100 New Years Resolutions for Dads

As the calendar prepares for its flip to January, there’s something almost magical about a fresh start. For us dads, it’s the perfect time to reset, refocus, and maybe even lace up those running shoes. Regardless, I’ve pulled together 100 resolutions for dads, or really anyone, to help you crush a personal best or simply keep pace with your kids. 

But here’s the thing: resolutions aren’t about setting the bar impossibly high. They’re about finding a goal that excites you, challenges you, and fits into the wild and wonderful chaos of dad life. 

Step 1: Look Back Before You Move Forward 

Before diving into new goals, take a moment to reflect on the past year. Did you hit the targets you set for yourself? Were there unexpected hurdles, or maybe even surprising wins? For some inspiration, I reflected on my goals this year in this post. Here are a few highlights: 

Successes

• Running More Consistently: While I didn’t hit every weekly mileage goal, I learned the importance of shorter, more focused runs when time was tight. Plus, I ran at least 1 mile every single day this year. I won’t be continuing that, as there were days when my body craved rest, but it helped solidify that I can do it! 

• Family Fitness: One of my favorite goals was making fitness a family affair. We completed the 1000 hours outside (maybe with some still pending questions regarding how they were counted, but the whole family was able to get there. We hiked, played soccer, ran, spectated sports, and more. 

• Balancing Work and Life: This one was tricky. Some months, the scale tipped more toward work, but I learned the value of saying “no” to create time for the things that matter. Yet, I was successful at improving my professional network amassing over 1000 followers on LinkedIn (follow me) and finishing the year at a new job as the VP of analytics. 

Misses

• Run 100k: I wanted to run a 100k this year, but it just never happened. I planned to do it in October, but couldn’t actually attend the race I planned to run it on. Plus I had a slow start and multiple job changes involving commute changes, and in depth learning of new people, systems, processes, and tools. Plus, the kids are getting bigger and they each getting into more and more sports and activities. It all eats up time, and training for a 100k couldn’t be accomplished in 2024. 

• Run 1 Mile, every hour, for 24 hours: This was one where I sort of missed the boat. I could have done this on a Friday or Saturday over the summer, but by the time I started to think about it, well, it was fall and the ship set sail. This is one I will likely move on to 2025. 

To set good goals, you should first look to the past to see what worked and where you fell short. Use those lessons to shape your goals for 2025. 

Step 2: Think SMART, Not Broad

If your 2024 resolutions included vague phrases like “run more” or “get in shape,” you’re probably not alone. This year, let’s get laser-focused with SMART goals: 

• Specific: Aim for “run three 5Ks this year” instead of “run more often.” 
• Measurable: Track your progress with apps like Strava or a trusty running journal. 
• Achievable: Set goals that push you but don’t break you. 
• Relevant: Align your goals with your priorities—whether that’s health, stress relief, or family time. 
• Time-Bound: Deadlines turn dreams into plans. “Run a half-marathon by June” keeps you motivated. 

SMART Goal Examples: 

1. Running Goal: “Run 100 miles per month and participate in one race by May.”
2. Parenting Goal: “Spend 30 minutes of one-on-one time with each child every week.” 
3. Out-of-the-Box Goal: “Declutter and organize one room in the house every two weeks until the entire home is tidy.” 
4. Volunteer Goal: “Volunteer for Cub Scouts Cubmaster for Pack 57 and lead the pack at ceremonies and outings.”

These examples show how small, actionable steps can bring big results over time. 

Step 3: Involve the Family

Here’s the truth about being a dad: time is precious. That’s why incorporating family into your running goals is a game-changer. Plan weekend jogs with the stroller, challenge your kids to short sprints, or make family walks part of your cool-down routine. Not only does this keep you moving, but it also creates lasting memories. Plus it might even inspire your little ones to set their own fitness goals. 

If you’re curious about how to balance personal goals with family life, check out this post from earlier in the year for tips on setting priorities and finding harmony. 

Step 4: Stay Accountable (and Add a Dash of Fun)

Accountability can be the secret sauce to success. Share your goals with friends, join a local running club, or post about your progress on social media. And don’t forget to celebrate the little wins. Maybe it’s treating yourself to new gear after hitting a milestone, or rewarding yourself with a guilt-free nap after a long run (you’ve earned it!). 

Another way to keep things fun? Mix up your routine. Try trail running, sign up for themed races, or challenge yourself with quirky goals like running every street in your neighborhood. Variety keeps the spark alive. 

Step 5: Plan for Setbacks and Comebacks

Life happens. A sick kid, a busy workweek, or just a lack of motivation can derail even the best-laid plans. That’s okay. The key is to give yourself grace and get back on track as soon as you can. Remember, consistency over time is what really counts. 

Ready-Made Resolutions for 2024: Inspiration by Category 

Career Goals (10 Resolutions) 

1. Earn a new certification or qualification in your field. 
2. Negotiate a raise or promotion by mid-year. 
3. Create a personal brand on LinkedIn with regular posts. 
4. Build a professional website or online portfolio. 
5. Attend at least one networking event per quarter. 
6. Improve public speaking skills by joining a Toastmasters group. 
7. Mentor a junior colleague or intern in your field. 
8. Set up a side hustle and aim for a specific monthly income. 
9. Read 6 books related to professional growth or leadership.
10. Develop a clear five-year career plan with actionable steps. 

