About 34% of adults in the United States make New Year’s Resolutions, according to a recent YouGov Survey. Most resolutions involve improving health and happiness. While 89% of those setting resolutions believe they will keep them through 2024, statistics show that 90% of New Year’s resolutions will be broken. About half of the people trying to keep a resolution will fail by the middle of February.
“There are good reasons for that,” said Jaya Jaya Myra, a mind-body wellness expert and author of Understand Your Energetic Type. “The number one reason why people fail at their New Year’s resolutions is that you’re trying to do something that you really don’t want to do, or don’t like doing to begin with.”
Myra suggests starting a daily routine where you do something you enjoy. Spending just 15 to 20 minutes a day doing an activity that makes you happy can give you the energy you need to take on the challenge of doing things you don’t want to do.
“Whenever you’re doing things that actually uplift you, that helps motivate you… things that you enjoy, you are going to give yourself more sustainable energy to start doing those things you don’t really like doing, but you know you need to.”
Keeping New Year’s Resolutions
Set yourself up for success by limiting the number of resolutions you make. If you want to make two or three, make sure they have similar goals, and that following through with one resolution will support the achievement of another. A good example of this is increasing the amount of exercise you do each week while eating more fruits and vegetables. Another example could be practicing meditation and talking with a therapist each week to boost your mental health.
Here’s a look at psychologist-recommended steps to help you keep your New Year’s resolutions.
- Make Realistic Goals: Many people try to go on a diet or maintain a grueling exercise program. Instead, try mindful eating and commit to exercising 30 minutes a day three or four times a week. Setting unsustainable goals will likely lead to failure and a sense of defeat. Instead, set yourself up for success by doing a bit of research on what is a more attainable goal. Try losing five pounds in a month or only eating fast food twice a week instead of every day. Whatever you choose, be specific. Resolutions should be about hitting a mark. It’s up to you to determine what that mark is.
- Identify Obstacles: Whether you’re looking to spend more time with your kids, start a new exercise program, or practice mindfulness, there are going to be things that get in the way of your resolutions. Make a list of things that might get in the way of your goals, then plan routes around them. If you typically feel too tired to work out at the end of the day, try getting up earlier and working out in the morning. If you’re prone to negative thinking, practice positive affirmations.
- Start a New Habit: It can be incredibly hard to break an unhealthy habit, so instead of focusing on giving something up, think about starting something new. This could be reading for 30 minutes before bed, getting up early to go for a walk, or incorporating healthier food into your meal plan. The brain is wired to start new habits. Instead of setting a resolution to stop eating so much junk food, make one to eat healthier snacks. Think about replacing rather than stopping. “I’m going to spend less time on social media” could turn into, “I’m going to spend two hours walking each week.”
- Share Your Resolutions: We often need a sense of accountability to accomplish our goals. Many people find it helpful to partner with someone who has similar resolutions. Even sharing your resolutions with friends and family can make you feel supported. Declare your resolutions. Write them down.
- Track Your Progress: It’s hard to know if you’re meeting your goals if you’re not keeping up with your progress. Consider using a spreadsheet, starting a list, or journaling about how your resolution is going. There is likely an app to help you keep track of the things you want to keep up with. If you’ve shared your resolution with others, let them know about your successes and failures. You’ll find most people want you to succeed and might offer their own tips for how to stick to your goals.
- Stay Flexible: Trying something new, especially a new routine, hobby, or practicing a new mindset can be challenging. Don’t give up just because you’re not perfect. No one is. Instead, take an experimental approach. See what works for you and what doesn’t. Try out different things. Go easy on yourself.
- Celebrate Your Wins: As you plan out your resolution(s), think about the smaller goals that will act as milestones along your journey to success. Maybe you want to read 12 books this year. Treat yourself after finishing your third book. Maybe you are trying to lose 20 pounds. Buy yourself a new piece of clothing for every five pounds you lose. Celebrating small successes will help you reach the larger goal and stick to your resolution.
- Focus on Your Mental Health: Whatever your resolution is, make mental health a key component. Take up a relaxation practice like yoga, meditation, or deep breathing. Make downtime a priority and do something you really like. If you struggle with negative thoughts, depression, or anxiety, consider talking with a mental health provider. Starting therapy could be a big driver in your resolution success.
A study on New Year’s resolutions found that one in four people don’t stick to their goal for more than a week. There’s a good chance your resolution will be challenged. This could be by external forces or the voices in your head. Remember, don’t give up. If you miss a beat, get back in rhythm. Change takes courage. Change takes time. You can always reevaluate your resolution and find ways to make it more achievable.
