4 Tips
To Help You Stick to Your Resolutions

As the new year begins, many of us feel inspired by the potential and possibilities the upcoming year may hold. We often set resolutions, aimed at some sort of self-improvement and personal growth. However, despite the good intentions we have, many of these resolutions will fall through in a matter of months. But, there are ways to change how we go about resolutions to set ourselves up for success in the year ahead.

Common Reasons Resolutions Fall Through

Every year, people see the new year as a fresh start and are motivated to improve themselves in various areas. While setting goals for self-improvement is a worthwhile venture, many times these goals fall through. Common reasons for this are goals are too vague and have no metrics for success. For example, many people will set the goal for themselves to “get healthy.” What this means is opened ended. Does getting healthy mean exercising, eating more fruits and vegetables, or maybe even eating less sugar? There’s no way of telling if you are being successful in achieving your goal as there this no end point to reach, making it hard to stay motivated.

Another common reason people’s goals fall through is setting unrealistic expectations for themselves or overcommitting to something that is unreasonable to achieve. Still using getting healthy as an example, imagine someone who doesn’t go to the gym at all right now saying they are going to go to the gym for at least two hours, seven days a week. While this goal is specific and has ways of being measured, it is unrealistic for this person, who does not currently go to the gym at all, to expect to go for at least two hours every day.

One more reason many people struggle to achieve their New Year’s resolutions and goals is because of a lack of support. If the only person keeping you accountable is yourself, it is easy to make excuses for why something didn’t happen. This is a difficult habit to break, but one people often fall into.

Creating Resolutions that Work

With all of this said, there are ways to avoid this from happening and make resolutions that stick. One of the easiest ways to create a resolution that sticks is by creating goals that are specific and measurable. Rather than saying you want to get healthy in the new year, try saying you want to exercise for 30 minutes, three times a week or you want to eat at least three different fruits and three different vegetables every day. This way, you have specific things you are working towards and can easily tell if you are achieving your goals or not.

Another way to create resolutions that stick is to focus on creating goals that are meaningful. Tying resolutions to your existing values and passions makes it easier to stay motivated to achieve them. Let’s say spending time with family is a major value in your life, but you’ve noticed you’ve been spending less time with them lately. Creating a resolution like, calling at least one family member each week could be a goal that is not only achievable, but makes you excited to complete. Or if eating food with lots of nutrients is one of your personal values, but you’ve been eating more and more fast food as work has gotten busier lately, try setting a goal to cook at home at least three nights a week. A bonus goal could be incorporating at least 3 vegetables each time you cook!

Breaking larger goals into smaller, more manageable steps can also help you stick to your resolutions. Let’s say you want to make a crocheted blanket, but have never done crochet in your life. Expecting yourself to make a full-size blanket on your first try would be unreasonable and ultimately lead to frustration and giving up. However, if you break your resolution into smaller goals (learn how to make a chain, learn a new stitch, make a scarf, etc.) will help set you up for greater success.

Strategies for Success

We’ve discussed why many resolutions don’t work, how to create one that does, but now let’s discuss ways to stay successful.

Accountability Partners

Sharing goals with friends, family members, or a trusted mentor who will help keep you accountable and continuing down the right path is a great way to achieve your goals. It can be extra fun if they are also working towards the same goal, and you can keep each other accountable.

Track Your Progress

Using a journal, one of the many goal-related apps, or visual trackers can help keep you motivate as you can see how far you have come and how close you are towards reaching your end goal.

Reward System

Set periodic rewards for yourself for when you reach large milestones. Rewards like a little treat, buying a new shirt, or watching a movie you’ve been wanting to see are great ways to stay motivated. Make them personal to you so you are extra motivated to work towards them.

Focus on Creating Habits, not just Goals

Work on creating healthy and sustainable habits rather than one-off achievements. If your goal is to exercise more, work on creating a habit of moving your body, rather than reaching a goal weight. Or if your goal is to read more, work on enjoying books more, rather than reading a certain number of books in a set amount of time. The end goal is there to help you stay motivated, but habits set you up for success long after.

Overcoming Challenges

Ultimately, the largest part of setting yourself up for success is allowing things to be flexible as life inevitably happens. The new year is exciting as there are unlimited possibilities and potential, but that also means things can go wrong from time to time. If your one of your resolutions is to go on a walk around the block every day, but you get sick for week and can’t even make it from your bed to the kitchen without a couple of breaks, don’t beat yourself up for not making it around the block. When you feel better, start your goal back up and keep on moving! Or if your resolution is to read one book a month, but one of the books you pick is quite large, it’s ok if it takes you two months to read it. The point is not to be perfect, but to improve from the year before.

As we enter the new year, remember that resolutions are not about perfection, but rather progress. Try challenging yourself this year by making a resolution (or maybe even two) for yourself to work towards.