How to Stick to New Habits and Achieve Your Goals in 2025

2025 is right around the corner. Every new year is the start of a new beginning. Each year is an opportunity for growth and becoming a better version of yourself. Starting something new is exciting, whether learning a new skill, adopting a healthier lifestyle, or diving into a personal project.

However, studies have shown that only about 55% of people actually follow through with their new goals or new year resolutions. It turns out that it’s actually challenging to turn your intentions into lasting habits and results. Most people struggle to maintain momentum before they actually reach their goals.

This article will discuss how to stick with your new endeavors and achieve your goals.

Do you frequently start new things but never finish them? Perhaps you started a new diet, fitness routine, or business idea but failed to follow through.

In today’s time, there’s a greater tendency to quickly shift goals and abandon new endeavors due to the overwhelming number of choices and instant gratification culture.

With endless opportunities to try new things, it’s easy to encounter decision fatigue and jump on the latest trend or things that seem “fun.” Social media amplifies this by promoting visible, immediate success, which can make the slow, steady process of long-term growth seem less appealing.

Sticking to new endeavors is hard because it requires overriding ingrained habits and comfort-seeking instincts. The brain is wired to conserve energy, favoring familiar routines over the effort needed to establish new ones. The lack of immediate rewards amplifies this resistance, as most new habits take time to show tangible results, making it easy to lose motivation.

It’s true that flexibility has merits. However, science has shown that the most successful people exhibit grit and stick to their endeavors long enough to achieve remarkable results despite discomfort and challenges.

Hardship is part of the success process. It’s not just about working harder. It’s about doing things you naturally avoid.

The brain reacts to your actions. Everything you do trains your brain. Research indicates that a part of the brain called the Anterior Midcingulate Cortex (aMCC) actually grows when you consistently do things you don’t want to do— things that you find difficult and unappealing, like adding three hours of exercise per week, resisting junk foods, or working on your pending projects.

Research shows that the aMCC is actually smaller in obese people and those with sedentary lifestyles, but it begins to grow as they adopt new, healthier habits like dieting and exercising. In contrast, this area is naturally larger in high performers, such as athletes, entrepreneurs, and others who thrive in the face of challenges.

Engaging in tasks we naturally resist pushes us to override our natural instinct to seek comfort and immediate gratification. This activates the aMCC and helps manage negative emotions associated with difficult and unwanted tasks, allowing us to persist despite discomfort. It also evaluates the long-term benefits of completing the task against the short-term relief of avoidance, encouraging actions aligned with our goals.

Interestingly, the aMCC remains in size in people who live long lives. Scientists believe the aMCC may be linked to willpower and a deeper "will to live," making it a vital region for resilience and longevity.

Sticking to your new endeavors requires aligning your habits with your goals. This means taking daily actions that move you closer to your desired outcome while eliminating behaviors that conflict with it.

Before we get to the details, make sure to write down your goals. Start by visualizing the end goal of your new endeavor, and then write down your goals as detailed as possible so that you can read them regularly.

According to the British Journal of Health Psychology, 91% of people who planned their intentions by writing them down each week followed through. Meanwhile, people who read motivational materials but did not plan in detail fail to stick to their new endeavors.

Details matter when writing your goals. Studies have found that dieters who write down a plan for when and how they would eat healthier were significantly more likely to eat healthy than those who did not.

Even the best-laid plans can fail, and here’s the catch: every time you skip a new habit, you’re reinforcing a different habit—the habit of skipping it. Each missed action trains your brain to view inconsistency as acceptable, making it harder to stay on track.

In such cases, using an “if–then” strategy can help you stay on track. This approach allows you to plan for unexpected situations by stating, “If ____, then ____,” giving you a clear alternative action to maintain progress.

For example:

• If I forget to pack my lunch, then I’ll order a salad instead of fast food.
• If I don’t have time to read before bed, then I’ll listen to an audiobook during my commute.
• If I miss my morning meditation, then I’ll take five deep breaths during my afternoon break.
• If I feel too tired to exercise after work, then I’ll do a quick 10-minute home workout instead.
• If I overspend this week, then I’ll skip dining out next weekend.

It’s about showing up, even if you can’t deliver at your usual level. Consistency matters more than perfection because it reinforces your commitment to the habit, even during challenging times.

For example, if you’ve committed to exercising daily but a busy schedule leaves you no time for a full workout, doing just five minutes of stretching or movement snacks keeps the habit alive. If you plan to journal a page but feel drained, jotting down a few lines still honors your intention. By scaling back when necessary, you maintain momentum without letting unexpected obstacles derail you.

The key is to focus on progress, not perfection. Consistently showing up, even in small ways, helps you build lasting habits and a foundation for long-term success.

Instead of setting goals like “I want to save money,” re-frame them as “I’m someone who manages money wisely.” This subtle shift transforms the habit from a task into a reflection of your identity. To strengthen this mindset, think about someone you admire—whether it’s a mentor, an elite athlete, a successful person, or a family member—and ask yourself, “What would [their name] do in this situation?”

When your actions align with the person you aspire to be, they carry more meaning and purpose. Each small decision—choosing to save instead of spend, exercising instead of skipping a workout—reinforces your belief in that identity. Over time, this approach builds a stronger commitment, as the habit becomes less about achieving a single goal and more about living in alignment with your values.

Sharing your intentions with a friend, joining a group, or working with a mentor or a personal trainer creates a sense of responsibility that keeps you on track. Knowing someone else is aware of your goals encourages you to follow through, even when the initial motivation fades.

Social accountability offers support during tough times. When challenges arise, having someone to encourage you, share advice, or simply remind you of your progress can make a significant difference. Whether it’s a workout buddy, a support group, or a mentor, surrounding yourself with people who share or support your goals increases your chances of long-term success.

Here's a plan for women that will help you stick to your new fitness goals:

And for men:

To stay committed to any new endeavor, it’s crucial to understand why it matters to you.

Reflecting on the deeper purpose behind your goal creates an emotional connection that can sustain you through challenges. When your "why" is clear and meaningful, it becomes easier to overcome setbacks and stay focused on your goals.

For example, if your goal is to exercise regularly, your "why" might be to look good for an event or feel healthier and have more energy to play with your kids. This emotional anchor provides motivation that goes beyond surface-level desires, helping you persist even on days when it feels hard.

Motivation is a powerful but unsustainable resource for achieving success and sticking with new endeavors. Achieving success and reaching your goals requires not just discipline or strategy but also creating a mindset where persistence becomes second nature.

True success lies in consistently showing up, especially when things feel challenging. It’s about creating a system and doing the hard work, even when motivation fades.