Setting Goals for 2025

Maree O’Connor, titled Lymphoedema Physiotherapist

Estimated read time: 9 minutes

It’s not uncommon in January to sit down and set both personal and work-related goals for the next 12 months. If you did this in January 2024 reflect on how many you achieved.

Yearly goals often go unachieved due to several factors:

  • Lack of Specificity: Vague goals like “Get healthier” lack actionable steps compared to “Exercise 30 minutes, five times a week.”
  • Insufficient Planning: Goals without smaller, manageable tasks make progress harder.
  • Procrastination: Delaying action early can lead to an overwhelming rush later.
  • Loss of Motivation: Goals not tied to meaningful values may lose appeal over time.
  • External Obstacles: Unforeseen events can disrupt plans.
  • No Accountability: Without check-ins or accountability, it’s easy to lose focus.
  • Poor Time Management: Competing priorities can hinder consistent effort.
  • Failure to Measure Progress: Tracking milestones helps maintain motivation.
  • Rigid Goals: Goals that don’t adapt to changes may become irrelevant.
  • Forgetting: Goals can slip away simply because they’re forgotten.

If you search for goal-setting strategies, you’ll often find advice on using SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound) and regularly reviewing progress. While helpful, this approach may not fully address procrastination, or the challenges discussed earlier.

At the end of 2023, I began an exciting post-graduate research journey focused on publishing findings from a completed study and completing further studies in chronic lower limb oedema in the ageing population. Known for being passionate, hardworking, and organized, I’ve relied on these traits, along with guidance from a supportive supervisory team, to navigate this journey.

Along the way, I’ve embraced the challenge of developing new skills, particularly in goal-setting, and discovered strategies that have been instrumental in my progress. These insights can benefit anyone working toward personal or professional objectives.

Here, I’ll share the lessons and tools that have shaped my experience, offering actionable insights to hopefully support your own aspirations.

To help put the following tips into action, download our 2025 Goal Setting Worksheet

Tip 1 Step Away from Screens and Dream Big

Set aside time away from your computer and electronic devices to reflect on your goals for 2025. Ask yourself: What do YOU truly want to achieve? At this stage, don’t worry about the “how”—just let your imagination roam freely.

Aim to identify one BIG personal goal and one BIG work-related goal. These goals should excite and inspire you—something you’re deeply passionate about and committed to pursuing.

In my experience, the best ideas and “lightbulb moments” often come when I’m out for a walk or during quiet moments early in the morning before the day gets busy. Keep a pen and paper handy to capture your thoughts as they come. Let your dreams guide you toward goals that genuinely resonate with your values and ambitions.

The following videos will give you fresh ideas on setting goals:

Tip 2: Visualise Success and Define Your Timeline

Take a moment to imagine yourself achieving your BIG goal(s). How does it feel? What does this accomplishment mean to you on a personal or professional level? Let yourself fully embrace that sense of fulfillment and pride, then put it into words.

Write down your reflections—capture the emotions, the impact, and the significance of reaching your goal. Next, set a clear and specific date for when you want to achieve it in 2025. A well-defined timeline adds focus and creates a sense of accountability, bringing you one step closer to turning your vision into reality.

Tip 3: Break It Down into Manageable Steps

Once you’ve defined your BIG 2025 goal, the next step is to break it into smaller, actionable goals and set realistic time frames for each. Working backward from your target date can help you identify the specific tasks required to reach each milestone.
To stay focused and motivated, consider setting short-term challenges, such as a 30-day or 90-day challenge. These shorter time frames allow you to tackle your goal incrementally while celebrating progress along the way. This approach makes even the most ambitious goals feel achievable and keeps you on track.

Tip 4: Engage with Your Goals Daily

Even with the best planning, your goals will fade from focus unless you actively engage with them every day. To keep them top of mind, I dedicate 15 minutes each morning to journaling—a practice that has transformed my productivity and mindset. It will keep you motivated.

Here’s how I do it: I write as if I’ve already achieved my goal. I note that the goal is complete, express gratitude for its accomplishment, describe how it feels, and reflect on what its completion means to me. Then, I outline the specific tasks I need to complete that day to move closer to my objective.

If you’re thinking, “I don’t have time for this,” consider starting your day just 15 minutes earlier. It’s incredible how this small investment in time can create focus and clarity, even before the day’s distractions set in. While I was initially sceptical, this approach is rooted in neuroscience, reinforcing the power of visualization and daily intention-setting to drive success. Give it a try—you might be surprised by the results.

