6 Ways Set New Year Resolutions And Keep Them

Updated: Dec 28, 2021

Do you tend to start off the year with a lot of excitement and enthusiasm about what you’ll change, only to find your motivation waning by February?

If this sounds familiar, your willpower may not be the problem.

It may be your choice of resolutions that creates the challenge. Especially if you’re picking ones that are likely to end in frustration, disappointment and overwhelm in the long run.

Let these six tips help you create some healthy habit resolutions that will have success written all over them!

Setting and Keeping New Year Resolutions

Keep things simple

Do you come up with a fairly long list of new year goals? This could be a big part of the reason why you struggle to see them through. Spreading yourself too thin between a bunch of different goals is one of the main reasons why people fail with New Year resolutions.

To increase your chances of success, don’t feel that you need to overhaul everything in your life at once, setting all kinds of personal and professional goals. Chances are, you’ll quickly feel overwhelmed and frustrated when you find you can't make real traction.

You’re much more likely to succeed when you concentrate your efforts on just one or two goals, and stay focused on those. Start by picking your one big goal, such as losing weight or building muscle. Your big goal is going to take consistent effort over time to achieve, requiring more of your time, energy.\, and focus.

You’re less likely to feel challenged by willpower if you’re more realistic with the goals, setting appropriate timelines outlined by small and simple steps you'll take to get there.

Set bite size goals

Knowing your big goal is great, setting a bunch of mini goals along the way is even better.

Those bite size goals will help you gain traction, build momentum and boost your confidence as you work toward your big goal.

Have 30 pounds to lose? Set three 10 pound mini goals. Each time you reach your mini milestone, you'll celebrate progress, boost confidence and gain momentum. This also enables you to see what is working well and where you can make some adjustments to better support your goals.

From food to fitness, and sleep to mindful practice, you can set all kinds of mini goals to support your big goal.

Setting realistic goals

Reward progress

You don’t need to wait until you reach your goal to celebrate yourself. The great thing about mini goals is they provide you the opportunity to acknowledge and reward progress made along the way, providing incentive to keep you going. Just make sure your "reward" is not something that will sabotage your hard work. For example, if your goal is to eat better, ordering a big old pizza or eating a tub of ice cream is probably not the best reward. Think of some fun things you can do to celebrate your progress that still support your goals. A favorite coffee? A manicure - pedicure? A new pair of shoes?

Write it down

Writing down your goals and keeping them somewhere in plain view will keep you motivated and remind you of WHY you started your journey in the first place. You’ll feel more accountable to yourself and are more likely to be successful in honoring your commitments.

Whether it's writing it down in your day planner, scheduling it with reminders on your phone or posting post it notes where you'll regularly see them, having those daily reminders is keeping your goal front and center.

Using a regular journaling practice = is also a great way to raise awareness, offer insights and relieve daily stress, helping you dig deeper and avoid self-sabotage as you work toward your goal.

Positive affirmations

Use affirmations

Affirmations are another powerful tool that can help you to stick to your New Year resolutions. Writing them down and repeating them each day is a simple yet powerful way to encourage your mind to hold belief for you, boosting your confidence and strengthening your resolves.

And your affirmations don’t need to be complicated or profound. In fact, simple works best. Depending on your goal, your affirmation may be something like, “I stay calm under pressure” (if you’ve resolved to stress less), or “I eat better to feel better” (if eating better is your goal). Whatever you choose to say to yourself, the key is to make it a habit. Like any other habit, the power lies in its consistency.

Know stumbles happen

Setting a new goal that requires focusing on new habits will not come without stumbles or setbacks. That's NORMAL. But the truth is, most people don't plan for them. It’s not realistic to think that it’s all going to be smooth sailing when you’re making changes to your day-to-day routine, working to unwind years of sabotaging thoughts or behaviors, and false narratives. When you encounter a setback on your journey, it’s not a sign of failure, proof that you'll never figure it out, or that you should give up on your goals. It's simply a sign of learning!

Learning how to handle setbacks is key to your long term success. Get curious about why stumbles happen, discover what you can learn from them, and decide what steps you can take to have them happen less in the future. The goal is progress, not perfection.

Be kind to yourself


  1. Setting unrealistic goals

  2. Failing to identify real progress

  3. Lacking a simple and effective plan

Want to learn how to avoid them? Download my free guide: The 4 Step Formula To Crush Your Weight Loss Goals, and I'll show you how.

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