How to Set a New Year's Resolution You'll Actually Stick To
The New Year is a time when many of us set ambitious goals to improve our lives, especially when it comes to health and fitness. But let’s be honest – how many times have you set a New Year’s resolution only to lose motivation a few weeks later? If you’re tired of making promises you can’t keep, it’s time to approach resolutions in a way that ensures success. Here’s my guide to creating resolutions that work – and sticking to them.
Why Most Resolutions Fail
The problem with most New Year’s resolutions is that they’re either too vague, too ambitious, or not genuinely connected to what we want. Goals like “get fit” or “lose weight” sound great, but they lack clarity and a tangible plan. Plus, many of us rely on motivation alone – and motivation fades when life gets busy.
Instead of setting yourself up for frustration, let’s reframe how you think about resolutions.
1. Start With Your ‘Why’
Resolutions that stick are grounded in a meaningful purpose. Ask yourself:
Why do I want this change?
What will it add to my life?
For example, instead of saying, “I want to lose weight,” dig deeper. Perhaps you want to feel more confident in your clothes, have more energy to keep up with your kids, or reduce the risk of health issues. When your goals have emotional significance, you’re far more likely to stay committed.
2. Set SMART Goals
This isn’t just a buzzword – SMART (Specific, Measurable, Achievable, Relevant, and Time-bound) goals provide structure and clarity.
Example of a SMART Goal:
Instead of: "I’ll start working out."
Try: "I’ll go to the gym twice a week for 30 minutes for the next three months."
Breaking your resolution into manageable steps ensures progress feels achievable rather than overwhelming.
3. Focus on Habits, Not Outcomes
Here’s a game-changer: stop obsessing over the end result, like losing 10kg or getting abs, and focus on building sustainable habits. Why? Because habits create long-term change.
Start Small:
Commit to a 10-minute daily walk rather than an hour-long gym session if you're just starting out.
Swap sugary drinks for water or tea.
Plan meals that include a balance of protein, carbs, and fats.
Small wins add up, and over time, they’ll lead to significant results without the pressure of achieving a single, lofty goal.
4. Break Your Resolution Into Micro-Goals
Big goals can feel intimidating, so divide them into smaller milestones. If your resolution is to get fitter, you might set these steps:
Join a gym by January 5th.
Attend your first class or workout by January 7th.
Aim to complete six workouts by the end of January.
Each step builds confidence and momentum, keeping you motivated.
5. Accountability is Key
Accountability is often the missing piece when resolutions fail. Share your goals with someone you trust or invest in professional support like a coach. When someone is checking in on you, you’re less likely to quit.
In my coaching, I provide clients with 24/7 support, so you’re never left feeling stuck or unmotivated. Whether it’s a quick message to troubleshoot challenges or celebrating wins, having that extra layer of accountability can make all the difference.
6. Plan for Obstacles
Life will throw curveballs – work gets busy, the kids get sick, or motivation takes a nosedive. Instead of letting obstacles derail you, plan for them in advance.
How to Prepare:
Have a backup workout plan (e.g., a home routine if you can’t get to the gym).
Batch cook healthy meals so you’re not tempted by takeaways.
Keep a journal to track progress and remind yourself why you started.
Remember, progress isn’t about perfection. It’s about consistency over time.
7. Track Your Progress and Celebrate Wins
Seeing progress is one of the best motivators. Keep a journal, use an app, or take regular photos to document your journey. And don’t wait until you’ve achieved your final goal to celebrate – recognise every win along the way. Hit your 10,000 steps for a week? That’s worth celebrating. Consistently meal prepped for a month? You’re smashing it.
8. Be Kind to Yourself
Change takes time. There will be setbacks, and that’s okay. What matters is how you respond. If you miss a workout or overindulge, don’t throw in the towel. Instead, refocus and keep going. Self-compassion is vital for long-term success.
Lou's Verdict
Setting a New Year’s resolution is easy; sticking to it is where the challenge lies. The key is to make your goals personal, specific, and realistic, and focus on building habits that become part of your lifestyle. By breaking your resolution into smaller steps, planning for obstacles, and staying accountable, you’ll find it easier to stay on track – even when life gets tough.
Actionable Insights
Define your ‘why’ before setting a resolution.
Use SMART goals to create a clear plan.
Focus on building sustainable habits, not quick fixes.
Break goals into smaller, manageable milestones.
Stay accountable by sharing your goals or working with a coach.
Celebrate progress and learn from setbacks.
Ready to make your resolution a reality? For personalised support to crush your fitness goals in 2024, check out my coaching plans. Let’s make this your year of transformation!
