Embrace a slow start to January with these mindful New Year’s resolution ideas. Discover the science of behavior change and fill in our thoughtful template

While it’s true that you can start fresh at any time, the new year seems a natural time to audit your priorities, consider the changes you want to see in your life, and brainstorm your New Year’s resolution ideas. 

However – as most of us know well – the excitement of a fresh start, combined with the post-holiday slump and shorter winter days, often leads to fading motivation before February arrives.

This year, instead of diving headfirst into an overwhelming list of goals, take a step back and reflect. Discover the science of behavior change, find inspiration, and explore our thoughtful template to create meaningful habits that truly align with your values.

Why Do New Year’s Resolutions Often Fail? 

We’ve all been there. January 1st rolls around, and we set ambitious resolutions: “Run a marathon”, “Meditate daily,” or “Cut out sugar completely.” By mid-February, they’re either completely forgotten or become another voice in our heads saying ‘‘you’re falling behind!’’. 

In the UK, only 31% of people who made new years resolutions in 2023 kept them all. But why?

1. They’re Too Big
   Ambitious goals often demand a drastic lifestyle overhaul, which can feel overwhelming and unsustainable.
2. They Lack Clarity
   Resolutions that don’t align with your values or priorities are hard to stick with when the initial excitement fades.
3. You Have An All-Or-Nothing Approach
   One slip-up can make us feel like we’ve failed, causing many to give up altogether instead of adjusting or starting again.
4. They Come from a Place of Self-Criticism
   Resolutions rooted in a sense of “fixing” something we don’t like about ourselves often feel heavy and punishing. When goals are inspired by self-love and a desire to grow, they’re far more motivating and enjoyable.

With a softer approach, one that starts from a place of self-compassion, you can work with yourself to create sustainable changes for self-growth. 

Science-Backed Ways To Make New Year’s Resolutions Stick 

The science behind successful New Year’s resolutions is rooted in how our brains form habits and respond to change. 

Research shows that starting small is key. Dr. B.J. Fogg, a behavioral scientist at Stanford University, found that tiny habits are more likely to stick. For example, committing to just one minute of meditation can build momentum and help you build a habit over time.

Additionally, when resolutions align with your identity—like thinking of yourself as a “runner” rather than simply aiming to run a marathon—they’re more likely to last. This is backed by studies on identity-based habits, which show that change is easier when it reflects who you want to be.

Finally, self-compassion is essential. Research by Dr. Kristin Neff shows that being kind to yourself when setbacks occur increases resilience and the likelihood of sticking with your resolutions.

By focusing on small, consistent actions, aligning your resolutions with your values, and practicing self-compassion, you can set yourself up for lasting success.

15 Mindful New Year's Resolution Ideas - Our Template!

This year, we recommend this 5 category template for exploring small, intentional habits that touch on every area of life. Pick one from each category, or mix and match as you go. Remember, January is a time to experiment, not a deadline to perfect everything!

Mind

1. Spend 10 minutes journaling each day
2. Listen to a weekly self-care podcast 
3. Start a mindful skincare routine
   

Body

1. Swap one caffeinated drink for herbal tea
2. Go for a 20-minute walk daily
3. Commit to getting 7 to 9 hours of beauty sleep

Creative

1. Spend one evening a week on a hobby you’ve always wanted to try
2. Document small moments of joy through photography
3. Cook one new recipe each week

Connections

1. Schedule a monthly coffee catch-up with someone you value
2. Volunteer for a cause close to your heart
3. Join a local group or community that aligns with your interests, whether it's a book club, hiking group, or art class

Career

1. Learn a new skill or take an online course
2. Network with someone in your industry monthly
3. Declutter your workspace to create a more peaceful environment

Why Embrace a Slow Start To The New Year?

There’s immense value in taking your time to ease into the year. Here’s why going slow might be the most powerful resolution of all:

It gives you time to find clarity

Rushing into January can lead to chasing goals that don’t truly matter to you. Instead, give yourself the space to reflect on last year and realign with your values. 

It’ll keep you going for longer!

Like the fable of the tortoise and the hare, slow and steady wins the race. Implementing small changes over time helps avoid burnout and builds sustainable habits.

It gives you a chance to play around

Think of January as a trial period. There’s no pressure to get everything right immediately. Try things out, tweak what doesn’t work, and discover what feels right for you.

This year, consider these New Year’s resolution ideas as an ongoing journey rather than a one-time event. Whether you’re committing to a skincare routine with Mazillo or setting aside time for meaningful connections, let 2025 be the year of slow, intentional growth.

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