Health & Fitness Goals (30 Resolutions) 

General Fitness: 

11. Exercise for 30 minutes every day for a month. 
12. Complete 10 pull-ups without assistance. 
13. Commit to strength training twice weekly for six months. 
14. Walk 10,000 steps daily for three months. 
15. Master the basics: push-ups, squats, and planks. 
16. Learn and practice yoga twice weekly. 
17. Incorporate HIIT workouts into your routine twice a week. 
18. Run a mile every day for a month (or year) as a streak challenge. 
19. Improve your flexibility to touch your toes or do the splits. 
20. Train for and participate in an obstacle race, like Spartan or Tough Mudder. 

Running:

21. Complete your first 5K or 10K. 
22. Train for a half-marathon by the end of the year. 
23. Set a personal best for your favorite distance. 
24. Explore trail running and participate in a trail race. 
25. Participate in a “destination race” in another city or country. 

Cross Training and Recovery: 

26. Improve your 1-mile run time by 30 seconds. 
27. Learn to swim a mile without stopping. 
28. Hike a 10+ mile trail with significant elevation gain. 
29. Incorporate foam rolling or stretching after every workout. 
30. Take a full day of rest each week to focus on recovery. 

Unique Fitness Goals:

31. Try rock climbing or bouldering at an indoor gym. 
32. Practice jump rope for 15 minutes daily for one month. 
33. Learn a martial art like jiu-jitsu or kickboxing. 
34. Start cycling and aim for a 50-mile ride. 
35. Try paddleboarding or kayaking for a weekend activity.
36. Attend a fitness retreat or boot camp.  
37. Commit to a plant-based diet for 30 days.
38. Participate in a virtual fitness challenge with friends.
39. Improve your core strength with Pilates or balance exercises. 
40. Master a fitness skill like handstands or Turkish get-ups. 

Financial Goals (15 Resolutions) 

41. Save $1,000 in an emergency fund. 
42. Pay off one credit card using the snowball debt method. 
43. Track your spending for one month to identify wasteful habits.
44. Set up a monthly automated transfer to a savings account. 
45. Create a family budget and stick to it for three months. 
46. Increase your retirement contributions by 1–2%.
47. Build a vacation fund for a family trip. 
48. Cancel unused subscriptions to save money.
49. Reduce monthly discretionary spending by 10%. 
50. Open a 529 plan or other education savings account for your kids.
51. Start a side hustle and save all the earnings. 
52. Complete a no-spend challenge for one month. 
53. Consult with a financial advisor for a long-term plan. 
54. Donate a percentage of your income to charity. 
55. Save enough for a big purchase, like a car or home renovation. 

Family Goals (25 Resolutions) 

56. Dedicate one night a week to family game or movie night. 
57. Plan a family camping trip or nature outing. 
58. Start a “dad date” tradition with each child monthly. 
59. Spend 30 minutes of one-on-one time with each child weekly. 
60. Create a family vision board with goals and dreams. 
61. Establish a weekly family gratitude practice. 
62. Organize a neighborhood playdate or event. 
63. Teach your kids a new skill or hobby. 
64. Cook one meal together as a family every week. 
65. Start a bedtime story ritual with younger kids. 
66. Cheer on your kids at their sports, plays, or recitals. 
67. Plan a surprise outing or adventure for your family. 
68. Create a family scrapbook or photo album. 
69. Begin a “yes day” tradition once a quarter. 
70. Explore a new museum, park, or local attraction monthly. 
71. Volunteer together as a family for a cause you care about. 
72. Take a parenting class or read a book about family dynamics. 
73. Teach your kids about money by starting an allowance system.
74. Organize a yearly family meeting to reflect on goals.
75. Spend a weekend tech-free and focus on quality time. 
76. Build a treehouse, fort, or backyard project with your kids. 
77. Start a family fitness challenge, like running a 5K together. 
78. Write letters to your kids for them to read in the future. 
79. Host a family barbecue or gathering with extended relatives.
80. Learn a new board game or card game to enjoy together. 

Other Goals (20 Resolutions) 

Personal Growth: 

81. Meditate for 10 minutes daily to improve mindfulness. 
82. Read 12 books by the end of the year (one per month). 
83. Practice gratitude by writing down three things daily. 
84. Try a creative hobby like painting, woodworking, or knitting. 
85. Attend a personal development seminar or workshop.

Travel and Adventure: 

86. Visit a new city, state, or country. 
87. Take a spontaneous weekend road trip. 
88. Go hiking on a trail you’ve never explored. 
89. Try scuba diving, snorkeling, or another water activity.
90. Host a camping trip with friends or family. 

Unique and Fun Goals: 

91. Learn a new language or take an online course. 
92. Plant a garden and grow your own vegetables.
93. Complete a 1,000-piece jigsaw puzzle. 
94. Write a short story or journal regularly. 
95. Plan a neighborhood block party or barbecue. 

Mind-Body Wellness: 

96. Spend 30 minutes in nature every week. 
97. Practice breathwork or join a meditation class.
98. Take regular Epsom salt baths to relax and recover. 
99. Start a daily skincare or grooming routine. 
100. Learn and practice a new dance style, like salsa or ballroom.

Get Set for 2025!

I’m using the next few days to narrow down my goals and begin my planning. I’m sure I can come up with some more goals and targets that will provide me a great level of pride, success, and growth in my own life. If I’m lucky, it may make an effect on just one of you. 

I’ll be posting my final goal list in the coming days, I talked about accountability, so I’m hoping you will help hold me accountable too. There will be running health, professional, and personal goals all on the list. Some will be really hard, and some will be challenges in planning more than anything else.  

As you set your resolutions for 2025, remember that every goal, no matter how big or small, represents an opportunity to grow, connect, and thrive. With thoughtful planning and a bit of determination, this year can be your most fulfilling yet. The journey starts now, and I’ll be cheering for you every step of the way, because with every success, there is a support crew in the background.