How to Make Your New Year’s Resolution Stick
Did You Not Achieve Last Year’s Goals?
Let’s face it: setting New Year’s resolutions is easier said than done. It’s simple and fun to write down all of your goals and pretend that you have enough willpower to see them through. Often, you start strong in the first few weeks of the year, but slowly, you run out of steam and leave your goals in the dust.
Common New Year’s Resolutions
Exercise more and eat healthier
Lose weight
Make more money / get a promotion
Find more fulfilling work
Save money / pay off debt
Spend more time with friends and family
Achieve a better work-life balance
Improve mental health
Why New Year’s Resolutions Fail
1. They Are an Add-On, Not a Priority
When you don’t treat New Year’s goals with the same respect as other important areas of your life, they won’t stick. When things get stressful, New Year’s resolutions are often the first thing to be cut.
Let me give you an example: I had a baby the same year I set a New Year’s resolution to get in better shape. My definition of better shape was jogging 3-4 times a week. Before the baby, I actually stuck to this goal for half a year. After the baby, I slowly fizzled out over two months until I almost stopped jogging entirely.
I know what you might be thinking right now: Joe, you just had a baby! It’s completely fine for goals to take a back seat while you adjust to your new role. While it’s true that I was juggling a lot as a new dad, I objectively felt worse when I stopped working out. My energy was lower, I started eating unhealthier, and my "dad bod" was starting to take shape. I wish staying in better physical shape was more important to me, even when it was difficult.
2. Your Goals Are Based on a “Perfect World,” Not Your Real World
In an ideal world, I’d like to read a book a week, work out every day, double my income, write two blog posts a week, and pick up two outdoor hobbies. When everything goes my way, I might actually have a shot at these goals. But, realistically, these goals aren't feasible because I have too many responsibilities to juggle.
Instead, I should have done an inventory of my time and energy to see what I truly have left to give. On the best week of the year, I might be able to read a book in a week. On other weeks, I’ll settle for reading at least five pages a day. I’m also aiming to jog and use weights once a week, even though I'd love to do these things every day.
At this point, you might think my goals sound kind of "lame." But the truth is, I know I’ll actually stick to them, even when I’m tired or having bad weeks. Plus, I can always exceed my goals when I have extra time and energy. When the bar is set too high, you’re more likely to abandon your goals entirely. It’s better to have achievable goals that you can follow through on than lofty ones that never get done.
3. You Focus Too Much on Others and Not Enough on Yourself
At the end of the day, these are your resolutions. The goal is to accomplish something this year that makes you feel proud. What ruins this is comparing yourself to others and feeling bad about your own progress.
Have you ever read a self-help book about someone who seems to have an insane capacity for willpower? They work out an hour every day, read multiple books each month, volunteer with the homeless, make millions of dollars, parent like a pro, and still seem to have time for everything that matters. I used to think I needed to be like them, but eventually, I realized that was a pretty dumb idea.
If you’re one of the rare individuals with an extraordinary capacity to add more to your plate, that’s a great skill. But for the rest of us, it’s important to measure progress based on your capacity for growth, not on how "perfect" others seem to be. The goal is to set and meet objectives that you’re genuinely happy with—not to compete with others who have "perfect" lives.
How to Set Achievable New Year’s Resolutions
1. Start with the "Why"
You will only achieve goals that are truly important to you. If a goal isn't important enough, you won’t have the strength to persist when times get tough. For me, getting in better shape means I can keep up with my daughter when she wants to play, and that I'll be healthy for my family for years to come. What’s your "why"?
2. Partner with Others
Setting goals in isolation can be challenging because you lack accountability. No one will nag you if you fall off track, and you won’t have anyone to celebrate with when you make progress. Find someone who also wants to improve their life and commit to holding each other accountable throughout the year.
3. Stop Trying to Achieve Everything So Quickly
Achieving goals is a marathon, not a sprint. If you exhaust yourself early, you’ll lose steam before the race is finished. Instead, choose challenges that are doable over the long haul. Make sure your goals align with your energy levels—not just on your best days. This is why you shouldn’t shop while hungry: you’ll inevitably bite off more than you can chew.
4. Keep Things Simple and Concrete
The best goals are easy to understand and realistic. Starting with a complex workout routine, marketing strategy, or job advancement plan can overwhelm and discourage you. Instead, set simpler goals, like drinking only water, taking a walk after dinner every night, spending one hour a week on marketing, or taking a class each semester to earn a degree or certification.
How Will This Help Me Become a Higher Achiever?
You need to walk before you can run. Once you master the art of setting and achieving small goals, you can start pushing yourself toward bigger things, like launching your own business or pursuing a promotion. People often fail to reach higher aspirations because they set the bar too high and falter before they can gain any momentum. Focus on consistency first, then aim for growth.
Start with the here and now. What is the New Year’s resolution that will bring you closer to a more fulfilling life? If you can set and achieve one or two important goals this year, you’ll be one step closer to creating a life filled with meaning and value.
Challenges and Questions
Why are these New Year’s resolutions important to you?
How will achieving these goals change your life?
Who can help you stay accountable?
