Forget resolutions? Here’s why we need a different playbook.

Every January, we make resolutions. And every February, most of them are gone. I’ve been there, both as an athlete and in life. Here’s what works for me instead.

The athlete mindset thrives on goals: clear, measurable, hyper-focused targets with quick feedback loops and a plan for achieving them.

• Win a national championship

• Add four inches to my vertical

• Hit level 15 on the beep test (if you know, you know and if you don’t, consider yourself lucky)

  
  

Athletes need these kinds of goals because they drive performance. For my college team, one preseason requirement was running a mile and a half in under 12 minutes. If you didn’t make the cut, you ran every morning until you did. Every year I made it on the first try, but it was stressful. My senior season, I wanted zero stress—I wanted to crush that time. So my offseason training revolved around that goal. When the test came, I finished actually under 11 minutes and walked into practice without worry.

That’s the athlete mindset: clear target, fast feedback, measurable progress.

But life? Life doesn’t work that way. Feedback loops are slower. Success is harder to measure. And yet, every January, we try to apply the same logic by setting New Year’s resolutions. Big, sweeping goals for the entire year:

• Go to the gym more often

• Be more present with family

• Get better results at work

• Make more money

  
  

The problem? Resolutions are both too broad and too rigid. Life changes, but the resolution doesn’t.

Imagine if a coach gave you as a player a vague long-term goal: “Play better.” You’d laugh, right? Or cry. Probably both. Because that’s not actionable, it’s not measurable, and it doesn’t give you a clear path forward. Yet if you think about it, that’s exactly what most resolutions sound like.

And here’s the kicker: most resolutions fail or are forgotten by February. Why?

• No clear metrics: Resolutions often lack steps or measurable outcomes.

• Life happens: A resolution set in January may not adapt to changing circumstances.

• No feedback loop: Unlike athletes, we don’t get quick progress signals, so motivation fades.

• All-or-nothing thinking: One misstep feels like failure, so people quit.

• No supporting system: Big-picture intentions without habits or structure are easy to forget.

Okay, so if vague, rigid resolutions don’t work, what does? For me, the answer wasn’t another goal—it was one word.

The One Word Approach

A few years ago, I came across an idea that changed everything: One Word.

Instead of a list of resolutions, ditch the clutter for something simpler. Not a plan. Not a goal. Not a catchy slogan. Just one word, a theme for the year.

Why? Because simplicity wins. One word acts as a filter for decisions and habits. It gives you flexibility while keeping you focused. It lets you celebrate small wins, give yourself grace when things don’t go as planned, and stay aligned without feeling handcuffed to a random goal you set months ago.

When I tried it, it was a game changer. It gave me a framework for making smaller goals throughout the year and a lens for everyday decisions.

One year, my word was relationships. So when I got an invite to a gathering, my first thought was: Do I really want to go? (I’ve never been a big “go out to a party” person.) But then I asked: Will this help me build new or strengthen current relationships? The answer was yes, so off I went.

That’s the power of One Word. It turns decisions into intentional choices.

How to Choose Your Word

Here’s a simple framework:

1. Reflect on last year: What was missing? What theme emerged?

2. Ask yourself: “What do I want more of in my life?”

3. Brainstorm words: Write down everything that comes to mind.

4. Narrow it down: Pick 5–6 words, then choose the one that feels right.

Examples:

• Athlete-inspired: Discipline, Focus, Recovery, Grit

• Life-oriented: Presence, Joy, Growth, Courage

Now we have something that we can use as filter for the year. Looking at decisions we make or even how we set our focused goals.

Also, when to do something that is alignment with our word we get to acknowledge it and give ourselves a pat on the back (or a gold star… or maybe a cookie. See previous post 😉).

Make It Visible

Once you have your word, make it part of your environment:

• Write it on a card and tape it to your mirror or fridge

• Create a graphic for your phone wallpaper

• Put it on the cover of your journal

• Some people even make a bracelet with their word

Seeing it daily keeps the mindset front and center. It reminds you to reflect, adjust, and celebrate progress.

The beauty of One Word is that it grows with you. It’s not about perfection, it’s about direction. Every time you see it, you’ll remember what you want to work toward. It can shape your choices, your habits, and even your goals. Helping you make steady progress toward the 2026 you envision.