Many people view the New Year as a fresh start; a time to make changes and kick off the goals to make this your best year yet. While new goals often bring about optimism and excitement, sticking with them can be hard. According to Drive Research, 92% of adults do not follow through on their New Year’s resolutions, and 23% quit their goal by the end of the first week of January.
Some of the most common reasons New Year’s resolutions fail are:
- Setting goals that are larger than what you are realistically willing or able to work toward
- Creating vague goals – A resolution to “go to the gym more” doesn’t clarify how often or what “more” means
- Basing goals on what you think you “should” do rather than what really matters to you
- Not being ready for the lifestyle changes required to reach the goal
- Setting goals with the expectation that you won’t stick with them
If some of these feel familiar, it doesn’t mean you can’t follow through on your goals. With more intention and structure, it is possible to reach next December and say, “Wow. I actually did it.”
How to Set New Year’s Resolutions That Last
SMART goals provide a structured framework for turning intentions into actionable steps. Goals are more likely to stick when they include the following components:
Specific
Goals should clearly define what you want to achieve and how you plan to do it. Consider:
- What am I working toward?
- What steps are required?
- When and where will I take action?
Measurable
Goals should include some form of data to track progress and know when you’ve succeeded. Consider how you will be able to see the difference between where you started and the progress you have made.
Achievable
Goals must involve challenging yourself without overwhelming yourself. They must fit into your current schedule, energy level, and resources. Setting goals higher than what is possible for you will lead to frustration and demotivation. Ask yourself if this goal is realistic for your life as it is now – not an idealized version of yourself.
Relevant
Goals are most sustainable when they are meaningful to you and aligned with your values. Knowing why this particular goal matters to you, and not just why you “should” do it, will help you remain motivated and want to work towards it.
Time-Bound
Goals should have a deadline to maintain focus and momentum. Without a deadline, you are more likely to procrastinate if you think you will “eventually get to it.” Many resolutions are better approached as a series of smaller SMART goals rather than one large, open-ended objective.
Examples of New Year’s Resolutions That Are More Likely to Last
Broad Goal: I want to be healthier.
SMART Goal:
For the next three months, I will go to the gym after work twice per week and once on weekends to improve my energy levels, stamina, and strength. I will sign up for a gym membership and bring my workout clothes to work, since the gym is on my commute home.
Broad Goal: I want to be more organized.
SMART Goal:
By the end of February, I will spend 30 minutes every Sunday filling out my planner for the upcoming week to keep track of my to-dos and household responsibilities. My planner will stay on my desk so I’ll remember to update it, and I will schedule a recurring calendar reminder to support consistency. In March, I will evaluate what worked and adjust my system as needed to stay organized.
Broad Goal: I want to learn to play the guitar.
SMART Goal:
Within the next two weeks, I will research and purchase a guitar so I can start a new hobby and learn my favorite songs. Before the end of January, I will begin practicing at least twice per week for 30 minutes by following online tutorials. In February, I will enroll in weekly guitar lessons and continue my at-home practice routine. If I’m become frustrated or less motivated, I can reach out to my musician friends for help and advice.
Tips to Stick With Your New Year’s Resolutions
- Build structure and accountability. Schedule time for your goals using calendars, reminders, or planners, and set check-in points to evaluate progress.
- Adjust instead of quitting. If something isn’t working, scale back or modify your approach rather than abandoning the goal altogether.
- Practice self-compassion. Resist judging yourself for not making progress as fast as you want or for starting to lose momentum. Acknowledge the small wins and remember that setbacks are a normal part of change.
New Year’s resolutions don’t have to be just something you hope will happen. You cannot fail as long as you continue to try. When goals are clear, realistic, and aligned with your life and values, you are more likely to succeed. You have likely accomplished meaningful goals in the past, even if you didn’t recognize them as such. Don’t discount your capabilities and capacity for change. Trust your capacity for change, stay flexible, and give yourself permission to learn as you go.
