The new year always seems to invite Big Main Character Energy. You know the drill: This is it. I’m finally going to drink more water, save more money, sleep like a well-adjusted adult and maybe, just maybe, even learn a new language (here’s looking at you, Duolingo!).
But if you’re not careful, “New Year, New Me” energy can backfire if it pushes you into perfectionism or all-or-nothing thinking. Setting goals can absolutely be grounding and motivating (especially during these rather unsettling/uncertain times), but for many people, resolutions can quickly turn into a source of pressure rather than joy.
The good news? Switching up your habits isn’t about suddenly becoming a brand-new version of yourself on January 1. It’s about setting goals that actually match your lifestyle, not some Instaworthy version of it.
Often, what we don’t realize is that the problem isn’t that we aren’t capable of sticking to our resolutions. The problem is that we need to do a better job making new year goals that are actionable and achievable. Otherwise, it’s almost like setting yourself up to fall short.
“Change is hard. We are creatures of habit,” June Kloubec, PhD, an associate professor of kinesiology at Seattle University, tells SELF. “Unless you are very motivated, have good social support, and have the right environment, it is difficult to make lasting behavior changes.”
Experts agree: Successful resolutions aren’t solely about willpower—they’re about strategy, self-compassion and realistic planning. Below, find evidence-based, expert-backed tips to help you create goals you can actually sustain in the year ahead.
How to set achievable new year goals
You’ve likely heard of SMART goals (specific, measurable, attainable, relevant, and timely). It’s a framework that’s commonly used in workplaces and by fitness and mental health pros alike to help clients set doable goals. SMART goals work because they’re concrete, not vague.
For example: “I’ll move my body for 30 minutes twice a week” vs. “I’ll start working out more.”
The first one lays out a goal that’s specific, measurable, attainable, relevant, and timely. The second one is vague and provides no clear direction for how you’re going to do it. Of course, you’ll also want to think about details, like when this workout will fit best into your schedule, what activity you will actually look forward to doing, and more. But thinking within the SMART framework first is a great way to get started formulating your goals. Start with that structure and then build upon it with the following tips.
13 additional tips for making New Year’s resolutions stick
If you want to set yourself up for the best chance of success, start with these helpful tips for making better resolutions you can actually stick to. They all keep the tenets of SMART goal-setting in mind but take them one step further to give you even more detailed and specific advice.
1. Start small. No, even smaller.
Oversized goals such as “save money,” “get fit,” “read 50 books,” all feel inspiring in the moment…and quickly become overwhelming a week later.The first key to success is zeroing in on one goal, not three. Then do a quick reality check.