New Year's Resolutions for Athletes: Get Back on Track

It’s January, the time of year when swimmers and athletes across New York and beyond are setting their sights on new goals. But let’s face it, sticking to a New Year’s resolution is easier said than done. Studies show that four out of five people break their resolutions, and nearly a third give up before February. If you’re still on track, congratulations—you’re in the minority! But if you’ve stumbled, don’t worry. It’s never too late to hit reset and refocus your efforts.

Let’s talk about what a New Year’s resolution really means for athletes and swimmers and how to make one that sticks.

What Is a New Year’s Resolution?

A New Year’s resolution is a commitment to self-improvement. For athletes, this could mean shaving seconds off your lap time, improving your dryland strength, or simply showing up to practice more consistently. The key is to set clear and specific goals—vague aspirations like "get fit" or "exercise more" won’t motivate you when the going gets tough.

Instead, ask yourself: What is your New Year’s resolution? Define it, write it down, and break it into actionable steps.

New Year’s Resolution Ideas for Swimmers

Here are some athlete-focused New Year’s resolution ideas to get you inspired:

• "I will swim three times a week for at least 45 minutes."

  Consistency is key. Whether you’re training for competition or maintaining fitness, regular practice keeps you on track.

• "I will improve my freestyle technique through video analysis."

  Technical goals can make a huge difference. Focus on refining your stroke with expert feedback.

  "I will add one dryland training session per week."

  Building strength out of the pool improves your in-water performance and reduces injury risk.

  "I will fuel my body better by prepping healthy meals."

  Nutrition is as important as training. Start small by improving the health and calorie content of one meal a day.

  "I will track my progress in a training journal."

  Writing down workouts, times, and goals helps you stay accountable and measure improvement.

To enhance your mental preparation alongside physical readiness, explore our guide on Visualization and Imagery for Athletes: Mentally Preparing for the Big Event.

Why Resolutions Fail and How to Succeed

Resolutions often fail because they’re either too vague or too ambitious. Many athletes set multiple goals at once, which can be overwhelming and lead to burnout. Success comes from narrowing your focus. Stick to one or two specific goals at a time and make them as actionable as possible. For instance, rather than saying, "I’ll work out every day," choose something more attainable like, "I’ll swim three times a week and do one dryland session."

Starting small is another critical factor. Committing to manageable changes, like walking more or improving the quality of one meal a day, helps you build momentum. Progress is not linear, and life will throw challenges your way. Stay flexible. If you miss a training session or a planned goal, don’t give up. Adjust your plan and keep going. Measuring your progress is also key—tools like pedometers, swim apps, or training journals can help track your achievements and keep you motivated.

By keeping your resolutions simple, actionable, and measurable, you’re setting yourself up for success. It’s all about creating habits that are sustainable in the long term.

It’s Never Too Late

Whether you’re reading this in January, May, or October, remember: it’s never too late to get back on track. The key is to start where you are and build from there. Small changes add up over time, leading to big wins in and out of the pool.

So, what is your New Year’s resolution? Whatever it is, make it clear, make it realistic, and take the first step today. As a swim coach, I’ve seen countless athletes achieve incredible results by sticking to simple, actionable goals. Let’s make this year your strongest yet.

Stay strong, swim smart, and take charge of your goals. If you need guidance or support, contact me, Dan Daly, for personalized coaching and advice. Together, we can make your resolutions a reality.