10 Great Tips for Keeping Your Resolutions This Year

Choose a Specific Goal

Every year, millions of adults resolve to "lose weight," "be more productive," or "get in shape" during the next year.1 Instead of selecting such an ambiguous goal, focus on something more concrete that you can realistically set your sights on. In other words, choose a very specific, achievable goal.

For example, you might commit to losing 10 pounds, making daily to-do lists, or running a mini-marathon. Be sure to make your goal realistic rather than drastic. Choosing a concrete, achievable goal also gives you the opportunity to plan exactly how you are going to accomplish (and stick to) your goal over the course of the year.

Taking on too much all at once can be daunting. It can be particularly difficult because establishing new behavioral patterns takes time and sustained effort. Focusing yourself on one specific goal makes keeping a resolution much more achievable. 

Don't wait until the last minute to choose your goal. Picking your resolution wisely and putting in extensive planning are essential parts of achieving any goal. Experts suggest that you brainstorm how you will tackle a major behavior change, including the steps you will take, why you want to do it, and ways you can keep yourself on track.5

You can start by writing down your goal, making a list of things you might do to achieve that goal, and noting any obstacles that might stand in your way. By knowing exactly what you want to accomplish and the difficulties you might face, you'll be better prepared to stick to your resolution and overcome anything that might sidetrack you.

Start With Small Steps

Taking on too much too quickly is a common reason why so many New Year's resolutions fail. Starting an unsustainably restrictive diet, overdoing it at the gym, or radically altering your normal behavior are surefire ways to derail your plans. Instead, focus on taking tiny steps that will ultimately help you reach your larger goal.

Avoid Repeating Past Failures

Another strategy for keeping your New Year's resolution is to not make the exact same resolution year after year. "If people think they can do it, they probably can, but if they've already tried and failed, their self-belief will be low," explained Wiseman in an interview with The Guardian.

If you do choose to reach for the same goals you've tried for in the past, spend some time evaluating your previous results. Which strategies were the most effective? Which were the least effective? What has prevented you from keeping your resolution in past years?

Consider altering your resolution slightly to make it more feasible. By changing your approach, you will be more likely to see real results this year.

Those unhealthy or undesired habits that you are trying to change probably took years to develop, so how can you expect to change them in just a matter of days, weeks, or months? Be patient with yourself. Understand that working toward your resolution is a process. Even if you make a misstep or two, you can restart and continue on your journey towards your goal.

It may take longer than you would like to achieve your goals,7 but remember that this is not a race to the finish. Once you have made the commitment to changing a behavior, it may be something that you continue to work on for the rest of your life.

Get Support

Yes, you've probably heard this advice a million times, but that is because the buddy system actually works. Having a solid support system can help you stay motivated and accountable.6 Camaraderie makes sticking to your resolution more fun, too. So, ideally, find a like-minded pal or loved one to join you in your goal.

During the first days of a New Year's resolution, you will probably feel confident and highly motivated to reach your goal. Because you haven't really faced any discomfort or temptation associated with changing your behavior, making this change might seem all too easy.

After dealing with the reality of dragging yourself to the gym at 6 a.m. or gritting your teeth through headaches brought on by nicotine withdrawal, your motivation to keep your New Year's resolution may start to dwindle.

By March, many people have lost that initial spark of motivation that they had in January. Keep that inspiration alive by continuing to work on your goals, even after facing setbacks. If your current approach is not working, reevaluate your strategies, and develop a new plan. Being flexible with your plan—and even your end goal—will help you be successful.

Encountering a setback is one of the most common reasons why people give up on their New Year's resolutions. If you suddenly relapse into a bad habit, don't view it as a failure. The path toward your goal is not always a straight one, and there will often be challenges along the way.7 Instead, view relapses as learning opportunities.