2025 NEW Habits or Goals - What's best?

Written By: Sandi MacCalla, Founder - LifeSkills Academy ~ 12/30/2024

 New Year’s Resolutions < Goals < SMART Goals < Habits

As we begin 2025, it’s the perfect time to reflect on the past year and set meaningful goals/habits for 2025.

Setting SMART Goals for 2025: A Simple Guide

Using the SMART framework—Specific, Measurable, Achievable, Relevant, and Time-bound—can help you create clear and attainable habits. Here’s a straightforward process to help set effective goals for 2025 (see EXAMPLES below).

1. Specific - Your goals should be clear and specific. Instead of saying, “I want to get fit,” specify what you want to achieve. For example, “I want to run a 5K race by July 2025.”
   
   
2. Measurable - Measure and track progress. For instance, “I will run three times a week and increase my distance by 10% each week.”
   
   
3. Achievable - Set attainable goals for who you are. If you’re new to running, completing a marathon in a month is unlikely. Instead, start with a 10–15-minute run near home and gradually work your way up:  set gradual time and distance thresholds weekly.
   
   
4. Relevant - Your ultimate goal should align with your life objectives. Ask yourself: “Why is this goal important to you?” For example, “Running a 5K will improve my health and give me a sense of accomplishing a victory.”
   
   
5. Time-bound - Set a deadline to create a sense of urgency. “I will complete a 5K race by July 2025” (30 weeks) gives a clear timeframe.

EXAMPLE: SMART Goal for 2025

Goal: Run a 5K race by July 2025.

Specific: I want to run a 5K race.

Measurable: I will track my running distance and time each week.

Achievable: I will start with short runs and gradually increase my distance.

Relevant: I will improve my physical health and provide a sense of achievement.

Time-bound: I will complete the race by July 2025.

EXAMPLE: 5K Tracking for 30 weeks

If you're starting from zero to run a 5K in 30 weeks, a safe approach would be to increase your weekly running distance by 10-15% each week.  This means adding a small amount of mileage each week, gradually building up your endurance to reach 5K by the end of the 30 weeks.  

Key points to remember:

• Start slow:  Begin with short runs, incorporating walking breaks as needed, and focus on consistency over distance.
  
  
• Follow the 10% rule:  A common guideline is to increase your weekly mileage by no more than 10% each week to prevent injury.
  
  
• Listen to your body:  If you experience significant pain, take rest days and adjust your training plan accordingly. 

 Sample training progression (assuming you start with a 1-mile run):

• Week 1: Run 1 mile, 3 days a week
• Week 2: Run 1.1 miles, 3 days a week
• Week 3: Run 1.2 miles, 3 days a week
• Week 4: Run 1.3 miles, 3 days a week
• Week 5: Run 1.4 miles, 3 days a week, etc.
• Add a 10% longer run each week

 Important considerations:

• Run/Walk Method:  In the beginning, using a "run/walk" approach can be beneficial, alternating between running short bursts and walking recovery periods.  
• Cross-training:  Incorporate other enjoyable activities like swimming or cycling to support overall fitness and prevent overuse injuries.  
• Consult a professional:  If you have any medical concerns, consult a doctor or certified running coach for a personalized training plan. 

 Tips for Success:                                                                  

• Break it Down: Divide your goal into small, manageable tasks. For example, start with running 1 mile, then 2 miles, and so on.
• Stay Motivated: Keep a simple journal, calendar, or spreadsheet of your progress and celebrate victories along the way.
• Seek Support: Join a running group or find a workout buddy to help keep you accountable.

More Resources:

Atomic Habits: Goal Setting: A Scientific Guide to Setting and Achieving Goals (jamesclear.com)

BetterUp: Offers insights on setting and achieving goals.

LivePlan: Provides a detailed guide on avoiding common pitfalls when setting goals.

Noom: Explains the SMART goal framework and its benefits.

Todoist: Provides templates to help you plan and track your goals.

What’s your strategy for your 2025 goal(s)?

I want to hear ‘wins’ and ‘AHAs’ from other winning strategists in LifeSkills Academy’s 2025-ALIVE TO THRIVE GOAL-GETTERS
(Facebook group on LifeSkills Academy).

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