How Can I Make New Year’s Resolutions That Stick?

Make it SMART

• Specific. Don’t be vague about how you want to improve. Resolutions like “Get myself into shape,” or “Try to be a kinder person,” don’t translate into tangible steps. Instead, make goals like “Start working out twice a week,” or “Do one random act of kindness each day.” This way, your resolutions are clear and easy to put into action.
• Measureable. Make sure your goals have clear markers to help you track progress. Some resolutions, like losing weight, naturally lend themselves to tracking, but others, like self-improvement goals, are more challenging to measure. Take the time now to create markers for your progress to make it easier for you to stay the course.
• Achievable. Be realistic about what you intend to accomplish. If you haven’t worked out in years, don’t resolve to run a 10K this year. Instead, start small, like committing to a 10-minute daily workout. When you set goals that are within your reach, you’re less likely to abandon them when the going gets tough.
• Relevant. It’s best to concentrate on the areas where you most need to improve. While other goals may sound nobler, work first on the areas where you know you are lacking.
• Time-based. Set a specific date for achieving each goal. A self-imposed deadline will push you to work on your resolution today.

Write it down

Chart your progress

Don’t keep your resolutions to yourself

• Enlist the help of a friend. It’s easy to fool yourself into thinking you’ve changed; it’s a lot harder to fool a friend. Pair up with a pal this year and commit to keeping each other in check. Share your resolutions and designate one day a week, or twice a month, as a check-in day, in which you note each other’s progress and give honest feedback on how you can each improve further.
• Post your progress on social media. This will make you accountable to an entire audience and just might give you the motivation you need to keep going.
• Join a support group. The American Psychological Association recommends joining a support group dedicated to your goal, such as a workout class at the gym or a group of coworkers determined to quit smoking.

Celebrate each win

Embrace imperfection