How to Make 2025 The Year of Slow Goals

At this time of year, there’s a lot of noise about New Year’s resolutions and fast-track goal-setting programs. While these approaches can be exciting, they often overlook the beauty of slow, steady progress—a particularly vital perspective for those managing chronic illnesses. These challenges demand a balance of patience and self-compassion, which fast-track programs often fail to address. Instead of rushing to reinvent yourself in a few weeks, what if you focused on taking intentional steps toward meaningful goals—at your own pace?

Let’s explore the power of slow goals.

Why Slow Goals Matter

There’s something magnetic about the promise of a new year. The idea of becoming a whole new person overnight is appealing, isn’t it? But for folks like us that kind of pressure can feel overwhelming. Worse, it often sets us up for disappointment.

Slow goals offer an antidote. Instead of sprinting towards a shiny, distant outcome, you take small, consistent steps toward what truly matters to you. For example, if your goal is to feel stronger, you might start by committing to a short workout once or twice a week. No pressure to go all out—just enough to create a habit. Over time, these small, intentional actions can snowball into meaningful progress. And yes, just showing up counts! Slow goals embrace ambition without the burnout, working with your energy and unique pace rather than against it.

The Problem With Fast Goals

Fast goals are like firecrackers: loud, bright, and exciting, but they burn out quickly. Think about the last time you joined a January fitness challenge or started an intense diet. Did the initial excitement carry you all the way through? For most of us, these quick bursts of enthusiasm fizzle out, leaving behind frustration and unmet expectations. They can:

• Create unnecessary pressure.

• Lead to feelings of guilt or failure if progress isn’t instant.

• Encourage an all-or-nothing mindset.

This fast-paced approach doesn’t leave much room for rest, recalibration, or life’s inevitable curveballs. For those of us juggling health, work, and personal responsibilities, life’s unpredictability is a given. Slow goals, on the other hand, provide the flexibility to adapt and persevere.

What Slow Goals Look Like

Instead of aiming to master a skill in 30 days, you commit to learning it over six or twelve months. For instance, rather than trying to become fluent in a new language overnight, you could focus on learning a handful of words or phrases each week. Or if building fitness is your goal, start with short, gentle, manageable workouts and gradually increase from there. The key is sustainable progress—small wins that build over time.

Instead of declaring you’ll exercise every day, you decide to move your body in a way that feels good twice a week. Rather than overhauling your diet overnight, you make one small, manageable change at a time. It’s all about steady, intentional steps that create lasting change.

How to Embrace Slow Goals in 2025

1. Start Small Pick one thing you’d like to work toward and make your first step as simple as possible. Tiny actions are the seeds of big change.

2. Track Progress, Not Perfection Celebrate every small step. Whether it’s a 5-minute walk or a single chapter read, these moments of progress matter.

3. Build in Flexibility Life happens. Some weeks, you’ll feel unstoppable. Other weeks, you might need more rest. Both are okay.

4. Focus on How You Want to Feel Instead of focusing solely on outcomes, think about the feeling you want to cultivate. Is it joy? Calm? Strength? Let that guide you.

5. Find Joy in the Process What if your goal wasn’t just something to achieve but something to enjoy along the way? Take time to appreciate each step.

My Slow Goal for 2025

In 2024, my slow goal was to improve my general fitness and strength. At first, it felt like an uphill battle—just showing up was all I could manage most days. But over time, things began to shift. I started noticing how my diet impacted my energy levels, so I made adjustments to my nutritional intake. That led to a focus on improving my sleep, which had a ripple effect on my overall well-being.

Some weeks, I did nothing. Other weeks, I overdid it. But gradually, I found a rhythm that worked for me. By letting go of rigid timelines and focusing on the process, I achieved what I wanted—not in eight weeks, but in 18 months. The key wasn’t perfection or intensity—it was consistency, patience, and kindness.

This year, my slow goal remains fitness, but I’m also setting intentions to launch three online courses and do more public speaking. The journey won’t be perfect, but if I’ve learned anything, it’s that progress always starts with showing up.

What’s Your Slow Goal?

I’d love to hear what slow goals you’re setting for yourself this year. Pop a comment below or send me a message to share your thoughts at [email protected]. Remember, your pace is perfect for you. Let’s celebrate every small step together.

Here’s to a year of slow, steady, and intentional progress. You’ve got this!