According to Pew Research Center 40-45% of Americans make New Year’s resolutions, but only 8-9% of them succeed by the end of the year. 31 days in, busy schedules and lack of true motivation make it hard to meet goals you were certain so you would. However, 31 does not equal 365 and February is your chance to reevaluate and reboot. Here are some tips for staying on top of New Year’s resolutions and making the next 330 days worth your while.
Reframing Resolutions
New Year’s resolutions are fun to come up with, but broad plans can be intangible. A lack of clear planning or concrete steps causes loss of direction, making it just too easy to lose motivation.
Take a moment to reflect on your resolutions — ask yourself why they are important, sometimes all you need is a perspective shift. Focus on the positives — your resolution should focus on a “goal” tied to a personal value rather than just trying to get rid of a bad habit. According to a 2020 study by the National Library of Medicine, 60% of people who said they sustained their resolutions said they made them by involving lifestyle goals compared to ones that tried to avoid certain behaviors.
Breaking larger goals into manageable steps is the key to success. For example, “doing better at math” is subjective, but “studying math one hour per day and getting an A by the end of the semester” is much more attainable. Starting small & specific, even utilizing goal-setting strategies like SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound) can help you develop a clear purpose, framework, and timeline.
Visualizing Progress
The hardest part about New Year’s resolutions is sustainment. Setting a goal is one thing, but maintaining it over the course of a year is entirely another. Tracking progress is a great way to boost accountability. Utilize a journal, calendar, habit apps, or make ‘punchcards’. Small wins matter! Checking off each day you stick with your habit is visual dopamine and encouragement.
Automating Habits
Automation = Sustainment = Success. Making goals into attainable everyday habits instead of impossible tasks helps increase the probability of completion. For example it’s much easier to start working out 20 minutes a day than trying to find the time for three hours a week.
You can also use methods such as habit stacking. For example, if you have a goal of reading more, you can integrate it into your daily schedule: “After I eat dinner I will read for thirty minutes a day”– ultimately helping to build routines that feel natural.
Setbacks & Support
February is certainly an opportunity for a second chance, but it also isn’t the end of the fight. Setbacks are expected obstacles — change isn’t linear and lapses are but opportunities to learn and adjust. Social support systems like accountability partners, groups, or even sharing progress publicly can also increase goal success–just be sure that support is responsible and actually lifting you up.
A year of change may be long, but with a healthy mindset and consistent work for change, growth will occur. Momentum builds over time and February is a chance to breathe vitality into your New Year’s dreams.
