New Year, New Me? How to Actually Stick to Your Resolutions This Year

It’s that time again. The ball drops, champagne in hand, and you’re promising yourself that this is the year you’ll finally get it together. Maybe you’ll start going to the gym, learn French, or give up doomscrolling before bed. Let’s be real though, by February most of us are already waving goodbye to those goals. So how do you keep your resolutions when it’s cold, dark, and Netflix sounds so damn good? Here's a guide to sticking to and crushing those resolutions, one at a time.

1. Forget Vague Resolutions. Get S.M.A.R.T.

Saying, “I want to be healthier” is as helpful as saying, “I want to win the lottery.” Get specific! S.M.A.R.T. goals—Specific, Measurable, Achievable, Relevant, and Time-bound—give you actual targets to hit. So instead of “get healthy,” try something like, “I’ll go to the gym three times a week for 30 minutes.” Now you have a plan and a reason to avoid ghosting your gym membership by January 15th.

2. Find Your “Why”—And Make It Juicy

If you’re going to get up early and drag yourself to spin class, there better be a damn good reason. Goals are easier to stick to when you know why you’re setting them (and “just because” doesn’t cut it). Maybe you’re working out so you can actually keep up with your kids, or you’re learning French to order croissants like a boss in Paris. Whatever it is, connect with that why. Make it juicy enough that it keeps you going when the couch is calling.

3. Start Small. Like, REALLY Small

You’re not going to change your entire life overnight and that’s okay. Tiny changes build better habits than big grand gestures. Instead of “I’ll meditate for 30 minutes every morning,” try “I’ll sit quietly for 3 minutes.” Want to read more? Start with just one page a day. Build from there but, keep it manageable so you’re not burning out by Week 2.

4. Track the Hell Out of It

Ever noticed how satisfying it is to cross something off your to-do list? That’s the dopamine talking and you can use it to your advantage. Track your goals with an app, a notebook, or even a sticky note. By seeing your progress, it will keep you motivated. It's like getting a mini high-five each week for sticking with it; no matter how small the win.

5. Self-Compassion Is Key (AKA Don’t Be an Ahole to Yourself)

Perfection is a myth and unattainable. Accept that you might mess up, skip a day, or dive into a pint of ice cream after a stressful day. That doesn’t mean you’ve failed, it just means you’re human. People who practice self-compassion are more likely to bounce back after setbacks, so cut yourself some slack (Neff, 2003). If you missed a day, pick it back up tomorrow. Don’t let one off-day turn into an excuse to quit.

6. Get a Hype Squad (Or a Therapist)

There’s a reason people who go to the gym with friends are more likely to stick with it—having a support system is clutch. Tell a friend, your partner, or even your dog about your goals to keep yourself accountable. If you’re working on deeper stuff, like improving mental health or tackling big life changes, a therapist can be a great support to keep you grounded and moving forward.

Resources for Crushing Your Resolutions

If you’re ready to crush those goals, here are some solid tools to help out:

• MindTools: Exercises and tips on setting meaningful, achievable goals.

• James Clear’s Blog on Habits: Author of Atomic Habits, James Clear offers practical, no-nonsense advice.

• Insight Timer: A great app for tracking mindfulness and meditation practices.

  
  

Resolutions don’t have to suck when you set goals that feel like they’re working with you instead of against you. Remember, progress over perfection. Let’s make 2025 the year you actually stick to those damn resolutions, one step at a time. And if you need a little help or a pep talk along the way, you know where to find me.