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As the calendar flips to a new year, many of us set ambitious resolutions, hoping to embrace change and improvement. But the truth is, staying committed to those resolutions is often easier said than done. Studies reveal that nearly 70% of people abandon their New Year’s resolutions within months. So, how can we make sure our good intentions don’t fade away?
Experts say the key lies in realistic planning, positive reinforcement, and self-compassion. Here’s how you can increase your chances of making your New Year’s resolutions stick.
1. Start Small
Psychologist Lynn Bufka suggests breaking down lofty resolutions into manageable goals. Instead of setting yourself up for failure by committing to extreme changes, consider making smaller adjustments. For instance, rather than pledging to cut out all sweets, aim to enjoy dessert only on weekends or special occasions.
Behavioral health experts emphasize the importance of making gradual progress, such as swapping out one snack for fruit or dedicating just 10 minutes to exercise each day. Achieving these smaller goals can keep you motivated and help you build momentum toward your larger ambitions.
2. Think Positive
Changing habits can be challenging, but maintaining a positive mindset about the rewards of your new behavior can significantly boost your willpower. Bufka suggests focusing on what you’re gaining, rather than what you’re giving up.
For example, if you’re cutting out daily chocolate indulgences, think about the money you’re saving or the health benefits you’re gaining. Positive reinforcement can be a powerful motivator to keep you on track.
3. Focus on Specific Goals
A 2020 study on New Year’s resolutions found that people who focused on specific goals, rather than vague intentions like “getting healthy,” were more likely to succeed. Popular goals included weight loss, fitness, and healthier eating habits, but resolutions related to personal finance, stress management, and mental health also made an impact.
Among those who kept their resolutions after a year, nearly 60% had made specific goals compared to only 47% of those who aimed to avoid bad habits. Experts agree that clarity and specificity in goal-setting make a big difference in staying on track.
4. Get Support from Others
Enlisting the support of friends or family can help keep you motivated. Whether you’re striving to exercise more or eat healthier, having a workout buddy or accountability partner can make the journey more enjoyable.
Additionally, scheduling time for your resolution, such as setting aside 20 minutes each morning for exercise, can increase your chances of success. Treat your resolution like a scheduled appointment, making it harder to ignore.
5. Be Kind to Yourself
Remember, change is hard, and perfection is unattainable. There will be times when sticking to your resolution feels impossible. Experts urge self-compassion, especially when things don’t go as planned.
Tamara Russell, a psychologist with the British Psychological Society, encourages individuals to be less judgmental about themselves and recognize that setbacks are part of the process. She also suggests practicing self-compassion, which, research shows, can lead to greater empathy for others.
If January 1st feels like an arbitrary starting point for change, consider making your resolutions when it feels right for you. Russell believes that spring, symbolizing growth and renewal, might be a more natural time to embrace change for some people.
6. Reflect and Adjust
Lastly, don’t be afraid to adapt your resolutions if things aren’t working. Russell recommends taking time each week to reflect on your progress and adjust your approach accordingly. By studying your own behavior, you can refine your goals and increase the likelihood of success.
New Year’s resolutions can be a powerful tool for self-improvement, but they require commitment and flexibility. With realistic goals, positive thinking, support, and a kind approach to yourself, you’ll be better equipped to make lasting changes in 2025 and beyond.