Proctor Gallagher Institute provides some useful tips to achieve growth in 2025. One of these is about lifelong learning opens new doors and unlocks possibilities. Dedicate time for learning something new.

Tip 5: Plan Your Week for Success

Avoid the trap of poor time management by dedicating a few minutes every Sunday to plan the week ahead. Decide what tasks you will complete and when, then schedule them into specific time slots. This proactive approach helps you start the week with clarity and confidence, knowing exactly when you’ll tackle each task.

A paper-based weekly planner can be particularly effective for this process. Writing things down engages your brain in a different way, making you more connected and committed to your plan. Stick to your schedule, and you’ll be amazed at how much more productive and organized your week becomes.

Tip 6: Shift Your Mindset and Harness the Power of Flow

The key to success isn’t wondering if you’ll complete your goal—it’s approaching each task with the confidence and positivity of already achieving it. With this mindset in place, the next challenge is overcoming procrastination and working effectively. This is where the concept of flow comes in, backed by neuroscience research.

Flow is an optimal state of consciousness where you feel and perform at your best. It’s that feeling of being so fully immersed in an activity that everything else fades away. You’ve likely experienced flow before—maybe while working on a passionate project, solving a problem, or engaging in a creative task.

By intentionally seeking out flow states, you can eliminate distractions, increase productivity, and bring a sense of fulfilment to your work. Remember, achieving flow begins with aligning your focus and energy on the task, reinforcing that sense of positivity and purpose.

Learn more about the neurochemicals and flow states.

Entering a flow state typically takes about 15 minutes of focused effort. During this time, the sense of flow gradually builds, and distractions can creep in, so it’s important to stay engaged and keep going. Once you achieve the flow state, you can experience 50 to 120 minutes of deep, highly productive focus.

Read more in this article by Flow Research Collective for tips on how to get into the flow state.

Tip 7: Approach Your Goals with Gratitude

When working toward your goals, shift your mindset from “I have to” or “I need to” to “I am fortunate to have this opportunity.” This simple reframing turns a negative mindset into a positive and empowering one.

I remember working on the first draft of my research manuscript for publication, which I tackled with very little experience. When my supervisor returned it with extensive feedback—let’s just say there was a lot of red ink—my initial reaction was frustration. However, my research mentor offered me a perspective that changed everything: view that red ink as a sign of someone investing in your success. I realised how lucky I was to have a supervisor willing to share her expertise and guide me toward making the manuscript the best possible.

This mindset shift transformed my attitude and even my body language. Gratitude turned what felt overwhelming into a valuable learning experience. When you focus on the positives, you open the door to greater productivity and personal growth. A negative mindset, on the other hand, will only hold you back.

Tip 8: Choose Positive Words When Communicating

Be mindful of the words you use, as replacing negative or uncertain language with positive and proactive phrases can transform your message. For example, instead of saying, “I need to improve my skills,” say, “I am committed to improving my skills.” Replace “I’ll try to finish this task” with “I will complete this task.” These small shifts convey confidence, determination, and a solution-focused mindset, enhancing clarity and relationships.

Negative/Uncertain Word  Positive/Proactive Alternative 
Need  Choose / Committed to 
Try  Will / Intend to 
Can’t  Can find a way / Will explore 
Problem  Challenge / Opportunity 
Have to  Get to / Want to 
Don’t forget  Remember 
Difficult  Unfamiliar / Growth opportunity 
Failure  Lesson / Learning experience 
But  And 
Should  Could / Might 
Impossible  Possible with effort / A stretch goal 

Tip 9: Celebrate the wins and surround yourself with like-minded people

When you achieve the goal, celebrate this achievement. It will inspire and provide momentum for the next one. Finally, surround yourself with and engage with people who will positively impact your achievement of goals. They will give you fresh ideas, keep you on track, and can also hold you accountable. Those who say you cannot achieve your goals are not the ones you should be engaging with about your goals.

Finally, practice is essential for success. These tips aren’t about working harder but working smarter to achieve your goals more efficiently. Building habits takes time—on average, 4 to 6 weeks to solidify.

To help put these tips into action, download our 2025 Goal Setting Worksheet

I hope you find these tips helpful. Feel free to share your thoughts, feedback, or tips in the comments below.