New Year, New Me? How to Actually Stick to Your Resolutions
January 1: You wake up bright and early. It’s a new year, and you feel like a new person with a fresh set of goals. You plan to spend more time outside, go to the gym every day, and stay on top of all your assignments.
Then February hits. Your gym sends you a text message saying they miss you. It’s been days since you’ve seen the light of day, and you’re two weeks behind on your lectures.
If you’re worried this will happen again next year (and the next), use this how-to guide to stick to your New Year's resolutions.
Step 1: Set Small, Realistic Goals
It’s easy to get ambitious and set huge goals, but this can be unrealistic, especially when your motivation inevitably dips. Rather than setting a goal to go to the gym every day, set a goal to move your body for thirty minutes instead. Sometimes, a simple walk around your neighborhood is easier to commit to than driving to the gym for a full workout.
Step 2: Find an Accountability Partner
I’ll be the first to admit it’s easy to let go of goals when no one else knows about them. If no one is going to question your progress, it makes it much easier to quit.
That’s where an accountability partner comes in. It could be a family member, roommate, partner, or friend. Their job is to hold you responsible and encourage you to stay on track.
Didn’t stick to your goal? They’ll motivate you to try again. Plus, embarking on a journey is always easier when you're not alone.
Step 3: The Two-Month Commitment
On average, it takes a little more than two months of consistent practice to form a new habit (Lally et al., 2009). If you commit to achieving your goal for two months, these actions can develop into a habit and, eventually, a lifestyle.
Instead of overwhelming yourself with a year-long commitment, focus on the next two months. It makes the whole thing seem less intimidating. Before you know it, you’ll have created a new routine.
Step 4: It’s a Privilege
Eventually, keeping up with your New Year's resolutions will feel as effortless as any other habit. Still, some days will be a lot easier than others.
On days when motivation seems elusive, try reframing your thoughts about your to-do list. Instead of saying, “I have to,” try saying, “I get to.” For example: “I get to move my body every day,” “I get to have an amazing education,” “I get to fuel my body with good things,” or “I get to enjoy nature.” Every day is a privilege and recognizing this can help you feel more grateful for your life.
Through it all, remember to love yourself and give yourself grace. Better yet, add that goal to the top of your list.
Bibliography
Lally, Phillippa, van Jaarsveld, Cornelia H. M., Potts, Henry W. W., and Wardle, Jane. “How Are Habits Formed: Modelling Habit Formation in the Real World.” European Journal of Social Psychology 40, no. 6 (July 2009): 998–1009. https://doi.org/10.1002/ejsp.674.
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