Tips for Making and Keeping New Year’s Resolutions
As the calendar flips to a new year, it brings with it a sense of renewal, hope, and the promise of a fresh start. Millions of people around the world make New Year’s resolutions, aiming to improve themselves, adopt healthier habits, or achieve long-desired goals. Yet, studies show that while many make resolutions, only a small percentage follow through successfully. So, what makes some people stick to their goals while others falter?
Here are practical tips to help you not only make resolutions but keep them well into the year and beyond.
1. Be Specific and Realistic
One of the biggest pitfalls when making New Year’s resolutions is setting vague or overly ambitious goals. Resolutions like “get fit” or “save money” are admirable, but their lack of clarity makes them hard to follow.
- Be Specific: Instead of saying, “get fit,” say, “exercise for 30 minutes, 4 times a week.”
- Be Realistic: Aim for something achievable given your schedule, resources, and lifestyle. If you’re new to exercise, committing to a daily gym routine might set you up for disappointment. Start small and build momentum.
2. Break Goals into Smaller Steps
Big goals can feel overwhelming. Breaking them into smaller, manageable milestones makes them more attainable and gives you opportunities to celebrate progress along the way. For instance, if your resolution is to “write a book,” break it into steps like:
- Outline the book’s main chapters
- Write 1,000 words per week
- Complete a draft by the end of June
Each milestone you knock down will be a small victory and will give you confidence to keep marching forward.
“Big goals can feel overwhelming. Break them into smaller, manageable milestones.”
3. Write Down Your Resolutions
Writing down your resolutions turns your goals into something tangible. Studies show that people who put their goals in writing are more likely to achieve them. Keep a journal or planner where you document your resolutions and the steps you’ll take. Place reminders in visible places, such as sticky notes on your desk or motivational quotes on your bathroom mirror. When you see your goals daily, it reinforces your commitment.
4. Create a Plan
A goal without a plan is just a wish. Once you’ve set your resolutions, develop a strategy to achieve them. Ask yourself: What steps do I need to take to achieve this goal? What resources or support will I need? What challenges might I face, and how will I overcome them? For example, if you want to improve your eating habits, your plan could include meal prepping on Sundays, shopping for fresh produce weekly, and learning a new healthy recipe every month.
5. Track Your Progress
Tracking your progress helps you stay accountable and allows you to adjust your plan if needed. Use tools like:
- Journals or habit-tracking apps.
- Checklists for weekly or monthly goals.
- Calendars to mark milestones and deadlines.
- Regular check-ins, whether weekly or monthly, allow you to reflect on what’s working and make improvements where necessary.
6. Find an Accountability Partner
Accountability can be a game-changer when it comes to keeping resolutions. Share your goals with a trusted friend, family member, or coworker who can check in on your progress and offer encouragement.
Consider partnering with someone who has similar goals. For example, if you both want to exercise more, commit to gym sessions or virtual workout classes together.
Joining a group—such as a book club, running group, or savings challenge—can provide added motivation.
“Share your goals with a trusted friend, family member, or coworker who will help hold you accountable.”
7. Focus on Building Habits, Not Just Outcomes
Instead of obsessing over the result, focus on developing consistent habits that align with your goals. Habits are the foundation of long-term success.
For example:
- If your goal is to save $5,000 by the end of the year, focus on building the habit of saving $100 from each paycheck.
- If you want to improve fitness, focus on showing up to exercise regularly, even if the workouts are short.
Small habits, repeated over time, lead to significant results.
8. Be Kind to Yourself and Expect Setbacks
Perfection isn’t the goal—progress is. Life happens, and setbacks are part of any journey. If you miss a workout, overspend one month, or stray from your resolution, don’t give up. Recognize that setbacks are temporary and not a sign of failure. Reflect on what caused the setback and adjust your plan if necessary. Get back on track as soon as possible—one mistake doesn’t erase the progress you’ve made.
9. Reward Yourself Along the Way
Celebrating progress is an excellent way to stay motivated. Build rewards into your plan for achieving small milestones. Treat yourself to a movie night, a new book, or a relaxing day off when you hit a goal. For larger goals, consider bigger rewards, like a weekend trip or new gear that supports your resolution (e.g., workout clothes or kitchen tools). Rewards make the process more enjoyable and give you something to look forward to.
10. Reflect and Reassess Regularly
Throughout the year, take time to evaluate your progress and reflect on your goals. Are you on track? Do your resolutions still align with your priorities? If your circumstances or interests change, don’t be afraid to adjust your goals. Flexibility ensures your resolutions remain relevant and realistic.
Why Resolutions Matter
While New Year’s resolutions often get a dismissed as pie-crust promises—easily made, easily broken—they can be powerful tools for personal growth and self-improvement. Setting intentions at the start of the year can help you:
- Clarify your priorities and values.
- Develop healthier habits and routines.
- Challenge yourself to step out of your comfort zone.
By approaching resolutions with intention, planning, and self-compassion, you increase your chances of making meaningful and lasting changes.
New Year’s resolutions don’t have to fade away by February. Set realistic goals, break them into manageable steps, and track your progress, and you can turn your resolutions into meaningful action and results. Remember, small, consistent actions add up over time, and setbacks are part of the journey. With a clear plan and a positive mindset, this can be the year you follow through and achieve your goals. So, go ahead and make those resolutions. The new year is full of opportunities, and with these tips, you’re ready to make it your best year yet.
