Proven Strategies for Success New Year Resolution for 2025

As the champagne popped and the fading of Auld Lang Syne signalled the end of another year, many of us found ourselves secretly—or not so secretly—laying out our personal grand visions for the new year. New Year's resolutions: the annual ritual of optimism and determination. For some, this planning continues right up until what my grandparents used to call the "real" new year—the Chinese New Year, aka Lunar New Year or The Spring Festival (華人農曆新年或春節).

Before going further a quick detour: As a child, my mother would leave a 紅包 (red envelope) under my pillow on Chinese New Year Eve. This envelope contained 壓歲錢 (lucky money), as part of a cherished Lunar New Year ritual. While red envelop refers to the red envelope itself, lucky money symbolises the blessings of health, prosperity, and longevity bestowed on children by elders, in this case my mother’s wish for good health and success in my studies for the upcoming year.

So, what do wishes and rituals have to do with new year resolutions? The transition from these childhood moments to my current role as a coach wasn't direct—it involved years of observing how different cultures approach goal-setting, studying psychological research, and understanding how traditional wisdom often anticipates modern scientific findings. What fascinates me is how the ritual of giving lucky money within red envelop naturally embodies what modern research tells us about goal achievement: the power of intention, structure, and community support.

Before we explore this connection further, take a moment to reflect on your own New Year's resolution journey. If your success rate is above 30%, I'd like you to pause and listen closely—that's the sound of me clapping vigorously for you. Congratulations! But for the rest of us mortals, the reality is quite different. Studies reveal that while 38.5% of U.S. adults set New Year’s resolutions annually, only 9% successfully keep them. Additionally, 23% abandon their resolutions within the first week, while only 36% make it past the first month, and the majority give up by mid-February (Forbes).

Why Do Resolutions Fail?

The statistics paint a grim picture: most New Year’s resolutions last about as long as a carton of milk left out of the fridge. Despite our best intentions, most people start the year enthusiastically working toward their goals, but as the days roll on, other priorities set in, the passion wanes.

Here are some common New Year’s resolutions that might sound familiar:

1. I want to lose weight.

2. I want to hit the gym more.

3. I want a promotion.

4. I want a pay rise.

5. I want to eat healthier.

6. I want to be a better parent.

While these are all worthy goals, the problem is that they're vague, result-oriented, and—despite all the "I"s in them—they lack personal connection or soul. Cultural differences aside, humans are social creatures. Our goals need to connect us with something beyond ourselves to truly stick.

Research suggests that people who frame their resolutions within a cultural or community context are more likely to maintain them long-term. This aligns with traditional practices like lucky money, where personal goals are embedded within family and community support systems. When we connect our individual aspirations to broader cultural or social meanings, we create a more sustainable foundation for success (Emmons & McCullough, 2003).

The Psychology of Goal Setting: Why Most Goals Don’t Stick

Let’s look into why so many of our New Year’s resolutions fail and how we can set ourselves up for success.

Locke & Latham’s Goal-Setting Theory (1990) teaches us that specific, challenging goals lead to higher performance compared to vague, generic ones (Locke & Latham, 1990). For example, "I want to lose 5 kilograms by April" is far more effective than "I want to lose weight." Why? Because the former is measurable, time-bound, and actionable, while the latter is broad and uninspiring.

Similarly, Self-Determination Theory (Deci & Ryan, 1985) highlights the importance of intrinsic motivation—goals aligned with our values and personal meaning (Deci & Ryan, 1985). For instance, "I want to lose weight because I value feeling strong and healthy" is much more powerful than "I want to look good for an event."

Finally, rituals play an often-overlooked role in goal setting. Research shows that rituals, whether cultural or personal, help to focus our mind and emotionally commit to our goals. Writing down goals, lighting a candle, or performing a small symbolic act can anchor our intentions and provide clarity (Norton et al., 2014).

A Cultural Connection: Wishes, Goals, and Rituals

Let’s bring this back closer to home—specifically, the ritual of lucky money.

