Stop Making New Year’s Resolutions: Build Goals & Habits That Last
- Mike Florio
- Jan 2
- 3 min read
Every January, motivation is high.
Gyms are packed. Grocery carts are full of “healthy” food. New planners get opened.
And by February… most of it fades.
Not because people don’t want change—but because most New Year’s resolutions are vague, emotional, and unsupported by any real system.
“Get in shape.”
“Eat better.”
“Be more consistent.”
Those aren’t goals. They’re wishes.
If you want this year to be different, the solution isn’t trying harder. It’s choosing specific goals and backing them with small, repeatable habits that compound over time.
This framework is built on the principles from James Clear’s Atomic Habits—focused on consistency, identity, and systems instead of motivation. - Great book BTW, I reccomend everyone read it!
Step 1: Ditch Generic Resolutions — Choose Clear Outcomes
A resolution focuses on hope.
A goal focuses on direction.
Instead of:
“I want to lose weight”
“I want to get stronger”
“I want to be healthier”
Define what success actually looks like.
Short-Term Goals (30–90 Days)
These build momentum.
Examples:
Train 3 days per week for the next 8 weeks
Walk 8,000 steps per day for 30 days
Cook dinner at home 5 nights per week
Short-term goals should feel achievable—even easy. That’s intentional.
Long-Term Goals (6–12 Months)
These give purpose.
Examples:
Deadlift 405 lbs
Run a half marathon
Lose 25 lbs and maintain it
Build a sustainable training routine
The mistake most people make is chasing long-term outcomes without respecting the short-term habits that support them.
Step 2: Focus on Identity, Not Just Outcomes
Lasting change happens when habits align with identity.
Instead of asking, “What do I want to achieve?”
Ask, “Who do I want to become?”
Examples:
“I’m the type of person who doesn’t skip scheduled workouts.”
“I prioritize sleep, even when life gets busy.”
“I follow through—even when motivation is low.”
When habits reinforce identity, consistency stops being a fight.
Step 3: Build Habits That Are Small Enough to Win
Most people fail because they aim too big, too fast.
Instead of:
“I’ll train 6 days a week starting January 1st.”
Try:
“I’ll train 3 days a week for 30 minutes.”
Or better:
“I’ll show up on Monday, Wednesday, and Friday and do something.”
Consistency beats intensity—every time.
Step 4: Turn Goals Into Systems Using the 4 Laws
Make it Obvious:
Design your environment to remind you.
Make it Attractive:
Pair habits with enjoyment.
Make it Easy:
Lower friction. Shorter workouts. Simpler meals.
Make it Satisfying:
Track progress. Check boxes. Log wins.
Motivation follows action—not the other way around.
Use the Goal-Setting Worksheet to Lock This In
Reading is helpful. Writing it down is where change actually starts.
That’s why I created a 1-page goal-setting worksheet based on this exact framework.
How to Use the Worksheet
Start with identity — who you’re becoming, not just what you want
Choose one long-term goal
Set one short-term goal for the next 30–90 days
Identify 3–4 small habits that support it
Apply the 4 Laws to make those habits easier to stick
Define your “minimum standard” for busy or bad days
This turns vague motivation into a clear plan you can actually follow.
It should take less than 15 minutes—and it will give you more clarity than most people get all year.
Final Thought: This Year Isn’t About Motivation
Motivation fades. Life gets busy.
What carries you forward is:
Clear goals
Small habits
A system that works even on hard days
You don’t need a new version of yourself overnight.
You need repeatable actions, stacked over time.
That’s how real change happens.
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