Before You Set 2025 Goals, Ask Yourself These 5 Questions First

Every January, I witness the same comedy show at my gym: a stampede of bright-eyed resolution warriors, decked out in their pristine Lululemon, clutching green smoothies like life rafts.

By February? Tumbleweeds.

Don't get me wrong—as a coach, I deeply admire the courage it takes to start any fitness journey. That first step through the gym door? It’s huge. I applaud everyone who makes that step, no matter what time of year … even if it’s just planting the seed for a future commitment.

But I’ve also learned that lasting change rarely comes from a calendar date—it comes from a deeply personal decision to transform your life.

Which is why I hibernate in January—I’ll emerge when the “New year, New me” crowd realizes that sustainable fitness isn’t about perfect workouts—it’s about consistency, balance, and what happens outside the gym, too.

But here’s the thing: we already know why resolutions fizzle out. The real question is:

How do we shift away from ‘New year, New you’ pressure and toward something that actually sticks?

➡️ Who do you actually want to be?
➡️ What brings you joy?
➡️ What does your ideal life look like—when you’re not trying to force-fit yourself into someone else’s definition of success?

Maybe the problem isn’t goal-setting itself—maybe it’s that we’re letting an arbitrary calendar date dictate our personal transformation journey.

After the dumpster fire that was 2024 (seriously, who else is still processing … gestures at … everything?), I’m convinced we need a different approach.

What if, instead of rigid resolutions that feel like emotional straightjackets, we focused on setting intentions that actually fit our wonderfully chaotic lives?

Why Traditional Goal-Setting Feels Like Running on Empty

Let’s get real: most resolutions don’t stick because they ignore how humans actually function.

We set goals based on arbitrary calendar dates rather than our personal rhythms. It’s like forcing yourself to be a morning person when your brain doesn’t even boot up until noon.

We push through January’s exhaustion because we feel like we’re supposed to be “starting fresh.”

But who died and made January the boss of new beginnings?

Maybe your energy peaks in March.
Maybe September feels like your personal New Year.
(Time is a social construct anyway, right?)

💡 Full disclosure: I try to work with my natural rhythms—but let’s be real, some days I ignore my body screaming “PLEASE STOP” like a car running on empty with the check engine light on. Don’t do this. I’m gonna try real hard to knock it off, too, ‘kay?

Before You Set 2025 Goals, Ask Yourself These 5 Questions

Before you jump on another resolution bandwagon (only to dramatically leap off by Valentine’s Day), pause and reflect on these five questions:

1. What Actually Worked in 2024?

Instead of reinventing the wheel, why not build on your existing momentum?

If morning workouts already fit your schedule, there’s no need to force yourself into the “5 AM club” just because some LinkedIn guru with perfect hair swears it changed their life.

(They probably have a chef and a nanny—you have leftover pizza and dry shampoo.)

2. What Needs to Be Left in 2024?

Not every goal deserves to be carried forward.

Some things resolve themselves—just like those items that sit on your to-do list for months until you realize they don’t matter anymore.

(Looking at you, “learn to make sourdough bread” from 2020.)

3. How Do You Want to Feel in 2025?

I’m a chronic list-maker (my lists have lists), but some days I look at my perfectly crafted to-do list to see what I’m going to tackle and realize:

❌ None of it sparks joy.
❌ All of it sparks dread, eye rolls, and an overwhelming urge to reorganize my sock drawer.

And you know what? It’s okay to ditch the list and chase what feels good instead.

4. If You Could Only Focus on ONE Thing in 2025, What Would It Be?

Not all goals are created equal.

Some hang around on your list like that friend who doesn’t get the hint that the party’s over.

Pick your priority, and let the rest be background noise.

Your future self will thank you for not trying to become a CEO/marathon runner/gourmet chef/polyglot all at once.

5. How Do You Want to Show Up for Yourself?

💡 Less hustle, more alignment.

What if, instead of chasing external markers of success (hello, arbitrary follower counts), you focused on feeling aligned with your choices?

(Revolutionary, I know.)

Why Intentions Beat Resolutions Every Time

Resolutions are like those strict meal plans you make on Sunday:

By Wednesday, you’re eating cereal for dinner and questioning your life choices.

Intentions, on the other hand, are more like having a well-stocked kitchen:

You have options, but you’re not locked into anything.

✔ Intentions focus on direction, not just destination.
✔ They honor the reality that life unfolds in unexpected ways.
✔ They allow for pivots without feeling like you "failed."

Setting Goals Without the January Burnout

❌ Ditch the all-or-nothing thinking.
❌ Stop forcing goals that don’t fit your life.
✅ Make sure joy is part of the process.

Before you dive into 2025 planning, take a breath.

💭 What’s one goal or intention you’re rethinking?
Maybe journal about it—or better yet, share it with someone who gets it.

Let’s make 2025 less about rigid resolutions and more about aligned intentions.

Because the best goals are the ones that feel like they’re working with you, not against you—

Kind of like a good sports bra… but for your life.