For a child, receiving a red envelope during Lunar New Year is magical. But it’s more than just the money—it’s about the blessings and wishes wrapped within. Parents symbolically plant seeds of hope and ambition for their children.

But here’s the beauty: these wishes don’t stop at being abstract hopes. Parents take concrete steps to support these goals. They work and save for tuition, create structured learning environments, and invest time in nurturing their child’s growth. What starts as a wish becomes a goal, and the steps taken to achieve it form a ritual.

This interplay of wish, goal, and ritual is deeply rooted in connection. It’s not just about achieving something for oneself—it’s about contributing to and honouring those around us.

Practical Strategies for 2025: Setting Goals That Stick

A study published in the Journal of Clinical Psychology found that while people who explicitly make resolutions are 10 times more likely to achieve their goals than those who don't (Journal of Clinical Psychology). Despite this, many still struggle to stick to their resolutions—and if that’s you, don’t worry, you’re not alone. The key lies in setting meaningful, well-structured goals and creating systems that support your success. Drawing from Locke & Latham’s Goal-Setting Theory and Self-Determination Theory (SDT), here are strategies to help you hit the ground running in 2025.

1. Turn Your Wishes into SMART Goals: Locke & Latham’s research shows that goals are most effective when they’re Specific, Measurable, Achievable, Relevant, and Time-bound (SMART). Example: Instead of “I want to exercise more,” try: “I will go for a 30-minute walk three times a week after work.” Why It Works: Specificity and measurability clarify what success looks like, while deadlines create urgency and focus. Pro Tip: Write your SMART goals down somewhere you can’t miss—like your fridge, the bathroom mirror, or your dog’s collar. Seeing your goals daily reinforces commitment.

   
   

2. Anchor Your Goals to Your Values: SDT emphasises the importance of intrinsic motivation—goals aligned with your core values and sense of purpose. When goals feel personally meaningful, you’re more likely to stay committed. Example: If health is important to you, focus on how exercising will help you feel energised and improve your overall quality of life, rather than simply “losing weight.” Why It Works: Intrinsic motivation fuels persistence and satisfaction, even when the journey gets tough. Pro Tip: Ask yourself, “Why does this goal matter to me?” Revisit this question whenever you feel your motivation slipping.

   
   

3. Create Rituals That Reinforce Success: Rituals give structure to your goals and help create positive habits. They also serve as symbolic acts that anchor your intentions, making them more tangible. Example: Start each day with a five-minute planning ritual. Reflect on your top priorities for the day and visualise achieving them. Why It Works: Rituals create consistency, turning actions into habits over time. They also give you a sense of control and focus. Pro Tip: Pair your rituals with existing habits. For example, write your daily goals while having your morning coffee.

   
   

4. Break It Down into Bite-Sized Steps: Big goals can feel overwhelming, so break them down into smaller, manageable steps. Achieving micro-goals creates a sense of progress and builds momentum. Example: If your goal is to complete a certification, start with registering for the course, then schedule weekly study sessions. Why It Works: Small wins reinforce motivation and reduce the likelihood of procrastination. Pro Tip: Reward yourself for completing each step—whether it’s enjoying your favourite snack or taking a well-earned break.

   
   

5. Create Accountability and Support Systems: We’re social creatures, and having someone to hold us accountable can significantly increase our chances of success. This could be a friend, family member, or coach who checks in regularly. Example: Share your goals with a friend and set weekly check-ins to track progress. Why It Works: Accountability adds external motivation and keeps you on track, even when your intrinsic drive wavers. Pro Tip: Join a community or group working toward similar goals—shared experiences and encouragement can amplify your commitment.

