The start of a new year often feels like the perfect time to set personal goals. A clean slate offers an opportunity to reflect on the past and decide what you want to do differently in the months ahead.
New Year’s resolutions are common, but sticking to them can be challenging. According to U.S. News and World Report, about 80% of resolutions fail. Another study shows only 4% of people follow through.
(Did you know the second Friday in January is known as “Quitter’s Day?” It marks the day when many people abandon their New Year’s resolutions.)
Don’t let those numbers discourage you. Resolutions can be valuable because they provide a chance for growth and give you a sense of control over your life.
While reaching your goals can be difficult, there are steps you can take to stay on track. Resolutions can focus on any area of life — career, relationships, mental health, finances, or learning a new skill.
If you’re ready to start fresh, here are five tips to make your resolutions successful. For each tip, we’ll use personal fitness as an example.
1. Choose a Specific Goal
Be clear about what you want to accomplish. Specific goals make it easier to create a plan and actionable steps. One way to do this is by answering the “w” questions:
- Who: If applicable, who needs to be involved?
- What: What exactly do you want to achieve?
- Where: Is there a location or event tied to the goal? (The Center for Health & Fitness, perhaps?)
- When: What is your timeframe?
- Why: Why do you want to achieve this goal?
Next, use the SMART acronym:
S – Specific
M – Measurable
A – Achievable
R – Relevant
T – Time-bound
SMART goals help clarify ideas, focus efforts, and increase your chances of success.
Example: Instead of saying you want to exercise more, set a SMART goal: “I want to work out at the gym three to four times per week for at least 30 minutes.”
2. Be Realistic
Set goals that are practical and attainable. Ask yourself:
- Do I have the resources to achieve this goal?
- If not, what am I missing?
Research shows that when goals feel achievable, motivation increases.
Example: Instead of aiming to exercise every day, start with three to four times per week. Life can get busy, and realistic goals help you stay consistent.
3. Track Your Progress
Documenting progress keeps you focused. Try these methods:
- Write down successes and challenges in a planner or calendar.
- Create a checklist for daily or weekly tasks.
- Use a goal-tracking app.
- You can also create a reward system (see below).
Example: Track which days you exercised and what activities you completed, such as biking or walking, along with the time spent.
4. Reward Yourself
Celebrate every achievement, no matter how small. Rewards reinforce positive behavior and help you stay motivated. Ideas include:
- Treat yourself to a nice meal or dessert.
- Host a get-together with friends or family.
- Buy something you’ve been wanting.
- Take an hour to relax.
- Watch your favorite show.
- Spend time outdoors.
Create a reward system for milestones. Choose rewards that encourage progress without interfering with your goal.
Example: Break your goal into monthly milestones. If you meet your exercise goal for April, treat yourself to a movie night.
5. Find an Accountability Partner
Sharing your goals with someone can boost commitment. Studies show that telling someone you admire makes you more driven. Look for a partner who:
- Has your best interest at heart
- Motivates you to succeed
- Is open to regular check-ins
- Celebrates your accomplishments
Example: If a coworker also wants to be more active, check in weekly to track progress. Hold each other accountable and consider working out together.
Whatever your goals are this year, they’re not impossible. Be patient, stay positive, and encourage yourself along the way. Leave notes around your home, recite affirmations, or visualize success.
Here’s to a year of growth and achievement.
