We’re a week into the new year. If you’ve made New Year’s Resolutions, that means you’re 1/52 or a little under 2% of your way there.
If you’re off and running already, that’s great! If you haven’t quite made the leap yet, that’s okay, too. You’ve still got plenty of time to start and reach your 2025 goals.
Either way, though, now is a good time to start thinking about how to keep yourself motivated through the next 51 weeks.
Here are five tips that will help you achieve your goals and get the most out of your martial arts and cross-training this year.
Make a plan.
Once you’ve established what you want to accomplish in 2025, it’s time to start thinking about what steps you need to take to reach your goal. Then you can start thinking about when you want to tackle those steps.
If you’re a big picture person, you can map out your whole year this way. Think about what you’ll need to do each month to ensure that you will feel satisfied and accomplished on December 31, 2025.
If looking at your whole year is overwhelming and makes you feel less motivated, try focusing on January and February to start with. What are the first steps you want to take toward your new training goals and what can you do in the immediate future to get started? Once you’re on your way, you can start to think about what March and April are going to look like.
If that’s still a bit too much to think about right now, you could also wing it. Especially if you’ve got smaller or one-off training goals. For example, if your goal is to try Karate this year, you can randomly sign up for a trial class now. Once you’ve tried it, you’ve officially met your goal. And you’ll have plenty of time to figure out if you want to set any new Karate goals for the rest of the year, too.
Break it up.
Unless you’re already 100% hyper-focussed on your endgame, you might find it helpful to take your final goal and break it up into smaller goals along the way. For example, if your goal is to participate in a martial arts tournament this year, start writing down what aspects of your game you want to work on in order to get there. This can include everything from techniques to physical conditioning to mental discipline. Then make each one its own measurable mini-goal.
Let’s take competing in a Brazilian Jiu-Jitsu tournament as a random example. In that case, your mini-goals along the way might include putting more time into practicing arm bar setups, improving the form and speed of your sprawls, and doing a few minutes of meditation each day. Each of these smaller goals will help you meet your final goal. And accomplishing — and celebrating — them along the way will help keep you motivated as you keep working toward the big one.
Take notes.
It’s both motivating and educational to keep some kind of record of your resolutions progress over the course of the year. They don’t have to be extensive. If you’re not the journaling type, even a few point form notes in your agenda or calendar after each training session can help. (And if you are into journalling, you can keep track of everything from how your physical goals are going to how your mindset is evolving over the year.)
Each time you write something down, you’re reminding yourself that you’re making progress. Which can do a lot to keep you going during more difficult or less inspired parts of the journey. And at the end of the year, you’ll be left with valuable insights into your training process that you’ll be able to apply to new resolutions in 2026 and beyond.
Be flexible.
No matter how solid your plans are and how strong your resolve is, life can still throw a curveball at you. This is especially true when it comes to goals that involve physical activity, because there’s always a risk of injury. And even the most minor aches and pains can temporarily derail your carefully planned training regimen.
That’s why it’s helpful to have a backup plan or two when you’re tackling martial arts training goals. Think about how you might be able to pursue your goals when you can’t literally train. Could you go to the gym to observe your training partners for a session? Watch training videos at home? Read a book? Find another interest to pursue while you’re on the shelf?
With any luck, you won’t have to follow through on these plans, but at least you’ll be able to navigate the situation a little easier if you already know what else might be possible for you.
Treat yourself.
New gear could lead to a new you. Some new martial arts gear could be exactly the push you need to dive into your training goals in 2025. If you’re not sure exactly what you want or need yet, this handy New Year’s Resolution Gear Guide can help make the right choice.
If you’re the kind of person who is motivated by rewards, you could also tell yourself you’ll treat yourself to some new gear once you’ve reached your goal — or one of your mini-goals along the way.
