5 Ways to Create a New Year Resolution That Will Stick

This holiday season, don’t forget to mark “Quitter’s Day” down on your calendar. This upcoming year, it’s on Friday, January 13, and is known as the day the majority of people will have already quit their New Year Resolutions. If you’ve had experience abandoning your resolutions early, or not even creating any at all because you’re sure you’ll fail, keep reading for five ways to create a New Year resolution that will stick.

Be as small and specific as possible

One of the most common resolutions people set is, “Lose x amount of pounds.” And this is also one of the most common resolutions people give up on. Why? This resolution is way, way too broad. 

In my wellness coaching sessions, more productive conversation and goal setting looks like this: “So you want to lose x amount of pounds. How are you going to do that?” You might be thinking, I’m going to eat better and workout more. 

To that, I respond, “What does ‘eating better’ mean? What workouts will you be doing? How many times per week? And for how long?” 

From there, I’ll continue to ask questions and help you to narrow down a specific goal that you can carry out immediately, like “Eat 3 servings of fruits and vegetables a day.” Losing weight might still be your overarching goal, but now you actually have an organized, sustainable plan to help you get there. 

Be realistic with your current schedule and obstacles 

“New year, new you!” is one of my least favorite phrases because, although a new year can be very motivating and inspiring, we tend to forget that we’re bringing our same chaotic schedules and stubborn obstacles with us. And it’s a combination of the two that tends to get in the way of long-term success. That isn’t to say that you aren’t capable of change. It just means that your goals need to be made with realistic expectations. 

If going to the gym or cooking regularly at home is something you already struggle with alongside your other obligations, then going to the gym/cooking at home 5 days per week probably isn’t going to be a realistic goal. Sit down with your calendar (highly recommend time blocking here!) and decide how much time you truly have to dedicate to exercise and nutrition each day/week. Create your goal from there. 

Strive to add more intention to things you already do

So often, resolutions make us think that we have to add to our already full plates. Instead, can you strive to improve something that you’re already doing? Let’s say your goal is to spend more time with family. What parts of your routine - for example: grocery shopping, weeknight dinners, weekend breakfasts, evening walks - can you make more intentional? 

Is there something you can strive to accomplish at work, in a relationship, in therapy?

If your goal is fitness related, some great goals can include getting through the year injury free, improving range of motion, or building strength in a particular exercise. 

Leave room to scale back and to grow

Another reason people abandon resolutions is because we focus too much on an all-or-nothing dynamic instead of one that is flexible. Let’s say after reading through #1 on today’s list, you choose to start with the small goal of moving your body twice per week for thirty minutes each. After a month of consistency and success, you think you might be ready to increase to three, thirty minute sessions per week. Come March, that number increases to four. Suddenly, you have been more consistent with movement for three months than you might have been if you immediately tried to start with moving four times per week. 

However, with spring and summer travel plans on the horizon, you’re not sure if you’ll be able to stick with your four day per week routine week in and week out. That’s okay. Life happens, and sometimes you need to scale back. In that case, set a minimum for yourself. For example, you’ll still try to get your four movement sessions in, but you commit yourself to a minimum of two. That way, you’re still being consistent while also being flexible. 

Focus on ways to add to your quality of life, not take away from it

In a culture so focused on weight loss, it can be easy to forget the main purpose of exercise and nutrition: to reduce stress and anxiety, to move better and without pain, to improve sleep, to increase longevity, and to overall enhance your quality of life. If the thought of executing your goal brings on any sort of stress or anxiety and starts to interfere with your quality of life, then it isn’t the right goal or isn’t the right time to execute said goal. Either repeat steps 1-4 to try to make your goal more manageable, or go back to the drawing board and try again. 

If you feel like you could use some more guidance, support, and accountability as you approach your 2023 resolutions, I am here for you! I offer a number of wellness services that help you to reach your goals, always taking into account your unique needs, your schedule, and what’s important to you. Interested in learning more? Schedule your no-strings-attached, complimentary consultation today! 

And remember… “Survive 2023” is always a perfectly acceptable resolution : )