The Anti-Resolution Guide to Real Change in 2025
WHAT’S COMING UP
This is the last in our series of holiday ‘specials’, and given this edition is coming out on New Year’s Day, I wanted to focus solely on the practical steps you can take to achieve meaningful positive change this year. Change is hard, which is why so many resolutions fail, and this guide can’t do the hard work for you, but it can shine a light on the right path.
On a related note, the holiday period has been a time of deep reflection for me. Next week I’ll be sharing how I’m planning to evolve this year and what the implications are for The Prime Movement. In keeping with my belief in sharing and collaboration, I want you to have a voice in this, so thank you to those of you who responded to the poll last week. I’m running it again this week, so I’d really value you taking 2-3 minutes to share your thoughts.
So check out the guide below, but before you dive in, I’ll leave you with one message:
“Don’t spend another year doing something you don’t want to do.”
THE PRIME PERSPECTIVE: MIDLIFE MEDITATIONS ON LEADERSHIP AND GROWTH
The Anti-Resolution Guide to Real Change in 2025
"When life gets tough, some of us feel that we've lost the game and life has won. But life isn't trying to defeat you. Life isn't even a participant—the game is yours."
— Mo Gawdat
As we stand at the threshold of 2025, this quote from the brilliant Mo Gawdat carries particular weight. Too many accomplished leaders I meet have unconsciously shifted into a defensive posture, viewing their challenges as life somehow conspiring against them. But here's the truth: if life isn't your opponent, then who's really writing the rules of your game?
This isn't about toxic positivity or denying real challenges. It's about reclaiming authorship of your story. And here's where the New Year presents a unique opportunity – what behavioral scientists call a ‘temporal landmark’. Such moments in time create a psychological ‘fresh start effect’ that can be incredibly powerful... but only if we approach it correctly.
The Science of Sustainable Change
Two months ago, I shared groundbreaking new research from neuroscientists at Trinity College Dublin about successful behavior change. The key finding? Willpower and motivation aren't what drive lasting transformation - it's understanding how our brain's competing systems work together. This builds beautifully on James Clear's foundational work on Atomic Habits, which many of you will know I reference frequently, and when combined with the latest neuroscience insights from TPM's Chief Advisor Dr Brendon Stubbs, gives us a powerful framework for actual, sustainable change.
Why Resolutions Fail (And What Works Instead)
Let's be honest about something: approximately 80% of New Year's resolutions fail by February. Why? Because they typically involve:
Dramatic, unsustainable changes
Multiple major life shifts at once
Focus on outcomes rather than systems
Lack of clear, compelling "why"
The Integrated Reality
Here's something crucial that most ‘resolution guides’ miss entirely and that Dr Brendon and I are going to be talking about constantly in 2025: everything in your life is connected. This isn't philosophical musing - it's evidence-based.
This interconnected reality is why the traditional approach of tackling single issues in isolation ("I'll just fix my diet" or "I'll just exercise more") so often fails. Real, lasting change requires understanding and leveraging these connections.
I see this play out constantly with leaders. The executive who thinks his afternoon brain fog is just about aging, when it's actually about the compound effect of poor sleep, stress, and nutrition. The founder who can't understand why her new exercise routine isn't delivering results, not realizing that her chronic stress is undermining her physical recovery.
What Actually Works: A 3-Step Framework
1. Smart Set-up
Use the ‘fresh start’ effect of the New Year strategically
Choose High-Leverage Areas (2-3 maximum). Consider which changes will create the most powerful ripple effects across your whole system. For example:
Morning routine optimization (affects energy, cognitive performance, and stress resilience)
Sleep quality improvement (impacts decision-making, emotional regulation, and physical recovery)
Stress management practices (influences everything from cognitive function to metabolic health)
Design your environment for success - one of the key insights from the Trinity College research is that environmental design beats motivation every time. Think of it this way: just as you wouldn't expect your team to perform at their best in a chaotic, poorly designed workspace, you can't expect yourself to make optimal choices in an environment that works against you. So, for example, put your phone to charge outside your bedroom to avoid late-night email checks
2. Sustainable Systems
Instead of dramatic overhauls, focus on progressive improvements. Let's take nutrition as an example:
What Doesn't Work:
"I'm going to completely change my diet starting January 1st"
Eliminating entire food groups overnight
Trying to be "perfect" with eating
What Does Work:
Week 1-2: Add one protein-rich breakfast daily
Week 3-4: Include one vegetable with every lunch
Week 5-6: Replace one processed snack with fruit
Keep building progressively...
3. The Power of Progress
This is where I want to share something with you that deeply resonates with my own philosophy. In a blog post 2 days ago, the bestselling author and wellness advocate Dr Mark Hyman articulated 3 principles that perfectly align with what I advocate:
Progress Over Perfection - Let me be direct: I’ve learnt from personal experience that perfection can be the enemy of progress.Instead, learn to celebrate small wins and if you have a setback, just reset and go again, rather than give up.Remember: even the best athletes in the world have off days.
Growth Mindset - this isn't just corporate jargon, it's a fundamental shift in how you view challenge and change. It’s about replacing "I failed" with "What did I learn?" and use difficulties as diagnostic tools.
The Power of Why - this is possibly the most crucial element, and it's one I always spend significant time exploring. Your "why" needs to be deeper than surface-level goals - spend time reflecting on what those drivers for change truly are and return to them time and time again to maintain your focus and momentum.
Your 2025 Blueprint
Science is telling us that progress comes from systems, not willpower. The key is choosing habits that create compound benefits across multiple areas of your life.
At TPM, we understand that sustainable transformation requires this integrated, systematic approach. It's why our program combines cutting-edge neuroscience with practical, progressive coaching strategies that work in the real world of midlife leadership.
Ready to make 2025 the year you truly thrive? Let's talk about how the TPM Program can help you create lasting change.
Dare to know, dare to grow.
