Skip to contentDavis Shares Keys to Sustained Progress in 2025
January 17, 2025
Building New Habits Goes Beyond New Year’s Resolutions
A new year always come with high hopes for renewed health and well-being goals, but
an unofficial holiday marks the start of most people saying goodbye to their January
1 resolutions. This year, National Ditch Your Resolution Day falls on January 17.
Dr. Tonya Davis, Associate Professor, Certified Psychologist and Licensed Counselor
in the AAMU Department of Psychology and Counseling, gives insight on the challenges
of starting the new year strong and committing to meaningful goals.
“The pressure to achieve perfection often leads to feelings of failure when setbacks occur, further compounded by neglecting the underlying reasons for desired changes,” said Davis. “The New Year shouldn’t be seen as a catalyst for sweeping character transformations but as a time for reflection and commitment to positive lifestyle changes.”
“The pressure to achieve perfection often leads to feelings of failure when setbacks occur, further compounded by neglecting the underlying reasons for desired changes,” said Davis. “The New Year shouldn’t be seen as a catalyst for sweeping character transformations but as a time for reflection and commitment to positive lifestyle changes.”
The American Psychological Association (APA) suggests that many people struggle with
resolutions due to unrealistic goals, lack of a clear plan, and a decline in motivation
over time.
Around 40% of American adults are stressed about their mental health, with nearly 30% planning New Year’s resolutions focused on mental health, according to an APA national poll. For younger adults (ages 18-34), this number is even higher.
How Can Students, Faculty, and Staff Manage Expectations and Resolutions in 2025?
Around 40% of American adults are stressed about their mental health, with nearly 30% planning New Year’s resolutions focused on mental health, according to an APA national poll. For younger adults (ages 18-34), this number is even higher.
How Can Students, Faculty, and Staff Manage Expectations and Resolutions in 2025?
“Achieving lasting change through resolutions involves changing behaviors, which requires
altering thought patterns or "rewiring" the brain in order to develop a habit,” Davis
says. “Habits are formed by neural pathways and memories, which guide decisions. Changing
these default thought patterns strengthens new behaviors.”
To manage expectations and maintain progress:
- Preserve healthy routines, maintain strong relationships, and prioritize self-care.
- Focus on systems and habits, not just goals. Sustainable progress is made by developing consistent routines over time, as habits are formed by repetition and can become unconscious. James Clear, author of Atomic Habits, emphasizes that systems and habits are crucial for lasting change. Commit to a process rather than a goal.
- Identity a cue: This is a trigger that gets your brain thinking about the behavior you're aiming for (Habit tracker apps are a great resource).
- Motivation: Focus on an area of motivation instead of specific goals to avoid as this encourages openness to opportunities and collaboration.
- Spread resolutions over time. Gradual, sustainable changes are more effective than trying to tackle multiple goals at once. Set small, attainable goals throughout the year instead of a singular, overwhelming goal on January 1st. This approach helps reduce pressure and supports steady progress.
- As you establish new behavior patterns, you're also reprogramming your subconscious. It’s important to celebrate even small positive changes to stay motivated.
- Habit Stacking/Change one behavior at a time. Unhealthy habits develop gradually, so replacing them requires time. Instead of overhauling everything, focus on making one change at a time.
- Choose a reward and remember to focus on progress, not perfection, and maintain a positive mindset
- Release the need for immediate success and use the two-minute rule: Begin your new habit in just two minutes, making it easy to start and build momentum.