How to Stick to New Endeavours and Achieve Your Self-Improvement Goals this 2025
How to Stick to New Endeavours and Achieve Your Self-Improvement Goals this 2025
The Team at Ultiself
Table of contents
How to Stick to New Endeavours and Achieve Your Self-Improvement Goals this 2025
Table of contents
The start of a new year is a time for fresh beginnings and ambitious goals. Whether it’s optimizing your sleep cycle, adopting a high-performance diet, or diving into personal development projects, the possibilities are endless. However, as exciting as these pursuits are, new studies show that only about 55% of people stick to their New Year’s resolutions.
For self-improvement and biohacking enthusiasts, this failure rate is a reminder of the importance of turning intentions into consistent habits. The journey toward transformation is as much about rewiring your brain as it is about redefining your lifestyle. This guide provides practical strategies to help you stick with your goals and unlock your fullest potential in 2025. This article will discuss how to stick with your new endeavors and achieve your goals.
Why Do You Struggle to Stick to Your Goals?
Do you frequently start new things but never finish them? Perhaps you started a new diet, fitness routine, or business idea but failed to follow through.
The abundance of choices and instant gratification culture make it harder than ever to stay focused. Social media promotes overnight success, making the slow grind of biohacking and habit-building seem less appealing. Add to this our brain’s natural preference for conserving energy and resisting change, and it’s no wonder most people give up before they see results.
article-81-pic-01.png116.99 KBWith endless opportunities to try new things, it’s easy to encounter decision fatigue and jump on the latest trend or things that seem “fun.” Social media amplifies this by promoting visible, immediate success, which can make the slow, steady process of long-term growth seem less appealing.
Sticking to new endeavors is hard because it requires overriding ingrained habits and comfort-seeking instincts. The brain is wired to conserve energy, favoring familiar routines over the effort needed to establish new ones. The lack of immediate rewards amplifies this resistance, as most new habits take time to show tangible results, making it easy to lose motivation.
Science has shown that the most successful people exhibit grit and stick to their endeavors long enough to achieve remarkable results despite discomfort and challenges.
How Hardship Fuels Transformation
The process of self-improvement thrives on discipline, discomfort, and perseverance. Neuroscience shows that the Anterior Midcingulate Cortex (aMCC)—a brain region associated with willpower and persistence—grows stronger when we consistently push through challenges. This growth can be a key driver of both longevity and success.
The discomfort you feel when sticking to a new routine isn’t a sign of failure—it’s a sign of growth. The brain rewires itself through consistent effort, making each small victory compound over time. Research shows that activities requiring willpower, like adopting a ketogenic diet or practicing daily meditation, activate the aMCC. article-81-pic-02.png119.8 KB
This part of the brain helps you manage negative emotions tied to unwanted tasks, evaluate long-term benefits, and stay aligned with your goals. By embracing challenges rather than avoiding them, you create a mental environment conducive to growth and resilience. Studies reveal that the aMCC is typically smaller in individuals with sedentary lifestyles or obesity. However, the good news is that this area can grow and strengthen as people adopt healthier habits, such as consistent exercise and mindful eating.
In contrast, the aMCC is naturally more developed in high achievers like elite athletes, successful entrepreneurs, and others who consistently embrace challenges and push beyond their comfort zones. This highlights the brain's incredible ability to adapt and evolve with deliberate effort and perseverance.
Actionable Strategies to Stick to Your Goals
Sticking to your new endeavors requires aligning your habits with your goals. This means taking daily actions that move you closer to your desired outcome while eliminating behaviors that conflict with it.
1. Write it down and make it specific Don’t just mentally commit to goals—document them. Writing down your goals not only reinforces your commitment but also activates your brain’s Reticular Activating System (RAS), which helps you focus on opportunities aligned with your objectives. article-81-pic-03.png93.5 KB
Include actionable details:
Instead of “exercise more,” write, “Do resistance training for 45 minutes, 4 times a week.”
Instead of “eat healthier,” write, “Incorporate 20 grams of protein per meal and eliminate processed sugar.”
Studies reveal that people who plan their goals in detail are significantly more likely to follow through. According to the British Journal of Health Psychology, 91% of people who planned their intentions by writing them down each week followed through. Meanwhile, people who read motivational materials but did not plan in detail fail to stick to their new endeavors.
2. Build an if-and-then scenarios Even the most carefully crafted plans can go awry, and here’s the challenge: every time you skip a new habit, you’re inadvertently reinforcing an unwanted one—the habit of skipping. Each missed action subtly trains your brain to normalize inconsistency, making it progressively harder to regain momentum and stick to your goals.
To counter this, the “if–then” strategy is a powerful tool to stay on track. By anticipating potential roadblocks and pre-planning alternative actions, you create a clear path forward, no matter the circumstances. This proactive approach reframes obstacles as opportunities for consistency.
For example:
If I forget to pack my lunch, then I’ll order a salad instead of fast food.
If I don’t have time to read before bed, then I’ll listen to an audiobook during my commute.
If I miss my morning meditation, then I’ll take five deep breaths during my afternoon break.
If I feel too tired to exercise after work, then I’ll do a quick 10-minute home workout.
If I overspend this week, then I’ll skip dining out next weekend.
By establishing these fallback plans, you reduce decision fatigue and ensure progress remains steady—even when life throws you off course. This small shift in mindset fosters resilience, turning potential setbacks into stepping stones for long-term success.
3. Prioritize Consistency Over Perfection Self-improvement is about progress, not perfection. Whether you’re tracking your HRV (Heart Rate Variability) or sticking to an intermittent fasting schedule, the key is showing up daily, even in small ways.