   
   

6. Celebrate Progress, Not Just the Destination: Too often, we only celebrate the finish line, forgetting that even crawling 10 metres counts as progress—champagne optional, but encouraged. Recognising progress keeps motivation high and helps you stay positive. Example: If your goal is to save $5,000, celebrate every $1,000 milestone by treating yourself to a small reward (aligned with your values, of course). Why It Works: Celebrating progress reinforces positive behaviour and keeps you motivated for the long haul. Pro Tip: Reflect on what you’ve achieved each week, no matter how small. Progress is still progress.

The Power of Rituals and Connection

Locke & Latham’s theory reminds us to focus on clarity and challenge, while SDT underscores the importance of personal meaning. Combining these principles with rituals and accountability systems creates a powerful framework for success. Imagine setting a goal to improve your physical health. By making it SMART (e.g., exercising three times a week), aligning it with your values (e.g., staying active for your kids), and reinforcing it with rituals (e.g., stretching before bed), you create a pathway to lasting change. Add a friend or coach to cheer you on, and you’re setting yourself up for a great year.

Moving Forward: Let’s Make 2025 Count

The journey of goal setting is about more than ticking boxes—it's about growth, connection, and purpose. Whether your aim is to improve your health, deepen relationships, or advance in your career, success starts with meaningful goals, clear plans, and a touch of ritual. Research shows that individuals who combine personal goal-setting with cultural practices demonstrate a higher likelihood of maintaining their resolutions beyond six months (Lyubomirsky et al., 2005).

My approach to coaching blends multicultural insights with evidence-based psychology, informed by both lived experience and academic training in coaching psychology. Having worked extensively in technology and business transformation across Australia and Asia, I've observed how traditional wisdom—like the practice of lucky money—often mirrors contemporary psychological research on motivation and goal achievement.

This perspective has been shaped by navigating multiple cultural contexts while pursuing professional growth. Whether you're managing career transitions, seeking work-life harmony, or working toward personal goals, I believe in creating practical strategies that honour both your professional ambitions and personal values.

My coaching approach focuses on three elements:

• Clarity: Understanding your aspirations through both psychological and cultural lenses

• Connection: Aligning goals with your values and broader life context

• Action: Developing evidence-based strategies for sustainable change

  
  

If you're ready to turn your resolutions into reality and make 2025 your most intentional year yet, let's connect. Book a free discovery session, and together we'll create a path toward meaningful achievement that honours both your ambitions and values.

References

1. Deci, E. L., & Ryan, R. M. (1985). Intrinsic Motivation and Self-Determination in Human Behavior. Springer. Retrieved from https://link.springer.com/book/10.1007/978-1-4899-2271-7

2. Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377–389. Retrieved from https://psycnet.apa.org/doi/10.1037/0022-3514.84.2.377

3. Forbes. (2024). Stop the Madness: Leadership Resolutions Are Holding You Back. Retrieved from https://www.forbes.com/sites/jasonwalker/2024/12/30/stop-the-madness-leadership-resolutions-are-holding-you-back/

4. Locke, E. A., & Latham, G. P. (1990). A Theory of Goal Setting and Task Performance. Prentice Hall. Retrieved from https://www.worldcat.org/title/theory-of-goal-setting-and-task-performance/oclc/20719150

5. Lyubomirsky, S., Sheldon, K. M., & Schkade, D. (2005). Pursuing happiness: The architecture of sustainable change. Review of General Psychology, 9(2), 111–131. Retrieved from https://journals.sagepub.com/doi/full/10.1037/a0023648

6. Norcross, J. C., Mrykalo, M. S., & Blagys, M. D. (2002). Auld Lang Syne: Success predictors, change processes, and self-reported outcomes of New Year's resolvers and nonresolvers. Journal of Clinical Psychology, 58(4), 397–405. Retrieved from https://www.apa.org/monitor/jan04/solutions

7. Norton, M. I., Gino, F., & Ariely, D. (2014). Rituals alleviate grieving for loved ones, lovers, and lotteries. Journal of Experimental Psychology: General, 143(1), 266–272. Retrieved from https://journals.sagepub.com/doi/full/10.1037/a0035558