New Year’s Resolution Tips: How to Do It Right (and Actually Stick to It)
Ah, New Year’s resolutions. They start with champagne-fueled ambition and often end in February’s guilt-soaked pizza binge. But fear not—this year can be different. With the right strategies, rooted in psychology and a touch of self-compassion, you can transform fleeting goals into lasting change. Here’s your science-backed guide to making resolutions that work.
1. Be SMART About It
You’ve probably heard of SMART goals: Specific, Measurable, Achievable, Relevant, and Time-bound. But do you actually apply them? Saying “I’ll get fit” is about as effective as resolving to win the lottery. Instead, try: “I’ll go to the gym three times a week for 30 minutes after work.”
Why it works: Research shows that setting specific and clear goals increases the likelihood of achieving them (Locke & Latham, 2002).
2. Less Is More
It’s tempting to overhaul your entire life with a laundry list of resolutions—lose weight, get promoted, learn French, and meditate for an hour daily. But here’s the deal: the human brain thrives on focus. Pick one or two goals that truly matter to you and zero in on them.
Science says: Willpower is a finite resource, and trying to tackle too many goals depletes it quickly (Baumeister et al., 1998).
3. Understand Your ‘Why’
Before you dive into action, dig deep. Why do you want to achieve this resolution? Is it to feel healthier, to build confidence, or to impress Karen at yoga class? (No judgment here). Connecting your goals to intrinsic motivations boosts your commitment.
Backed by science: A study by Deci and Ryan (2000) found that people driven by intrinsic goals (like self-improvement) are more likely to achieve them compared to extrinsically motivated folks.
4. Habit-Stacking for the Win
Want to create a new habit? Piggyback it onto an existing one. For instance, if you already drink coffee every morning, use that time to review your to-do list or practice mindfulness.
Habit science: The concept of habit-stacking comes from behavioral psychology, which shows that linking new habits to established ones makes them easier to adopt (Duhigg, 2012).
5. Don’t Fear Failure
Spoiler alert: You’re going to mess up. The key is to not let one slip-up derail your progress. Instead of throwing in the towel after missing a workout, remind yourself that progress is not linear.
Why this matters: Psychologists call this the “what-the-hell effect,” where one misstep leads to abandoning a goal altogether (Polivy & Herman, 2002). Resilience is your secret weapon.
6. Accountability Is Everything
Tell a friend, join a community, or even hire a coach. Having someone to check in with—or share your progress with—makes you more likely to stay on track.
Research says: Studies show that people who share their goals with others are more likely to achieve them due to increased accountability (Gollwitzer & Sheeran, 2006).
7. Reward Yourself
Celebrate the small wins along the way. Reached your first milestone? Treat yourself to a new book, a fancy coffee, or a guilt-free Netflix binge.
The science behind it: Positive reinforcement boosts motivation and solidifies habits (Skinner, 1953). Just keep your rewards aligned with your goals—avoiding a post-gym double cheeseburger is probably wise.
8. Visualize Success
Close your eyes and picture your future self thriving. Imagine how you’ll feel after achieving your resolution. Visualization is a powerful tool that primes your brain for success.
Backed by science: Mental imagery activates the same neural pathways as actual practice, increasing the likelihood of success (Taylor et al., 1998).
9. Track Your Progress
Keep a journal, use an app, or even just mark an X on a calendar. Monitoring your journey not only keeps you accountable but also lets you reflect on how far you’ve come.
Proven benefits: A 2015 study found that self-monitoring significantly improves goal attainment (Michie et al., 2015).
10. Be Kind to Yourself
Lastly, ditch the all-or-nothing mindset. Progress over perfection is the name of the game. Treat yourself with the same compassion you’d offer a friend, and remember that growth takes time.
The self-love factor: Self-compassion improves resilience and helps you bounce back from setbacks (Neff, 2003).
Final Thoughts
The key to sticking to your New Year’s resolutions isn’t about willpower alone—it’s about strategy, self-awareness, and a sprinkle of science. So, this year, resolve to set realistic goals, enjoy the process, and celebrate every step forward. You’ve got this!
Quick Tips for Nailing Your New Year’s Resolutions
Here’s a handy checklist distilled from the article, so you can start strong and stay on track:
Set SMART Goals
Make your goals Specific, Measurable, Achievable, Relevant, and Time-bound.
Example: Replace “I’ll eat healthier” with “I’ll cook a homemade meal at least three nights a week.”
Prioritize One or Two Resolutions
Avoid overwhelming yourself with too many goals. Focus your energy on one or two that truly matter.
Find Your ‘Why’
Connect your goals to personal, intrinsic motivations for a deeper sense of commitment.
Stack Habits
Pair new habits with existing routines.
Example: Do squats while brushing your teeth or meditate after your morning coffee.
Bounce Back from Failure
Don’t let a slip-up become a reason to quit. Progress is about persistence, not perfection.
Make It Social
Share your goals with a friend or join a community for support and accountability.
Celebrate Small Wins
Reward yourself for reaching milestones with non-contradictory treats.
Example: A new workout outfit for sticking to your exercise plan.
Visualize Success
Spend a few minutes daily imagining yourself achieving your goals. Feel the excitement of success!
Track Your Progress
Use apps, journals, or calendars to monitor your efforts and see how far you’ve come.
Practice Self-Compassion
Treat yourself kindly, especially during setbacks. Remember, growth takes time.
Pro Tip:
Make “resilience” your secret resolution this year. The ability to bounce back is the ultimate skill for success.
References
Baumeister, R.F., Bratslavsky, E., Muraven, M. and Tice, D.M., 1998. Ego depletion: Is the active self a limited resource? Journal of Personality and Social Psychology, 74(5), p.1252.
Deci, E.L. and Ryan, R.M., 2000. The "what" and "why" of goal pursuits: Human needs and the self-determination of behavior. Psychological Inquiry, 11(4), pp.227-268.
Duhigg, C., 2012. The Power of Habit: Why We Do What We Do in Life and Business. Random House.
Gollwitzer, P.M. and Sheeran, P., 2006. Implementation intentions and goal achievement: A meta‐analysis of effects and processes. Advances in Experimental Social Psychology, 38, pp.69-119.
Locke, E.A. and Latham, G.P., 2002. Building a practically useful theory of goal setting and task motivation: A 35-year odyssey. American Psychologist, 57(9), pp.705-717.
Michie, S., van Stralen, M.M. and West, R., 2011. The behaviour change wheel: A new method for characterising and designing behaviour change interventions. Implementation Science, 6(1), pp.1-12.
Neff, K.D., 2003. Self-compassion: An alternative conceptualization of a healthy attitude toward oneself. Self and Identity, 2(2), pp.85-101.
Polivy, J. and Herman, C.P., 2002. If at first you don't succeed: False hopes of self-change. American Psychologist, 57(9), p.677.
Skinner, B.F., 1953. Science and Human Behavior. Simon and Schuster.
Taylor, S.E., Pham, L.B., Rivkin, I.D. and Armor, D.A., 1998. Harnessing the imagination: Mental simulation, self-regulation, and coping. American Psychologist, 53(4), p.429.
Read related articles
