As they ring in 2025, many people will be thinking about how to reset goals and make lifestyle changes. Individuals often set challenging resolutions and then tend to lose motivation as time progresses. Instead of making a resolution, Virginia Tech behavioral psychologist Samantha Harden suggests a different approach in the new year.

“I recommend throwing out the adage of a New Year's resolution,” says Harden, an associate professor and Virginia Cooperative Extension specialist in the College of Agriculture and Life Sciences’  Department of Human Nutrition, Foods, and Exercise. “Resolutions, as we think of them today, are designed to fail. They promote extreme change all at once versus lasting, meaningful adjustments.”  

If you want to set goals for the new year, Harden says it’s important to self-reflect and be honest with yourself about what goals are realistic to achieve.

“The most important thing is to change your mindset about where you are, what's feasible, what's realistic, and what environmental support you need to get you there,” she says.

To help keep these goals feasible and realistic, Harden recommends honing in on what aspect of your life needs improvement most: mental health, hobbies, finances, social interactions, spiritual well-being, or physical health? When you focus on that area of improvement, you can set short-term goals for something soon and long-term goals for something this time next year, and find the “why behind your why.” 

“First, it’s important to remember that it’s nearly impossible to have all ‘in balance’ at the same time and over time,” Harden says. “Second, the data and experiences suggest that just visualizing or sharing with others isn’t going to get us to our intention. For me, I am a physical activity researcher who often can’t prioritize my own physical well-being. Why? Because I’m afraid that if I’m not working around the clock, I’ll lose my job, won’t be able to pay my bills, and then I catastrophize my way out of mental well-being, hobbies, and social connection.” 

Harden says all of these aspects of life are interrelated and that the “why behind the why” can be something as simple as wanting to age well, have a healthy heart, or be confident in your clothes and body.

“Don’t let someone else tell you your why is superficial or that it lacks virtue,” she says.

Other strategies that individuals can take to incorporate health and well-being in the new year include setting personal goals, self-monitoring, accountability, shared problem solving, friendly competition, and working to improve interpersonal relationships by communication and receiving feedback from a coach, friend, Extension agent, smartwatch/device, or trusted other.

When it comes to establishing healthy habits, Harden says mindfulness is a powerful tool, but she stresses that it is important to remember that this is an ongoing practice, not a perfect practice. 

“While mindfulness does take determination, it's one of reflection and connection, one that results in transformation through acceptance rather than fixation on the ‘more or less’ imperfections in one's life, body, or bank account,” she says.

Don’t forget, she says, that many people face setbacks at one point or another while working to achieve their goals. 

“We have different seasons of life, so nurture them and get the healthy habits to fit within them rather than see them as additional,” Harden says. “We have to acknowledge and accept that there will be ebbs and flows when working toward goals. Remember, it's all about perspective, and that can keep you going day after day, month after month, year after year.”

About Harden  

Samantha Harden is an associate professor in the Department of Human Nutrition, Foods, and Exercise with the College of Agriculture and Life Sciences at Virginia Tech. She also serves as an exercise specialist with Virginia Cooperative Extension. Her research focuses on the yoga kernels of mindfulness, breath work, and movement and how yoga can promote flourishing (personal, professional, and communal well being) and longevity (healthy aging).  

Schedule an interview

To schedule an interview with Samantha Harden, contact Margaret Ashburn in the media relations office at mkashburn@vt.edu or 540-529-0814.

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