As the year comes to a close, it’s natural to set our sights on the “blank slate” ahead. But before looking forward, it’s essential to reflect on the past — not to dwell on mistakes but to learn from them and use those lessons to shape your future.
The Power of Reflection
One of the most effective ways to reflect is through an After-Action Report (AAR) — a concept used in the military to analyze and improve performance. It’s a simple process that can help you understand where you are and where you want to go:
- Revisit Your Goals: What goals did you set for 2024, or carry over from the previous year?
- Evaluate Outcomes: Did you achieve those goals? If not, why? Consider any challenges you faced — medical, financial, work, or family-related.
- Don’t confuse legitimate challenges with excuses. Life happens, and adjusting to it is part of the process.
- Consistency is Key: How consistent were you? For example, if you completed 3 training sessions a week, that’s 150 sessions for the year — a strong benchmark. Even if you weren’t perfectly consistent week-to-week, small efforts add up over time.
As Aristotle said:
“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”
If consistency was a challenge this year, let that be your first goal for 2025. Build the habit because everything else flows from there.
FOCUS: A Pathway to Success
Lack of focus often hinders progress. When our attention is scattered, so are our results. This is where the acronym F.O.C.U.S. comes in:
- Follow
- One
- Course
- Until
- Successful
Choose one priority — whether it’s improving your kettlebell lifts, unlocking a new bodyweight skill, or simply getting to the gym consistently — and commit to it. Focused effort over time yields results.
If You Don’t Have a Specific Goal: Start Here
Not everyone has a big, audacious goal for the new year, and that’s perfectly fine. If you’re unsure where to start, consider this: meeting the World Health Organization Physical Activity Guidelines can dramatically improve your lifespan(how long you live) and your health span (how well you live).
Aim for:
- 150 to 300 minutes per week of moderate-intensity aerobic physical activity OR
- 75 minutes per week of vigorous-intensity aerobic physical activity,
- AND resistance training of moderate or greater intensity involving all major muscle groups at least 2 days per week.
This can be as simple as:
- Aerobic Work: Brisk walking, swimming, cycling, or running.
- Strength Training: Kettlebell, barbell, or bodyweight exercises twice a week.
Hitting these guidelines alone is a massive win for your health and fitness. If you need a goal to start the year, consistently meeting these targets is the perfect place to begin.
Every Day Is a New Day
While reflection is valuable, it’s important to remember that the past doesn’t define your future. Every day offers a fresh opportunity to rewrite the story you’re telling yourself. If you struggled with consistency, focus, or setbacks this year, leave those behind.
As you look to 2025:
- Reflect: What worked well this year? Where can you improve?
- Set Goals: Whether it’s unlocking a new skill, getting stronger, or simply staying consistent, choose your focus.
- Prioritize Health: If nothing else, aim to meet the WHO guidelines for physical activity.
There’s a blank slate ahead of you. By the end of 2025, what will be written on it?
Take the lessons from this year, move forward with focus and consistency, and step into the new year with purpose. The future is yours to shape — now go out and make it happen.
