Keep What Works, Let Go of What Doesn’t (A Different Take on Muay Thai New Year Resolutions)

As the new year begins, it’s natural to reflect on the past and think about what you want to bring with you into the future – and what you want to leave behind. Sometimes, growth isn’t just about adding new things to your life; it’s about releasing what no longer serves you while holding tightly to what does.

The transition from one year to the next is a perfect opportunity to take stock of your habits, mindset, and priorities. This year, let your theme be “growth and balance.” Achieving this requires a delicate dance – knowing what to nurture and cultivate while simultaneously recognizing and releasing the things that hinder your progress.

What to Let Go of in 2025

Letting go is hard. It can feel like failure, even when you know it’s necessary. But the truth is, holding onto the wrong things—whether it’s toxic habits, outdated beliefs, or unnecessary pressure—only keeps you stuck. Here are some things you may choose to release this year:

1. Fear of failure. It’s part of the process. Reframe it as a learning experience.
2. Starving to make weight. This is not a requirement to make weight.
3. Comparing your progress to others. Your journey is yours alone.
4. Taking advice from unqualified people. Seek advice and wisdom from those who have the credentials to do so.
5. Ignoring the need for rest and recovery.
6. Tying your self-worth to wins and losses.
7. Prioritizing others’ opinions over your own growth. Not everyone’s opinion is going to matter. Don’t give them all equal weight.
8. Sticking with a gym that doesn’t respect or support you. Find an environment that values you.
9. Dangerous old-school practices that harm more than help. Progress requires letting go of outdated methods.
10. Ignoring the risk of body dysmorphia and disordered eating. Protect your mental health as much as your physical health.
11. Feeling guilty for having a life outside of training and fighting. You are allowed to be multifaceted.
12. Viewing vulnerability and self-awareness as weaknesses. They are your greatest strengths.

For me personally, these are the thing I’m going to try to let go of:

• Putting too much pressure on myself. I am my own biggest critic and bully.
• The all-or-nothing mentality. Doing something with some effort is better than not doing it at all.
• Believing that not achieving everything I wanted means the journey wasn’t worth it.
• Tying my identity and self-worth to what I haven’t achieved yet.
• Pressuring myself to keep training and fighting when it’s time to shift focus. It’s okay to pivot.
• The need to be overly productive all the time. I am not a machine.
• Having too many “priorities” at once. Having too many priorities means not having any priorities, plus all the undue stress.
• Being busy just for the sake of being busy. Not all movement is forward.
• Bottling things up for the comfort of others. My voice matters. And those who respect it are the ones that matter.
• Holding onto grief. Grief of loss. Grief of what could’ve been. Healing requires letting go.
• Comparing life to how it used to be instead of embracing what is. The present is all I have.
• Too much emphasis on finding a way instead of making one. I can create my own path – I even had “Aut inveniam viam aut faciam” tattooed on me in 2015!

Letting go of these things is not about forgetting or erasing the past… it’s about making space for what’s to come.

What to Keep in 2025

While letting go is essential, it’s just as important to recognize what’s worth holding onto. These are the habits, mindsets, and relationships that ground us and help us grow. They’re the foundations we build on as we move forward.

If you currently have any of the following, hold onto them! They’re priceless!

1. Self-care, rest, and recovery. Your mind and body need time to recharge.
2. A sense of purpose outside of training and fighting. Life is bigger than one identity.
3. Healthy and supportive relationships. Surround yourself with people who lift you up.
4. Healthy boundaries. Protect your energy and well-being.
5. Accountability systems. Stay on track with goals through structure and support.
6. Injury prevention strategies. Longevity is everything as an athlete.
7. Prioritizing mental health. Your mind is just as important as your body.
8. Opportunities for growth. Be open to learning and evolving.
9. Self-compassion. Treat yourself with the kindness you show your close friends.
10. A goal-setting system.
11. A growth mindset. Believe in your ability to improve.
12. Setting realistic goals. Dream big but stay grounded.
13. Celebrating successes, no matter how small. Every win matters.
14. Community. Find your people – they are your anchor.

And here are the things that I have either been extremely grateful for having from the beginning, or have worked extremely hard to cultivate, that I will definitely be keeping close to me:

• Self-honesty. Facing the truth is the first step to change.
• My intuition. It’s not the whole picture, but a “general direction” guide I can trust.
• Meaningful relationships. Real connections mean the world to me.
• Curiosity. Keep asking questions and seeking answers.
• The process of learning. This is where the real fun is!
• Drive and passion.
• Doing things because they are right, not because they are easy.
• Relationships with others that help all parties become better people. Growth is mutual.

A Balanced Perspective

The past year has been one of struggle and reflection. For many of us, it’s been a period of doubt, grief, and questioning. But it’s also been a time to recognize the importance of support systems, self-awareness, and resilience.

As I step into 2025, I’m choosing to keep the lessons I’ve learned and the values that ground me. I’m letting go of the fear, pressure, and outdated habits that have held me back. And I’m moving forward with hope, no matter how small that hope may feel.

What about you?

• What are you letting go of this year?
• What are you choosing to keep?

Take some time to reflect. Growth isn’t always easy, but it’s always worth it. Let’s make 2025 a year of balance, progress, and self-compassion.

Here’s to letting go, holding on, and moving forward.

With gratitude,
Angela

View this post on Instagram

A post shared by Angela Chang – Pro Muay Thai Fighter (@angelasitan)

View this post on Instagram

A post shared by Angela Chang – Pro Muay Thai Fighter (@angelasitan)