Setting New Year’s RESOLUTIONS, You’ll Actually Stick To!
The New Year brings a fresh start, and with it, the motivation to set meaningful goals. Yet, it’s no secret that many resolutions fall by the wayside after the first few months. Setting resolutions and sticking to them requires a thoughtful approach.
About ten years ago, I made a long list of New Year’s resolutions. I planned to lose five pounds, exercise for an hour every day, cut back on expenses, make more time for myself, connect more with friends and family, be less critical of others, work an extra day each week, and attend two support meetings weekly.
I was determined to transform my life overnight—but quickly realized that this approach wasn’t realistic. It felt overwhelming, and instead of doing everything at once, I decided to focus on one goal at a time. As I made progress in one area, I moved on to the next, and over time, these small steps led to significant, meaningful changes in my life. Narrowing down what mattered most helped me direct my energy where it had the greatest impact on my wellbeing. Now, I make just one or two realistic New Year’s resolutions and set small, achievable goals throughout the rest of the year.
Here’s how to make resolutions that truly align with your wellness journey – and, most importantly, how to turn them into lasting habits.
1. Reflect and Get Clear on Your Why
Before jumping into resolutions, take time to reflect on what you truly want and why. Understanding the “why” behind each goal increases motivation and helps you stay committed when challenges arise. Ask yourself:
What would make a significant difference in my life?
How would this change improve my well-being?
What personal values or goals does this resolution align with?
When your resolutions have personal meaning, they’re more likely to stick.
2. Set SMART Goals
Creating goals that are Specific, Measurable, Achievable, Relevant, and Time-bound (SMART) makes it easier to stay on track. For example:
Specific: Instead of saying, “I want to get fit,” try “I’ll go to the gym three times a week.”
Measurable: Make sure you can measure your progress. Try tracking your progress by using a fitness app, journal, or habit tracker.
Achievable: Be realistic about what you can accomplish within a specific timeframe.
Relevant: Ensure that the goal fits your priorities and overall wellness vision.
Time-Bound: Give yourself a deadline or timeline, like “on Thursday” or “by March 31st.”
3. Break It Down into Manageable Steps
Big resolutions can feel overwhelming. Breaking them into smaller, manageable steps makes them easier to achieve and allows you to celebrate progress along the way. If your resolution is to improve your diet, start by making one change each week, like incorporating more vegetables or cutting back on sugar.
Smaller goals keep you motivated, and each milestone is a reminder that you’re moving forward.
4. Build Resolutions into Your Routine
Turning a resolution into a habit often requires making it part of your daily or weekly routine. Here’s how:
Schedule It: Treat your goals like appointments. If your resolution is to exercise more, schedule specific times for workouts.
Pair It with an Existing Habit: Anchor your new habit to something you already do, like meditating right after brushing your teeth in the morning.
When your resolutions are woven into your routine, they’re easier to maintain long-term.
5. Find Accountability and Support
Having support can make a significant difference in your ability to stay consistent. Here are a few ways to build accountability:
Share Your Goals: Let friends or family know about your resolutions. Sharing creates accountability and adds encouragement.
Find a Partner: Partner up with someone who has similar goals, like a friend who wants to exercise more or a family member who’s working on healthier habits.
Work with a Coach: A wellness coach can offer personalized guidance, helping you stay on track and adjust goals as needed.
Support networks help you stay accountable and can boost motivation when things get challenging.
6. Embrace Progress Over Perfection
Resolutions aren’t about perfection – they’re about making steady progress toward a better version of yourself. It’s normal to hit setbacks, so don’t let a missed workout or skipped habit discourage you. Instead:
Celebrate Small Wins: Recognize each small achievement as a step forward.
Refocus After Setbacks: If you slip up, don’t give up. Reflect on what caused the setback and make adjustments to prevent it from happening again.
Progress, no matter how small, keeps you moving forward and helps you build confidence.
7. Review and Revise Your Goals Regularly
Revisiting your resolutions helps keep them relevant and adjusts them to your changing needs. Set a time each month to check in on your progress:
Reflect on What’s Working: If certain approaches are helping, make them a permanent part of your routine.
Tweak Where Needed: If you’re struggling with a particular aspect of a goal, find ways to make it more attainable or motivating.
Recommit to Your Why: Remind yourself why you set these goals in the first place. This reflection can refresh your motivation and bring clarity to your progress.
Transforming Resolutions into Lasting Habits
Sticking to New Year’s resolutions requires intentionality, flexibility, and self-compassion. By setting meaningful goals, breaking them down, building routines, and embracing progress, you’re well on your way to creating habits that last long beyond the first few months. Use each resolution as a steppingstone to greater wellness and remember – each small step forward is a victory worth celebrating.
Please share your thoughts and experience about these two important questions.
Have you had success sticking to your New Year’s resolutions in the past?
What is your New Year's Resolution for this year?
