5 Simple Strategies to Stick to Your New Year’s Resolutions (and Actually Make Them Happen!)
Every January, millions of us set resolutions with the best intentions, but by February, around 80% have already fallen off the wagon. Sound familiar? Don’t worry—you’re not alone! Change is hard, and habits are tough to break because our current lives and schedules are built around supporting those old routines. That inertia can feel impossible to overcome. But with the right plan, you can be part of the 20% who stick with it and see real results. Let’s dive into five practical ways to make those New Year’s resolutions stick for good.
1. Set SMART Goals
What’s your goal for this year? Maybe it’s “to get healthier” or “to save money.” That’s great, but a little too vague to create real change. Enter the power of SMART goals: Specific, Measurable, Achievable, Relevant, and Time-bound. Let’s break it down with an example.
If your goal is to “get healthier,” that’s wonderful—but it’s not actionable. Let’s refine it using the SMART framework:
- Specific: You want to be “healthier” to you that could more specifically mean: Be more fit and have more energy by working out, eating more fruits and veggies, and reducing sugar. (It’s helpful to break that down into smaller goals and action steps, see that below)
- Measurable: Track workouts, servings of fruits and vegetables, and sugar intake daily.
- Achievable: Start with small, manageable steps.
- Relevant: Each step leads to your overall goal.
- Time-bound: Reassess every two weeks to stay on track.
Here’s how you might set up action steps for your individual goals:
Goal 1: Be more fit
- Specific: Work out 3 days a week for 30 minutes at home in the morning.
- Measurable: Use a fitness app or calendar to track progress.
- Achievable: Starting with 3 days is realistic for your schedule.
- Relevant: Yes, consistent workouts will improve fitness and energy.
- Time-bound: Commit to 2 weeks, then reevaluate, is this working? Are you consistent with this?
Goal 2: Eat more fruits and vegetables
- Specific: Add one fruit or veggie to your meals each day.
- Measurable: Plan ahead for the week and check daily.
- Achievable: Start with one serving a day and build up.
- Relevant: Yes, more fruits and veggies improve overall health.
- Time-bound: Commit to 2 weeks and gradually increase servings to 5-9 per day.
Goal 3: Reduce sugar intake
- Specific: Stop drinking regular soda.
- Measurable: Replace soda at lunch with sparkling water and allow for diet soda as needed.
- Achievable: Cutting soda is a manageable first step.
- Relevant: Yes, reducing sugar aligns with your health goals.
- Time-bound: Commit to 2 weeks and reevaluate what’s working.
2. Create a Plan and Break It Down
A goal without a plan is just a wish. By breaking your big goals into smaller, actionable steps, you make them easier to fit into your daily life. Repetition builds routines, and routines become habits.
3. Build Accountability
Accountability is everything! Start with yourself by scheduling regular check-ins to assess your progress. But life happens, so add another layer of support. Share your goals with a friend or family member, work out together, swap recipes, or just check in regularly. It’s easier (and more fun) to stay on track when someone else is cheering you on.
4. Embrace Flexibility and Adaptability
Life rarely goes according to plan, and that’s okay. Be flexible and willing to adapt. If your initial plan doesn’t work, pivot. Maybe early-morning workouts aren’t your thing—try lunchtime or evening instead. At the end of each month, take stock of what’s working and adjust as needed.
5. Celebrate Small Wins
Every little step forward counts. Celebrate your small wins daily and weekly to stay motivated. If your goal is weight loss, don’t tie success solely to the scale. Celebrate actions—like choosing a healthier snack or completing a workout.
Remember: small consistent actions + time = big changes. All the little things you do are a big deal, so celebrate them!
You are feeling motivated for change, and I’m so excited for you! Make this year the year you stick with it and make your goals stick! You just need a solid plan, be willing to evaluate what is working and be flexible, and don’t forget to celebrate your wins! The key is progress, not perfection. So, take it one step at a time and keep moving forward. You’ve got this!
