We make New Year's resolutions every year, but how many times do we actually succeed in our list of goals? Chances are that just one or two weeks into January, your goals will slowly start to fall apart one by one. If you’re more resilient, then perhaps this starts happening as we move into February.
The New Year feels like the perfect time to turn over a new page. It gives us a clean, blank slate—an opportunity to start over from scratch, to change bad habits and establish new routines to help you grow mentally, emotionally, socially, physically and intellectually.
While this sounds nice and novel, very few people actually achieve their New Year's goals. According to some estimates, out of all the people who set New Year's resolutions, only 8% manage to actually stick to them. Of course, resolutions are much easier to make and imagine yourself a better person than to actually keep them going.
Every year, by the end of March, most people will have abandoned their resolutions and settled back into their old patterns. Part of the problem may be that, despite our best intentions and willingness, we simply don't know how to truly stick to a New Year's resolution for the long haul. We fix that problem today.
In this blog, you will find tips to jump-start your resolutions and maintain the momentum needed to make lasting positive changes in your life.
Table Of Contents
- How To Actually Achieve Your New Year Fitness Resolution? 14 Tips To Accomplish Your Goals
- Expert’s Advice
- The Final Say
- FAQs
- References
How To Actually Achieve Your New Year Fitness Resolution? 14 Tips To Accomplish Your Goals
So, you really want to achieve your New Year resolution goals this year, huh? Well, here are our top tips to actually help you do just that:
1. Be Realistic — you’re not Oprah, and that’s okay
The surest way to not reach your goal is to set unattainable goals. For example, deciding to “Never eat your favourite fast food” is just you setting yourself up for failure. Instead, aim for an achievable goal, such as reducing it from once a week to once a month.
2. Plan Ahead — even great writers need outlines
Don't make resolutions on New Year's Eve! If you wait until the last minute, your goals will be ill-thought and based on your mindset that particular day. Instead, take a few days to understand and plan your resolutions before 31st December arrives.
Also Read: Adopt These 10 Healthy Habits For Good Health And Unlock 10 Lifestyle Benefits!
3. Be Specific — you know?
Vague and unspecified goals like ‘exercise more’, ‘drink less’ and ‘cut back on sugar’ can't be quantified and are easy to botch. Instead, it's important to set small, well-defined goals, like:
- Go to the gym for 45 minutes, 4 times a week.
- Only drink on weekends and limit it to 2 drinks.
- Only one sweet treat per day.
- Eat healthy foods for weight loss 6 days a week.
4. Learn To Overcome Temptation — a small NO can take you on a long go!
Not to rain on your parade, but you will fall trap to the temptation of forfeiting your goals. It’s a simple fact. So, be prepared in advance and decide how you’ll deal with the temptation to skip that exercise class or eat that piece of cake. This can include calling a friend for support, practising positive thinking, self-talk, or reminding yourself how your "bad behaviour" will affect your goal.
5. Make A Pros & Cons List — even Tony Stark runs the numbers
It can help to see a list of pros and cons regarding your resolutions written down in front of you to keep you motivated. Build this list over time, and you can ask others to contribute to it. Keep your list with you and use it when you need help sticking to your resolution or need a reminder of why you’re doing what you’re doing.
6. Talk About It — even Superman turns to Lois Lane!
There’s no need to keep your resolution a secret. Tell your friends and family who will be there to support your decision to change yourself for the better or improve your health. You may even find a friend who shares your New Year's resolution, and you can motivate each other. You may also find some great advice about doing something on your list from your family.
Also Read: 8 Steps to Help You Develop Consistency in Workouts: Learn the Benefits and Navigate the Challenges!
7. Reward Yourself — A treat once in a while is lovely!
Yes, but this does not mean you can eat an entire box of chocolates if you've managed to eat healthy for a month! Instead, celebrate your success by indulging in something that you enjoy, something that doesn't conflict with your resolution if you've kept your promise to eat better, reward yourself with, for example, new fitness clothes or go to the movies with a friend. But if you really want that chocolate, then have a little piece after achieving something.
