The start of a new year brings a wave of motivation to become healthier, more productive, and more fulfilled. But while millions of people make resolutions like "lose weight," "eat better," or "get more done," most fail to stick with them. 

Research by Strava found that nearly 80% of New Year's resolutions are abandoned by January 17.

Why? It's simple: vague goals like "be healthier" or "work harder" lack the structure and clarity needed for long-term success. To succeed in 2025, focus on specific, measurable goals grounded in science.

Prioritize sleep for maximum gains
We all want slimmer waists and fatter wallets, but what about sleep? Sleep is essential for muscle growth, mental sharpness, and emotional resilience. 

In fact, one study found that subjects limited to 4.5 hours of sleep for a week reported feeling more stressed, irritable, sad, and mentally burnt out. When the subjects returned to a normal sleep schedule, they noticed significant improvements. 

Studies show healthy adults need 7-9 hours of quality sleep to perform their best. A simple resolution like the following can completely transform your life:

Set a consistent bedtime and wake-up time, even on weekends.

Create a wind-down routine (no screens 30 minutes before bed).

Use blackout curtains or white noise for better sleep quality.

When you prioritize sleep, everything else—your workouts, productivity, and mood—falls into place.

Build a bulletproof savings habit
Saving more money was the number one resolution AmericansAmericans made going into 2024. It makes sense—financial stability is a cornerstone of stress-free living. Numerous studies have linked financial worries to significant psychological distress.

So, what resolution should you set?

Automate your savings: Set up a recurring transfer to a savings account right after payday. Start with as little as 10% of your income and adjust as you go.

Track your spending: Use budgeting apps like Mint or YNAB to identify unnecessary expenses.

Set specific goals: Set a goal, like saving $1,000 for emergencies or funding a special trip.

Automating your savings eliminates the need for constant willpower. Meanwhile, tracking your spending helps you plug budget leaks so you can allocate more toward your goals.

If you need some motivation, pair saving with a reward system. For example, if you hit your monthly savings goal, treat yourself to a small, guilt-free indulgence.

Get moving with a well-rounded fitness routine
Regular exercise is one of the best investments in your overall health. Strength training is particularly effective for building muscle, increasing bone density, and boosting metabolism. 

But the benefits of exercise go beyond the physical. It's a proven mood booster, helping to reduce anxiety and depression while improving focus and sleep quality. Staying active also lowers the risk of chronic diseases like heart disease, diabetes, and even some cancers.

Here's how to make 2025 your most active year yet:

Incorporate strength training for measurable gains: Aim for at least 2-3 weekly strength training sessions, focusing on compound movements. Set measurable goals, like 10 pounds to your bench press by March or hitting ten pull-ups by mid-year.

Stay active with fun, varied activities: Don't limit yourself to the gym. Add hikes, indoor rock climbing, pickup sports games, or yoga sessions to your routine. Set a goal to try one new activity each month to keep your workouts fresh.

A balanced mix of strength training and fun physical activities will help you stay consistent, build a healthier body, and enjoy the process. Plus, it'll boost your mental health and energy levels, making 2025 your most active and fulfilling year yet.

Strengthen your bonds
Meaningful relationships are one of the most significant predictors of happiness and longevity. Loneliness has a similar mortality impact to smoking 15 cigarettes a day. Studies show lack of social connection also increases the risk of depression, anxiety, heart disease, stroke, and other adverse outcomes. 

We've covered social hacks for introverts and how to deepen your connections, so how can you take your efforts to the next level in 2025? 

Commit to attending one social event each week: Whether it's a game night, happy hour, or a community class, make showing up your priority. Regular engagement keeps your connections fresh and opens the door to meeting new people.

Set a goal to meet three new people weekly: Strike up conversations at the gym, coffee shop, or networking events. Focus on quality interactions rather than just quantity.

Schedule weekly check-ins: Dedicate one evening a week to catch up with family or friends, whether over a meal, a phone call, or a group activity.

Making time for loved ones ensures relationships remain a priority, not an afterthought. By making regular socializing an intentional part of your routine, you'll build a stronger, more enriching support network in 2025.

Stop doom scrolling
Excessive screen time might be the next big crisis, with the average American using a screen for over seven hours daily. Studies show excessive screen time can negatively impact learning, memory, mental health, focus, and sleep. 

But limiting screen time doesn't mean ditching your devices entirely. Instead, it's about creating intentional boundaries that allow you to take back control of your time and attention. Here's how you can do it in 2025:

Set daily screen time limits: Use built-in tools like Screen Time or Digital Wellbeing to restrict your time on apps that drain your energy, like social media or games. 

Establish a morning and evening routine without screens: Start your day without immediately reaching for your phone. Try journaling, reading, or stretching instead. Similarly, wind down at night with calming, screen-free activities to prepare for sleep.

Replace mindless scrolling with intentional activities: When you feel the urge to scroll, redirect your energy to a hobby, like drawing, cooking, or working out. This not only reduces screen dependence but also adds value to your day.

By consciously limiting screen use, you'll free up time for activities that nurture your mind, body, and relationships while reducing digital fatigue.

Make 2025 your year
The key to transforming your life isn't to overhaul everything at once. Focus on these science-backed resolutions, and remember to start small. Success comes from consistency, not perfection. 

With specific, measurable goals and the right mindset, 2025 can be the year you achieve more than you ever thought possible. Which resolution will you tackle first?

- Forte team