monitor yourself and use data. It will help you avoid sticking your head in the sand. Use technology as your guide.
- Continue practicing your new habits for at least 12 weeks and develop a new routine. After three months, you’ll notice some of your new habits become automated. You've just increased your chances of continued success!
Don’t rely on willpower if you want to create positive change. Willpower is a finite resource. We all run out of it sooner or later. Changing daily small habits is the best way forward. Make change systematic. Over time all your small actions compound. Eventually, they start to pay you huge dividends.
You've guessed it: for me no good intentions at the start of the new year. However, I will continue to change some of my habits in 2025. I continue my personal journey.
I wish you all the best for the new year ahead and thank you for your continued support!
Hope this inspires.
Paul Donkers
Paul P.J. Donkers is a sought-after global business coach and management consultant. More about his work and projects can be found via www.tencompany.org and via www.ikigaicoachinginstitute.com
Paul and his partners work since decades with leaders to assist them create more value. If you want to have a confidential conversation, just reach out to us via This email address is being protected from spambots. You need JavaScript enabled to view it.
