New Year’s Resolutions Reimagined

Team RunRunner Laura after finishing the NYC Marathon, a common New Year's resolution for many.
Team RunRunner Laura after finishing the NYC Marathon, a common New Year’s resolution for many.

January 1 is just another day.

I’m not a fan of New Year’s resolutions. There’s something about them that feels forced. It’s as if we’re declaring that January 1 is the day we suddenly become a different person, make massive life changes, or erase all the habits we’ve built over the years. The problem is, in most cases, change just doesn’t work that way.

Understanding Change

Change isn’t an event; it’s a process. As Steve Magness reminded us recently, everything that occurs is a delayed reaction to the hours, days, months, and years that preceded it. Whether we’re talking about physical fitness, relationships, career growth, or personal habits, the outcomes we see today are the result of countless small decisions we’ve made along the way.

The Case Against New Year’s Resolutions

The caution with New Year’s resolutions is that they can create the illusion that transformation is instantaneous or tied to a specific date. We start to feel like failures if we stumble a few weeks in because the resolution wasn’t about the journey—it was about the outcome.

But what if we shifted our perspective? What if we focused on the small, steady steps we can take each day? What if we recognized that every decision we make, no matter how small, is shaping the person we’re becoming? This approach acknowledges that growth isn’t linear and that setbacks are part of the process. It also removes the pressure of an arbitrary start date, giving us the freedom to begin—or continue—whenever we’re ready.

This shift in mindset isn’t just about avoiding New Year’s resolutions—it’s about embracing actions that align with our goals and values, one step at a time.

Team RunRunner Shane Winzar enjoying the process of running rather than obsessing over the race outcome. PC: Shane Winzar
Team RunRunner Shane Winzar enjoying the process of running rather than obsessing over the race outcome. PC: Shane Winzar

An Alternative to New Year’s Resolutions

Here are three small, actionable changes to work on in 2025:

  1. Be Honest with Yourself About Your Goals and Commitments:
    • Your goals and your level of commitment should align. If you’re unsure, ask your coach! We love these discussions and can help you clarify your path.
  2. Don’t Give Yourself an Excuse in Training:
    • Avoid falling back on phrases like “That’s good enough for today” if it becomes a habit. Push through when possible, and if you find this mindset creeping in often, revisit your goals.
    • Replace “I’ll try…” with “I’ll hold on as long as I can.” These subtle word changes can shift your mindset and approach.
  3. Journal Your Workouts and Races:
    • Start journaling consistently. You might uncover patterns or recognize issues you’ve been ignoring, like those small “niggles” that you keep brushing aside.

Every day offers an opportunity to grow and improve. January 1st is just another day—but today, and every day after, can be the start of something meaningful.

Corey Turnbull is a Team RunRun Coach based in Ottawa. He works with beginners just starting out or with seasoned runners looking for a breakthrough. Corey helps athletes maximize the limited training time they have, prioritizing consistency, focus and fun.

If you enjoyed this article, check out “What Are You Going to Do with All That Fitness?” also by Corey Turnbull.