How to Make a New Year’s Resolution That Actually Sticks

New Year’s resolutions are a great opportunity for personal growth; they give us a chance to reflect on the past year and set meaningful goals for the year ahead. However, it’s not uncommon to lose momentum shortly after setting these goals. The reason? Often, we don’t set clear and realistic resolutions. 

The good news? It’s absolutely possible to make resolutions that stick. By using some simple yet effective techniques, you can set yourself up for success and make real, lasting changes. 

Here’s a step-by-step guide to creating New Year’s resolutions that work for you. 

Why Are Goals Important? 

Goals give us direction, purpose, and intention. Without them, it’s easy to feel stagnant or unfulfilled. Whether your goal is to improve your mental health, develop new skills, or create healthier habits, having a goal can help you focus your energy, measure progress, and celebrate your achievements. 

But not all goals are created equal. Setting vague or unrealistic goals can leave you feeling stuck or discouraged. Instead, the key is to create structured and realistic goals that are achievable over time. 

How to Set a Goal Using the SMART Method 

One of the most efficient goal-setting strategies is to use the SMART method. This approach ensures your goals are well-defined and achievable. But what is a SMART goal? 

SMART is an acronym standing for:

• Specific – Clearly define what you want to achieve. 

• Measurable – Identify how you’ll track your progress. 

• Achievable – Make sure your goal is realistic given your current circumstances. 

• Relevant – Ensure your goal aligns with your values and priorities. 

• Time-bound – Set a clear deadline to stay focused.

Example of a SMART Goal 

Instead of saying, “I want to exercise more,” a SMART goal might look like this:

“I will exercise for 30 minutes, 3 times a week, for the next month by attending yoga classes at my local studio. I’ll keep track of my classes using a calendar.” 

This goal is specific (exercise for 30 minutes, 3 times a week), measurable (using a calendar), achievable (doable within a month), relevant (supports health), and time-bound (set for one month). 

Tips for Efficient Goal Setting 

Once you’ve decided to create a resolution or goal, here are a few tips to keep in mind to stay on track and motivated. 

1. Start Small

Making ambitious goals is exciting, but starting small increases your chances of success. For example, if you’ve never meditated before, don’t set a goal to meditate for 30 minutes every day. Instead, aim for 5 minutes a day and gradually build up over time. 

2. Write It Down

Studies show that writing down your goals helps solidify your commitment. Use a journal, goal tracker, or planner to document your resolutions and check in with your progress regularly. A SMART goal template can provide a structured way to organize your thoughts and stay focused. 

3. Celebrate Small Wins

Acknowledging your progress is critical to staying motivated. Celebrate small victories, like going on three walks this week or choosing a healthier snack. Positive reinforcement can help keep you motivated toward your larger goal. 

4. Stay Flexible

Life happens, and sometimes you’ll need to adjust your goals. This doesn’t mean you failed—it means you’re adaptable. For instance, if your work schedule changes, you might need to adjust your gym days, but that’s okay! 

Examples of New Year’s Resolutions 

If you’re looking for inspiration for goals, here are a few examples of resolutions you can set using the SMART framework. 

Personal Growth Resolutions:

Read one new book a month for the next six months. 

Practice gratitude by writing down three things you’re thankful for every day for the next 30 days. 

Mental Health Resolutions:

Spend 10 minutes each evening doing a mindfulness exercise for the next two weeks. 

Schedule a therapy session once a month for the next three months to work on personal growth. 

Health Resolutions:

Drink 8 glasses of water each day for the next 30 days and track your progress with an app. 

Plan and prepare healthy lunches 4 days a week for the next two months. 

The Takeaway 

Setting realistic New Year’s resolutions is all about making intentional, achievable goals that align with your values. Whether you’re working on personal development, mental health, or healthier habits, using structured strategies like SMART goals can turn a New Year’s wish into a year-long win. 

If you’re still wondering how to set a goal that feels both meaningful and achievable, or if you’d like help unpacking your motivations, our therapy practice is here to guide you. Book a session with us today, and we’ll work together to create a personalized plan for achieving your goals. 

Reach Out Today 

Here’s to a year of growth and success!