Missed a workout? Do five minutes of stretching instead. Couldn’t journal your usual page? Write a single sentence.
Every small step reinforces your commitment, training your brain to prioritize the habit over excuses. This consistency is what builds momentum, laying the foundation for long-term success and meaningful transformation.
4. Align Your Goals With Your Identity Achieving lasting change isn’t just about setting goals—it’s about redefining who you are. Instead of saying, “I want to save money,” reframe it as, “I’m someone who manages money wisely.” This subtle shift turns the habit from a task you complete into a reflection of your identity, making it more meaningful and personal.
To strengthen this mindset, think of someone you admire—a mentor, an elite athlete, a successful entrepreneur, or a family member. Then, ask yourself, “What would [their name] do in this situation?” Visualizing their actions helps guide your decisions toward the behaviors you aspire to embody. article-81-pic-04.png96.64 KB
When your actions align with the person you want to become, every small decision—choosing to save rather than spend, exercising instead of skipping a workout—carries more purpose. These seemingly minor choices build momentum, reinforcing your belief in your new identity. Over time, this approach shifts your focus from merely achieving goals to living in harmony with your values, making change sustainable and deeply rewarding.
5. Stay accountable Accountability is a powerful driver of success. Sharing your intentions with a friend, joining a group, or working with a mentor or personal trainer creates a sense of responsibility that keeps you aligned with your goals. When someone else knows what you’re striving for, you’re more likely to follow through—even when your initial motivation wanes.
Social accountability also provides vital support during tough times. Challenges are inevitable, but having someone to encourage you, share practical advice, or simply remind you of your progress can make a world of difference.
Whether it’s a workout buddy, a biohacking community, or a trusted mentor, surrounding yourself with like-minded individuals who share or support your aspirations enhances your commitment. Their presence not only reinforces your efforts but also reminds you that success is a shared journey. Together, you’re more likely to overcome obstacles and achieve long-term success. article-81-pic-05.png92.21 KB6. Connect with your "why" To stick with any new endeavor, you need to uncover its deeper purpose. Understanding your "why" creates an emotional connection to your goal, transforming it from a fleeting aspiration into a meaningful commitment. When your reason for pursuing a goal resonates with you on a personal level, it becomes a powerful source of motivation—even when the path gets tough. For example:
If your goal is to exercise regularly, your "why" might be to build strength, boost energy, and stay healthy for your loved ones.
If you aim to improve your sleep, your "why" might be to enhance focus and productivity for both work and personal growth.
When challenges arise, reflect on your "why" to reignite your determination. Write it down, visualize it, and remind yourself of the long-term benefits. This emotional anchor keeps you grounded, helping you push past temporary discomfort and stay aligned with your values.
By connecting with your "why," you give your goals a sense of purpose that transcends surface-level desires, ensuring your journey is fueled by a deeper and more enduring motivation.
7. Use Ultiself to Stay on Track When it comes to building and sticking to new habits, having the right tools can make all the difference. The Ultiself app is designed to help you optimize your life by focusing on habits that drive personal growth and peak performance. It’s more than just a habit tracker—it’s a science-backed system that helps you create routines aligned with your goals and values. article-81-pic-06.png92.05 KB
Here’s how Ultiself can support your self-improvement journey:
Habit Recommendations: Discover habits tailored to your goals, whether it’s improving focus, boosting energy, or enhancing mental clarity.
Behavioral Psychology Techniques: Ultiself uses proven strategies to help you stay consistent, even when motivation dips.
Accountability and Tracking: Keep tabs on your progress with detailed analytics, so you can see how each habit contributes to your overall growth.
Personalized Routines: Build routines that fit your lifestyle, ensuring you stick to your commitments without feeling overwhelmed.
By incorporating Ultiself into your daily life, you create a structure that not only makes habit-building easier but also keeps you focused on your long-term vision. It’s a powerful tool to help you turn intentions into lasting results, one step at a time.
Bottomline
Motivation can spark action, but it’s an unreliable resource for achieving long-term success. Sticking to new endeavors and reaching your goals requires more than bursts of enthusiasm—it demands a mindset where persistence becomes second nature.
True success is built on consistency. It’s about showing up, especially when the excitement fades or obstacles arise. By creating a system of habits and committing to steady progress, you develop the resilience to push through challenges. Success isn’t about waiting for the perfect moment or relying on fleeting inspiration—it’s about doing the work, day in and day out, until your goals become reality.
References:
Oscarsson, M., Carlbring, P., Andersson, G., & Rozental, A. (2020). A large-scale experiment on New Year's resolutions: Approach-oriented goals are more successful than avoidance-oriented goals. PloS one, 15(12), e0234097. https://doi.org/10.1371/journal.pone.0234097
Touroutoglou, A., Andreano, J., Dickerson, B. C., & Barrett, L. F. (2020). The tenacious brain: How the anterior mid-cingulate contributes to achieving goals. Cortex; a journal devoted to the study of the nervous system and behavior, 123, 12–29. https://doi.org/10.1016/j.cortex.2019.09.011
Chen, Y. C., Huang, Y. H., & Yen, N. S. (2022). Role of anterior midcingulate cortex in self-reward representation and reward allocation judgments within social context. Human brain mapping, 43(7), 2377–2390. https://doi.org/10.1002/hbm.25793
Colcombe, S. J., Erickson, K. I., Scalf, P. E., Kim, J. S., Prakash, R., McAuley, E., Elavsky, S., Marquez, D. X., Hu, L., & Kramer, A. F. (2006). Aerobic exercise training increases brain volume in aging humans. The journals of gerontology. Series A, Biological sciences and medical sciences, 61(11), 1166–1170. https://doi.org/10.1093/gerona/61.11.1166
