Buzz
Credit: Getty ImagesWhile setting personal goals might seem harmless, New Year's resolutions often spark strong opinions. For many, they represent a fresh start filled with hope and the confidence to overcome negative habits, embrace positive ones, and enhance their lives. On the other hand, some view resolutions as a recipe for failure, anticipating the disappointment of abandoning their goals by mid-January.
However, New Year's resolutions don't have to be so black and white. Rather than adopting an all-or-nothing mindset, there are more practical and sustainable methods to create and maintain your resolutions. Experts affirm that sticking to your New Year's goals is entirely achievable—here's their advice.
1. Set Achievable Resolutions
"Achieving your resolution becomes more manageable when your goal is realistic," explains Caroline Leaf, Ph.D., a cognitive neuroscientist and author of Cleaning Up Your Mental Mess.
"Just as you wouldn't sprint during a marathon, your New Year's resolution shouldn't aim to overhaul everything at once. Many resolutions fail because people set overly ambitious goals, stick to them briefly, and then feel overwhelmed by the long road ahead. This approach is akin to sprinting through the entire year instead of pacing yourself," Leaf emphasizes.
To ensure success, begin with small, realistic steps. "Though it may seem obvious, choose a resolution that positively impacts your life and is within reach," advises Julian Lagoy, M.D., a psychiatrist at Mindpath Health. "Many set unrealistic goals that are nearly impossible to achieve within a year."
2. Be Mindful of Your Language
The phrasing of your resolution can significantly influence its success. "From a neurolinguistic perspective, the words you choose can determine whether you're genuinely committed to your resolution or merely going through the motions," notes Carla Marie Manly, Ph.D., a clinical psychologist in Sonoma County, Calif., and author of Joy From Fear. "Frame your resolutions with phrases like 'I want to' instead of 'I should.' Those who genuinely desire change are far more likely to stick to their resolutions than those motivated by guilt or obligation."
3. Transform Your Resolution into a Habit
According to Dion Metzger, M.D., a psychiatrist based in Atlanta, the secret to maintaining New Year's resolutions lies in making them part of your daily routine. "Many believe that simply stating or writing down a resolution is enough to make it happen," Metzger explains. "The focus shouldn't be on the resolution itself, but on the actionable steps you take to achieve it." She shares a three-step strategy to help her clients integrate resolutions into their lifestyles for the new year:
- Believe: "The journey to forming a habit begins in your mind, not on the treadmill or with a closet organizer," Metzger emphasizes. You must believe not only in your ability to start but also in your capacity to maintain consistency.
- Predict: "Anticipate potential obstacles that could hinder your progress," she advises. "If mornings are too hectic for the gym, consider working out in the evening. By predicting challenges, you can devise solutions in advance."
- Start: "Once you believe in yourself and have a plan for obstacles, it's time to take action," she says. "Don't wait for the perfect moment or for others to join you. Begin now, silence the doubters, and fully commit."
4. Embrace an Experimental Mindset
"Opting for small, achievable goals over overwhelming ones allows you to explore new approaches," suggests Ian Sanders, a creative consultant and author of 365 Ways To Have a Good Day. "Adopt an experimental mindset. Test different methods, identify what works best, and you might achieve your resolutions quicker than expected."
5. Build Substitution Habits
If your resolution focuses on cultivating healthier habits by eliminating negative ones (such as excessive screen time or consuming too many sugary beverages), Manly suggests having a positive habit ready to replace the old one. "To ensure New Year's resolutions stick, it's crucial to have a constructive replacement behavior lined up to take the place of an unwanted habit," Sanders explains.
For instance, if your aim is to cut back on sugary drinks, stock up on alternatives like herbal tea, sparkling water, or other sugar-free options. This shifts the mindset from 'I can't have X' to 'I get to enjoy X instead.'
"When the psyche realizes that a positive alternative awaits after letting go of an old habit, it becomes more open to change," Manly notes. "When the mind perceives a resolution as a benefit rather than a punishment, resistance fades, and cooperation increases."