8. Track Your Progress — like an explorer marking milestones on a map!
Track your every little success. Short-term goals are easier to maintain, and every small achievement helps you stay motivated. So, instead of focusing on losing 15 kgs, break it down to 5-5-5 kgs. Keep a diary to help you stay on track and reward yourself for every small achievement.
Also Read: New Year, New Vibes: Mindfulness Exercises to Crush Anxiety in 2025
9. Don't Beat Yourself Up — your favourite heroes make mistakes, too
Obsessing over the occasional slip-up won't help you reach your goal. We’re all humans, and it is human to make mistakes. Instead of falling down a rabbit hole and eating the entire cake because you accidentally ate one slice, take a step back and tell yourself it’s okay to have eaten that slice, and continue normally.
10. Stick To It — like a stubborn sticky note!
According to experts, it takes about 21 days for something to become a habit and 6 months for it to become a part of your personality. You won't achieve your goals overnight, so be persistent and patient!
11. Keep Trying — respawn after each defeat!
If you've completely lost your mind trying to stick to your resolutions by mid-February, don't lose hope. Start again! Even the best fall down sometimes—what matters is getting back up and pushing forward with even more determination. Keep going; you're only one step away from turning things around!
12. Stay Flexible — like Mr Fantastic!
Setting concrete goals can have a downside: when you don't hit the target, there's nowhere to hide and no way for you to still make some progress. You may end up feeling discouraged or disappointed in yourself. But have you ever heard the phrase “Progress over perfection”? You don't have to get it 100% right every time, every day. So, give yourself some wiggle room, and be willing to adjust your goals as needed.
13. Remind Yourself — like a GPS rerouting you back on track
It's easy to get distracted by life and forget about your resolutions after a couple of months. To avoid that and keep your resolution fresh on your mind, use a few little tricks:
- Post reminders on your desk or mirror.
- Set your phone or calendar to send push notifications reminding you of your goal.
- Add your goal(s) to your regular to-do lists, along with your chores and errands.
14. Start With Small Steps — build a puzzle, one piece at a time, for the complete picture!
Taking on too much too soon is another perfect setup for failure. To realistically follow through with your resolutions, you need to begin with small steps. Embarking on an unsustainably restrictive diet, overdoing it at the gym, or radically changing your routine are guaranteed ways to derail your plans. Instead, focus on slowly incorporating these changes into your routine until you can dive deeper and reach the bigger goal.
Expert’s Advice
This year, avoid choosing a goal that you have tried and failed in the past. You may set yourself up to fall into the same pitfalls as before. Instead, choose something else where you can set yourself a better path to success. Or, if you really want to try an older goal, you can modify it and have a different approach toward it using the tips shared above.
Health Expert
Lavina Chauhan
The Final Say
The annual ritual of setting resolutions doesn't have to always be an annual disappointment. Sometimes, the difference between success and failure is just choosing the right goal and the steps you use to achieve it.
Most importantly, remember to be kind and flexible with yourself and celebrate any progress along the way. It's not just the final destination that's important - it's also the journey along the way.
FAQs
1. How do you achieve your New Year's resolution?
Here’s how to achieve your New Year’s Resolution:
- Focus on your resolution.
- Be realistic.
- Write it down.
- Make a plan.
- Be flexible.
- Use reminders.
- Track progress.
- Reward yourself.
2. Why do New Year's resolutions fail?
New Year's resolutions often fail because they encourage a goal-oriented rather than a process-oriented approach.
References
- https://health.ucdavis.edu/blog/cultivating-health/7-tips-to-keep-your-new-years-resolution/2022/12
- https://www.verywellmind.com/how-to-keep-your-new-years-resolutions-2795719
- https://www.thehappinessdoctor.com/blog/new-years-resolutions
- https://www.gaiam.com/blogs/discover/10-tips-to-help-you-keep-your-new-year-s-resolution
About ToneOp Fit
ToneOp Fit is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.
