6 Tips to Make Your New Year’s Resolutions Stick

6 Tips to Make Your New Year’s Resolutions Stick

Making New Year’s resolutions is easy. What is hard is keeping them. Here are 6 tips to help you meet your goals this 2023.
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This new year, you’re probably thinking of making resolutions. Have you committed to exercising more and eating healthier this year? Do you intend to shed the extra weight you gained during the holiday season? Whatever your goals may be for 2023, the start of the year is an excellent time to begin working toward them. 

Resolutions are easy to make but hard to keep. It has been said that about 80% of New Year’s resolutions fail, with people’s resolve consistently showing signs of waning by February.  

There are, however, ways to stay motivated. Here are 6 practical tips to help you stick to your resolutions no matter how challenging they may be.  

Why New Year’s Resolutions Are Hard to Keep

Before we dive into these 6 tips, let’s take a look at why resolutions often don’t work and why your interest fizzles out like clockwork year after year. 


Caught up with the excitement to make a change, it’s easy to commit to too many resolutions. Overcommitting may leave you feeling overwhelmed to the point of you quitting on your resolutions altogether. 

This could be further worsened by impractical and unrealistic goals. For example, Life Coach Sophia Fromell says that it may be unrealistic for you to make a resolution to go to the gym everyday given your other commitments in life. 

So instead of every single day, Fromell suggests visiting the gym twice a week. This way, you're making this resolution easier to fulfill.  

Too Broad or Lack of Meaning

Another pitfall is that the resolutions are not only not specific but not anchored on purpose as well. For goals to work, they must be both doable and meaningful. 

If, for instance, you resolve to lose weight because you want to increase your energy and improve your overall health instead of just simply looking good, you’re likely to be more inspired to follow through.

A New York Times article pointed out that resolutions may sometimes fail because they are based on meeting societal norms or standards instead of your values or what you consider important and meaningful.  

Lack of Social Support

Several studies have established the positive effects of social support on hitting one’s personal goals. Given this, it pays to share your goals with those closest to you who can encourage you along the way. You may also find yourself motivated to stay on track when they remind you of your successes.

Sticking to Your Resolutions

Tip #1: Aim for Realistic Goals  

Realistic goals are achievable because they consider factors such as personal skills, timeframe, and disposition, says the Wealthful Mind. Understanding why you’re making your specific set of goals this year and how you intend to realize them at the onset will help keep the momentum going.  

Tip #2: Ask Better Questions 

To be able to come up with purpose-filled resolutions, you have to ask yourself better questions. Questions such as the following will help put things in perspective: 

     • Why am I making these goals this year?

     • Who do I want to become this year?

     • What am I willing to sacrifice or let go of for my goals?

     • Why do I need to do this?

This practice gives you time to self-reflect, thus enabling you to decide what to prioritize or let go. It lets you pinpoint which goals will transform you based on who you envision yourself to be. 


Tip #3: Be Gentle with Yourself  

Change doesn’t happen overnight. As old habits die hard, it’s normal to miss your targets. The aim is not perfection but persistence. Be gentle with yourself during setbacks, and remember that it’s fine to restart. 

Tip #4: Get an Accountability Partner

According to Board-Certified Clinical Psychologist Dr. John Norcross, Chair of Psychology at the University of Scranton, having an accountability partner makes it “harder to back out” from your goals. Share your resolutions with your accountability partners as well as any support you may require from them. Discuss what help they can provide you with. You can return the favor if they, too, are aiming to turn their resolutions into reality.   

Tip #5: Don’t Forget to Reward Yourself

Rewarding yourself is one of the best ways to keep you motivated. It reminds you that you're willing to put forth the effort needed to achieve your goals. 

Patting yourself on the back after reaching a milestone can help you feel good about what you’re doing and further push you to keep going. MindTools suggests making the rewards special and memorable to further drive and inspire you.    

Tip #6 Track your progress

Journaling is a good way to track your progress and identify your behavioral patterns. The American Psychological Association notes that you’re likely to hit your goals if you often monitor your progress. Additionally, for Boston-based Psychologist Dr. Elizabeth Ward, jotting your goals down makes you more accountable and determined to accomplish your intentions for the year. 

Final Thoughts 

Remember to not aim for perfection. To remain consistent, it helps to create a plan and adopt an approach that will bring you closer to your goals. With the right mindset and commitment, you’re on your way to a new and better version of you.