How to Set and Stick to New Year’s Resolutions with the G.R.O.W.T.H. Method

New Year’s resolutions are rightfully exciting and absolutely achievable, but too often our resolve sharply fades into a distant memory within weeks of the new year, leaving us right where we started, once again asking ourselves...

Why does this always happen?

It’s simple; without solid plans, systems to execute the plans, and discipline, your resolutions will slip into oblivion.

In this nonstop, attention-stealing, breakneck speed society we live in today, the only thing that will work is a simple method that not only helps you to set your goals, but also ensures that you stick to them throughout the year.

After kicking cancer right in the ass in 2024, I have a lot that I want to do with my life this new year — but I don’t want to fall into the same pitfall we all do.

So to step into my power and manifest my dream life in 2025, I sprouted the idea of the G.R.O.W.T.H. method, which I’m now passing on to you. It looks something like:

This method gives you a structured approach to setting resolutions that aren’t vague so you can begin to use your mind’s eye to envision yourself living these changes.

For example, instead of saying, “I want to lose weight”, say, “I want to lose 20 lbs by March 31st. I feel confident, attractive, and unstoppable already, and achieving this goal will amplify these emotions even more”.

Setting clear intentions allows you to then begin laying the framework for achieving the specific amount of weight loss, gives you a way to measure your progress, setting an achievable outcome… get the picture? ;)

Having a goal that’s SMART will make it easier to track, stay on course, and know when you’ve succeeded.

Now that you’ve got your SMART goal, it’s time to break it down into fun-sized tasks that feel easy to accomplish.

Think about it — tackling a goal that feels huge can feel overwhelming and stops you before you even start; but breaking the big giant scary thing into smaller, easier, more manageable steps makes it feel that it can be realistically accomplished.

Let’s say your resolution is to read 24 books this year. Instead of stressing about the total, break it down: 2 books per month, or even 6 chapters a week. Focusing on smaller milestones allows you to make consistent progress without feeling bogged down by the bigger picture.

Plus, each time you hit one of those smaller goals, it’ll motivate you to keep going.

Organizing your new habits is paramount. The secret to consistency is embedding new actions into your existing routines through a process known as Habit Stacking. (I got this from the book Atomic Habits by James Clear, a truly excellent read that really helped me through chemo brain fog)

Habit Stacking is essentially attaching your new resolution/habit to something you already do regularly anyways.

For example, to establish a daily ice bath routine all those years ago, I placed the cold plunge as close as I could to my shower so that when I’m done with a hot shower (existing habit), it’s just a few steps into the ice bath (new habit). Plus, it logically makes sense to put the ice bath in between a shower and getting dressed.

Or, you can take my new commitment to learning Dutch. I walk my dog in the morning everyday already, so I take my Dutch lessons on the Babble app while I’m walking.

By stacking habits, you’re creating a smooth transition from old behaviors to new ones, making it way easier to stick to your resolutions long term. It’s amazing how much free mental space we have to implement new lifestyle changes when you really pay attention!

Tracking your progress taps into several psychological principles that help you stay motivated and on track. First, it creates a sense of accountability , reminding you of your commitment and keeping you focused on your goals.

Seeing tangible progress, even in small steps, activates the progress principle , which boosts feelings of achievement and reinforces positive behavior.

Additionally, tracking allows for self-reflection , helping you adjust strategies if needed and recognize what's working.

The act of checking off milestones also provides a sense of completion, which releases dopamine, the brain's "reward" chemical, further motivating you to continue. This combination of reinforcement, self-awareness, and reward helps maintain momentum over time.

Use a journal, an app, or a simple checklist to keep tabs on your progress. I personally track my progress everyday and check how far I’ve come every week, month, and quarter. There are plenty of options, I personally prefer Panda Planner and Baronfig Clear Habit Journal.

Find a friend, family member, or even a support group that aligns with your resolutions and commit to holding each other accountable — really commit to it.

Accountability taps into our innate desire to avoid letting others down and can be a powerful motivator. When we commit to a goal in front of someone else, whether it’s a friend, family member, or a group, we often feel a sense of responsibility to follow through.

This pressure comes from the fear of judgment or disappointing those who are keeping track of our progress. Moreover, accountability creates a social contract — the more public our commitment, the more likely we are to uphold it.

The social validation and support from others can also reinforce our behaviors, making it easier to stay on track even when motivation wanes.

Finally, the secret to sticking to your resolutions long-term is to make them an habitual part of your everyday life. The first few weeks will require effort, but if you keep showing up, your resolution will gradually become a natural part of your daily life.

Think of negative habits you have and probably carry out without even realizing it — ordering takeout, biting your nails, drinking soda, vaping, whatever.

Now imagine that effortless action being applied to your new, positive, forward-moving resolution habits. It can be done! If you can establish damaging habits to a point of mindless movement, you can definitely do the same with positive habits.

Start small, stay consistent, and before you know it, your resolution will transform from a New Year’s goal to an everyday habit.

The G.R.O.W.T.H. method isn’t just a one-time strategy for New Year’s Resolutions; it’s a framework that will help you make lasting, meaningful changes in your life at any point in your life.

By setting SMART goals, breaking them down into actionable steps, and organizing them with habit stacking, you can ensure your resolutions don’t fade away like every year that’s come before. Tracking your progress, seeking accountability, and making your resolutions a natural part of your routine will slowly tattoo these habits into your psyche, setting you up for undeniable success in the long run.

2025 is OUR year! We got this!

See ya next year ;)

Namaste

Aham Brahmasmi

Dan

Head of Breathwork Development & Co-Founder, Warrior Experts