As the New Year approaches, many people set resolutions to improve their lives. While most Americans aim to live healthier or improve their financial well-being, studies show that up to 70% of resolutions fail within months. To help make your resolutions stick, here are some expert tips.
1. Start Small for Long-Term Success
One of the key strategies to achieving your resolutions is starting small. Psychologist Lynn Bufka advises setting realistic, manageable goals. Instead of committing to drastic changes, like losing 50 pounds or never eating dessert again, try focusing on smaller steps. For example, you could limit dessert to weekends or make small dietary swaps, such as replacing snacks with fruits and vegetables. These smaller, achievable goals can make the larger goal seem less overwhelming.
2. Think Positive About Your Goals
Changing behaviors is tough, but thinking positively about the benefits of your resolution can keep you motivated. Rather than focusing on what you’re giving up, shift your focus to the positive outcomes. For example, if you’re cutting out daily chocolate, you might save money and feel healthier. By emphasizing what you are gaining—whether it’s better health, more money, or a greater sense of accomplishment—you can reframe the process in a positive light.
3. Focus on Specific Goals, Not Just Habits
Research shows that those who set specific, actionable goals are more successful in keeping their resolutions. A study of over 1,000 people found that those who focused on precise goals like weight loss, exercise, or improving eating habits had a higher success rate. In contrast, people focused solely on avoiding bad habits—such as quitting smoking—tended to be less successful. By clearly defining what you want to achieve, you are more likely to stay on track.
4. Enlist Support from Friends and Use Your Calendar
Accountability can be a powerful motivator. Enlist friends or join groups that support your goal, whether it’s a running club or a fitness class. Having someone to share the journey with makes the process more enjoyable and less of a chore. Additionally, schedule time in your calendar for your resolution. For example, block off 30 minutes each morning for exercise or self-reflection to ensure your goal doesn’t get pushed aside.
5. Be Kind to Yourself: Embrace Imperfection
Changing behavior is hard, and setbacks are inevitable. Don’t expect perfection, and don’t be too hard on yourself when you slip up. A great resolution could even be to practice more self-compassion. Research suggests that being kind to yourself when you fail increases your ability to try again and stick with your goals. If you find yourself struggling, remind yourself that growth is a process.
6. Make Resolutions on Your Own Terms
While January 1st is often seen as a fresh start, it doesn’t have to be the only time for new resolutions. Tamara Russell of the British Psychological Society notes that winter can feel like a time of rest, and it may be more natural to embrace change in spring when the season symbolizes growth and renewal. Don’t feel pressured to make changes just because it’s the start of the year—make resolutions when it feels right for you.
7. Review and Refine Your Progress Weekly
To ensure that your resolutions stick, regularly review your progress. Russell suggests treating your resolution like an experiment—study your behavior, note what works, and adjust what doesn’t. Weekly reviews give you an opportunity to refine your goals, making adjustments along the way. If something isn’t working, change your approach until you find what suits you best.
Making New Year’s resolutions is a great opportunity for self-improvement, but it requires commitment and smart strategies to make them last. Start small, focus on positive outcomes, get support, and be flexible with your approach. Remember, setbacks are part of the process—what matters is your continued effort towards achieving your goals.