6. Share Your Goals with Others
When setting goals, it's common to keep them private to avoid embarrassment if they aren't achieved. However, Lagoy advises sharing your resolutions with close friends or family to create accountability. You can even invite them to participate in your journey.
"Involve your loved ones in your resolutions, like asking them to join you at the gym for added accountability," he suggests. Leaf adds that you should also be open to hearing their goals if they wish to share. "This mutual support and encouragement can make achieving your goals much easier."
7. Define Clear Objectives
Lagoy emphasizes that resolutions are more achievable when they are specific rather than broad. For instance, if your aim is to exercise more, resolutions like "I will visit the gym weekly" or "I will hire a personal trainer" are more effective than a vague goal like "I need to get in shape." While the overarching motivation might be fitness, the resolution should outline clear, actionable steps.
8. Cultivate Gratitude
"Approaching your resolutions with gratitude is another crucial element for success," Leaf advises. (Though, admittedly, some years make this harder than others.) She recommends jotting down all the joyful moments from the past year and reflecting on how they shaped your current situation.
"Express gratitude for your progress," she emphasizes. "Concentrate on the positives and reframe the negatives. This practice strengthens mental resilience by fostering healthy neural pathways, which in turn supports future goal achievement."
9. Take It Step by Step
When setting resolutions for the new year, Leaf suggests embracing a slower pace: "This helps you stay present and build from there." Manly advises starting with a specific, attainable main goal—or macro-goal—and complementing it with smaller, incremental micro-goals. For example, if your aim is to run five miles, begin by running a half-mile, then gradually increase to one mile, and so on, rather than attempting five miles immediately.
"This gradual method fosters self-efficacy, confidence, and patience," Manly explains. Leaf adds that it's essential to recognize that meaningful change requires time. "Once we accept this, we can be patient with ourselves and offer grace if progress isn't as fast as we hoped."
10. Steer Clear of Past Unsuccessful Resolutions
Repeating the same resolution year after year without success indicates a need for change. Avoid recycling last year's failed goals, as past failures can diminish your confidence in achieving them.
If you're determined to pursue a previously unmet goal, consider adjusting it to make it more attainable. For example, if your aim was to go vegetarian, revise it to a more manageable target, such as eating plant-based meals at least three times a week.
Alternatively, choose a related but distinct goal: aim to improve your diet by including fruits and vegetables in seven meals each week.
11. Develop a Step-by-Step Plan for Each Resolution
Once your goal is clearly defined, utilize a practical planner to outline the steps needed to achieve it. For example, if your goal is to take a 30-minute walk five times a week, delve into the specifics. What time of day will you walk—sunrise mornings or post-dinner evenings? Where will you walk? Anticipate potential obstacles, like a hectic schedule or bad weather, and plan solutions. Detailed planning increases the likelihood of success.
Document each goal on paper. Beneath each resolution, outline the timing, potential challenges, and strategies to overcome them.
12. Acknowledge Small Achievements
Recognizing small victories along the way can boost motivation. For instance, if your goal is to read 20 books this year, reward yourself after finishing each book. Treat yourself to a favorite beverage, a tasty meal, or a relaxing evening at home. These small rewards will keep you motivated to progress toward your resolution.
13. Leverage a Habit Tracker App
With countless apps available, there’s no shortage of tools to help you reach your goals. Tracking activities like drinking water, hitting the gym, reading, or journaling provides a sense of achievement (and a dopamine boost!), keeping you motivated to stick to your resolutions. Numerous apps can help you stay organized and focused on your personal objectives.
14. Limit Your Resolutions
It’s impossible to fully dedicate yourself to more than a few goals. Keep your list concise—aim for one to three resolutions. This allows you to channel your energy effectively, rather than spreading yourself too thin and risking burnout. Focusing on fewer goals ensures meaningful progress, as trying to tackle too many at once often leads to disappointment.
