New Years, New Me?

How to Set and Stick to Your New Year’s Resolutions

The beginning of a new year often inspires us to set resolutions aimed at personal growth, improved health, or progressing in our jobs. While starting strong feels motivating, maintaining that momentum can be challenging. In this blog, we will explore evidence-based strategies to help you set meaningful goals, stay committed, and adopt a healthy mindset throughout your journey. Some of us may have already started giving up on our goals due to some missed goals over January. We need to remember that self-improvement is the goal- there is no point criticising yourself about temporary failures to these goals.

Start with SMART Goals: The Foundation for Success

The SMART framework is a proven approach to goal-setting:

• Specific: Clearly define your goal. Instead of “get fit,” try “exercise for 30 minutes, three times a week.”

• Measurable: Track your progress to stay motivated. Ensure you can measure the goal. For example, instead of saying “I will eat healthier” you could rather set a number for daily fruit, vegetable and water intake.

• Achievable: Set realistic goals that fit your current circumstances. This is important- do not set goals that are going to be hard to maintain in a month’s time. Rather start more small and achievable and then expand the goal list as you go along.

• Relevant: Align your goals with your values, principles, beliefs and priorities.

• Time-bound: Set a timeframe to maintain focus. Try even setting sub goals from your big goals. For example: “At the end of week 2, I will be running 1km so that by the end of the month I can run 2km.”

When goals are structured this way, they’re more likely to succeed, giving you a healthy and motivating roadmap to follow.

Try Maintain a Positive Mindset

As we said, self-improvement is the goal and not self-criticism. Positive self-talk is key to staying motivated. Instead of focusing on what you have not done, celebrate small wins. For example:

• Replace: “I only worked out once this week.”

• With: “I’m proud I made time to work out despite my busy schedule.”

Positive reinforcement not only boosts your mood but also helps you stay committed to your goals. Goals are often a great time to strengthen our self-esteem if we can keep the context of these goals in mind. As Cognitive Behavioural Therapy (CBT) shows us, we need to change our thoughts if we wish to change our behaviours.

Embrace Setbacks as Learning Opportunities

Failure is not the end of your journey; it’s a part of growth. Research shows that people who view setbacks as opportunities to learn are more likely to achieve long-term success. If you skip a gym session or indulge in unhealthy food, avoid harsh self-criticism. Reflect on what happened, adjust your plan, and keep moving forward. Every stumbling step is still a step if you can learn the lessons it has to teach you. That lesson is never : “criticize yourself more.” This is more likely to undo any future self-development.

Break Big Goals into Smaller Steps

Large resolutions can feel overwhelming. Break them into smaller, manageable steps to create a sense of achievement along the way. For instance, if your resolution is to save money, start by setting a weekly savings target. If you wish to eat healthier, break each daily goal into its 3-5 separate meals and achieve those smaller goals each day. This has helped many of my clients who complain of feeling overwhelmed by their goal on days when they have no motivation.

Maintain a Healthy Perspective on Resolutions

Resolutions are tools for growth, not measures of your worth. Avoid perfectionism and remind yourself that progress, not perfection, is the goal. Each step (even a missed goal) is still a step forward. A gentle and motivating approach reduces stress and makes the process enjoyable. It is also more likely to improve your self-improvement endeavors in the future.

Build Accountability and Support

Share your resolutions with a trusted friend or join a group with similar goals. Studies show that social accountability increases the likelihood of achieving resolutions. Check-ins and encouragement from others can provide motivation and insight.

Practice Mindfulness and Self-Compassion

Mindfulness helps you stay present and connected to your goals. Use mindfulness techniques like journaling, meditation, or deep breathing to reduce stress and refocus. Self-compassion, meanwhile, allows you to treat yourself kindly when things don’t go as planned- helping to maintain a positive perspective as discussed.

Celebrate Progress—No Matter How Small

Acknowledging your efforts, even if the end goal isn’t reached, builds confidence and resilience. Reward yourself in healthy ways, such as taking a relaxing day off or treating yourself to a favorite activity. You can set these small celebrations when you set your resolutions. For example “for one week of exercise goals achieved, I will treat myself to my favourite meal.”

Final Thoughts: Your Journey Matters

New Year’s resolutions are about personal growth, not perfection and definitely not self-criticism. By adopting a flexible, compassionate, and evidence-based systematic approach, you’ll set yourself up for sustainable success. Remember, psychologists such as Brandon Kayat are here to support you in achieving your goals and enhancing your mental well-being.

Here’s to a fulfilling and mindful year ahead- starting with a positive attitude and self-love.