New Year's Resolution Ideas – Outdoor Edition

We all know the drill - new year, new me. But two weeks into the new year, resolutions often are forgotten. We take a look at how to stick to your New Year's resolutions and offer you some fun and realistic ideas. Let us inspire you!

A new year begins, and with it comes the famous question: "What are your New Year’s resolutions?" Most of us know this drill all too well. Less sugar, more exercise, start a new hobby – the list goes on. Yet, no matter how motivated we start, the initial enthusiasm often fizzles out faster than a cup of coffee gets cold.

But what if we approach it differently this time? Let’s ditch rigid, stressful goals and focus on resolutions that are fun and good for both our mental and physical health. Sounds too good to be true? Let us convince you!

The concept of New Year’s resolutions isn’t a modern invention. Over 4,000 years ago, the ancient Babylonians celebrated the new year by making promises to their gods. The Romans followed suit and dedicated January to Janus, the two-faced god who could look both into the past and the future. It was the perfect moment to reflect and set new goals.

New Year's resolutions are now a global tradition. According to a survey conducted by Google Zeitgeist in 2013, New Year's resolutions are particularly strong in Europe and North America. They are a central part of their cultures and are usually accompanied by another tradition: abandoning them again. According to sources, less than 10 per cent of the previously defined intentions are implemented.

There is no limit to good intentions for the New Year. However, the most common goals are typically to eat healthier, exercise more or spend more time with loved ones. What they have in common is that they are ultimately about self-improvement and personal development. Resolutions, therefore, reflect people's desire to improve themselves and their quality of life. The turn of the year is seen as a good opportunity to break old habits and establish good new ones.

The problem? Most people set goals that are too strict and inflexible, which virtually pre-programmes frustration and failure.

Defining the resolution is an important first step, but fulfilling it is where it becomes difficult for most (quoting Goethe here). According to studies around 80% of people give up their New Year's resolutions within the first two months. Why does this happen? Here are some classics:

• ➤ Unrealistic goals: Getting up at 5am every day to go jogging when you're more of a night owl? Nope.
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• ➤ Too much pressure: Changing behaviour takes time. Many people expect results too quickly and throw in the towel in frustration.
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• ➤ Lack of fun: Who wants to do things they don't enjoy?

Behaviours, whether we want to get rid of them or create new ones, are closely related to our habits. Habits can be very useful - they help us get through the day without having to think about everything we do. This is because our brains are very comfortable - they love it easy. By routinising tasks, it saves itself a lot of cognitive effort and thus energy. However, routines can become a hindrance when they are taken for granted and we no longer question them - especially when those behaviors are considered as "bad". 

But if you have a resolution in mind, you have already taken the first step towards changing your behaviour. In that sense, you are no longer taking "bad" old behaviors for granted and opened up the opportunity for you to create positive change in your life. Looking at habit formation the most important step for you now is to integrate that desired behavior into a routine. With that, it naturally becomes a part of your daily life and you will start to no longer think about it before doing it. 

In her book Good Habits, Bad Habits (2019), Wendy Wood defines three key factors that can help you create a new habit:

• Adjust Your Context : Optimize your environment to make behavioral changes easier. Want to exercise in the morning? Lay out your running shoes the night before. Want to eat fewer unhealthy snacks? Keep them out of your house.

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• Repetition : Habits are formed through repetition. Start with simple routines that are easy to maintain. Over time, they’ll become second nature.

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• Reward Yourself : Every little reward triggers dopamine – the "feel-good hormone." Whether it’s a hot shower after a workout or your favorite music while exercising, rewards make resolutions stick.

In that sense: "Context smooths the way, repetition jump-starts the engine, but without a reward, the habit won’t run on its own." (Wood 2019, p. 118)

Easy! Right?

Before diving into outdoor ideas, here are some tips to create resolutions that truly last:

1. Make It Fun : Movement and outdoor activities shouldn’t feel like a punishment. Find things you genuinely enjoy.

1. Start Small : Instead of planning a marathon right away, begin with short, manageable activities that make you happy.

1. Stay Flexible : Don’t over-plan. Leave room for spontaneity and variety.

1. Get Friends Involved : Everything is more fun with company, and mutual motivation is a game-changer.

1. Celebrate Progress : Every small step in the right direction counts – celebrate your wins, no matter how minor they seem.

1. Weekly Walk Habit

Whether it’s a park, forest, or city streets, a walk provides fresh air and clarity. Pro tip: Listen to a cool podcast or grab a coffee-to-go.

2. Discover New Hiking Trails

Challenge yourself to explore a new hiking trail once a month. Apps like Komoot can help you find great routes.

3. Bike Instead of Drive

Use your bike for short trips. It saves gas, keeps your body moving, and boosts your mood.

4. Try Outdoor Workouts

Push-ups in the park? Yoga by the lake? Fitness in the open air is fun and free.

5. Photo Walks

Combine movement with creativity: search for beautiful nature shots and capture them.

6. Picnic Adventures

Plan a monthly outdoor picnic. Whether it’s winter or summer, bundle up and enjoy!

7. Try Geocaching with Friends

Modern treasure hunting via app brings movement and tons of fun.

8. Test New Outdoor Sports

Whether it’s climbing, stand-up paddleboarding, or snowshoeing, try something new and expand your horizons.

9. Enjoy Sunrises or Sunsets

Start your day with fresh air at sunrise or wind down with an evening stroll during sunset.

10. Plogging (Trash-Picking Walks)

Combine exercise with doing good: pick up litter while jogging or walking.

As already mentioned: when setting your resolutions, make sure that they do not deviate too much from your current daily routine, that they can be easily integrated and that they are not too ambitious. And in order to make the realisation not only dependent on motivation and willpower, use the factors of context, repetition and reward defined by Wendy Wood.

All we want to say is: New Year's resolutions don't have to be stressful or boring. When you combine exercise and fun, it's easy to create new habits that really stick and help you become a happier, healthier person. Whether you're exploring new hiking trails, trying out outdoor workouts or simply spending more conscious time in the fresh air - the mix of nature, movement and joy is good for you physically and mentally.

So grab your favourite jacket, a few friends and give it a try. And don't forget to take a tube of No Normal Coffee with you for the outdoor energy kick :) - Also works great as a reward by incorporating a coffee routine into your outdoor activity. 

And to ease your way to your new outdoor resolutions even more: become a outdoor coffee club member and join us at our next event! (more information here)

We hope you are now well equipped to define and realise your new annual goals. 2025 can come - with fun, exercise and a smile!