3 Ways to Increase Your Chances of Sticking to Your New Year’s Resolutions
The start of a new year is a time for fresh beginnings. Many of us set resolutions with the hope of improving our lives. Whether it’s exercising more, saving money, or cultivating a new hobby, these goals often come with a surge of motivation. But as weeks pass, it can be challenging to maintain the momentum. As a psychologist, I want to share three evidence-based strategies to help you stick to your resolutions and make lasting change.
1. Make Your Goals Specific and Manageable
One of the biggest pitfalls with New Year’s resolutions is setting vague or overly ambitious goals. For example, instead of saying, “I’m going to exercise more,” set a specific and realistic target like, “I will go for a 30-minute walk three times a week.”
Research shows that clear, actionable goals are easier to achieve because they provide a roadmap for what to do. Break larger goals into smaller steps to build momentum and confidence. Celebrate small victories along the way, as this reinforces your progress and keeps you motivated.
2. Create a Supportive Environment
Your environment plays a significant role in shaping your habits. If your goal is to eat healthier, stock your kitchen with nutritious options and limit the availability of junk food. If you want to exercise more, keep your workout gear visible and ready to go.
Consider enlisting the support of friends or family members. Share your resolutions with someone who can hold you accountable or even join you in working toward the same goal. Social support not only increases accountability but also makes the process more enjoyable.
3. Anticipate Challenges and Plan for Them
It’s normal to face obstacles when pursuing a new goal. Instead of viewing setbacks as failures, plan for them in advance. If your goal is to wake up earlier but you’re tempted to hit snooze, prepare by setting your alarm across the room or creating a morning routine you look forward to.
Use a technique called “implementation intentions” to prepare for challenges. This involves creating “if-then” plans for common obstacles. For instance, “If I feel too tired to go to the gym after work, then I will do a 10-minute workout at home instead.” Anticipating hurdles makes it easier to stay on track when life gets in the way.
Final Thoughts
New Year’s resolutions are an opportunity to grow and create positive changes, but they require thoughtful planning and persistence. By making your goals specific, shaping a supportive environment, and planning for challenges, you can increase your chances of success. Remember, lasting change is a marathon, not a sprint. Be patient with yourself and celebrate the progress you make along the way. Here’s to a fulfilling and successful year ahead! If you would like help setting realistic goals and developing a plan to stick with them, call and schedule an appointment to talk with one of our behavioral experts at LifeCatalyst Therapy and Coaching!
