Sticking to Your Goals: Tips for Success Beyond New Year's Resolutions

We’ve all been there: the excitement of setting New Year’s resolutions, determined to make this year the one we finally stick to our goals. Whether it’s exercising more, eating healthier, or finally learning that new skill, the start of a new year offers a clean slate. However, as January rolls on, many of those goals seem to slip away. In fact, research shows that only about 8% of people successfully achieve their New Year’s resolutions. So, what can you do to stay on track and make lasting changes in your life?

The Reality of New Year’s Resolutions

The statistics are a sobering reminder that sticking to goals can be more difficult than we initially anticipate. A study by the University of Scranton found that 45% of people make New Year’s resolutions, but by the end of the first month, 25% have already given up. By the six-month mark, only 46% are still committed to their goals. Despite the good intentions, most resolutions tend to fade away, and by December, less than 10% of people report having successfully achieved them.

Why does this happen? There are several common reasons:

Unrealistic Expectations: Often, resolutions are set with high hopes, but without a clear, achievable plan.
Lack of Accountability: Without someone to help track progress or offer support, it’s easy to lose motivation.
Failure to Create Sustainable Habits: The key to long-term success lies in forming habits that become part of your routine, rather than simply aiming for short-term goals.
Forgetting the "Why": People sometimes set resolutions without understanding the deeper reasons behind them. Once the novelty fades, they forget why they started in the first place.

So, How Can You Stick to Your Goals?

Sticking to your goals requires more than just setting them—it’s about creating a plan, building habits, and maintaining motivation over time. Here are some tips to help you stay on track:

1. Set SMART Goals

Instead of vague goals like “get fit” or “eat healthier,” try to make your resolutions SMART—Specific, Measurable, Achievable, Relevant, and Time-bound. For example, instead of saying, “I want to be more active” aim for “I will increase my activity by swimming twice a week.” This makes your goal clearer, actionable, and measurable.

2. Break Down Big Goals into Smaller Steps

Big goals can feel overwhelming, which often leads to procrastination. Instead, break your goal down into smaller, manageable tasks. If your resolution is to run a 5k, start by walking 10 minutes a day, then gradually increase your time and distance. Small wins build momentum and keep you motivated.

3. Create a Routine

Habits are key to maintaining progress. Whether it’s setting a specific time each day to work toward your goal or planning ahead for challenges, routines help make the process easier. The more automatic your new behavior becomes, the less effort it requires to stick with it.

4. Track Your Progress

Monitoring your progress is a great way to stay accountable. Use a journal, an app, or a spreadsheet to track your daily or weekly achievements. It helps you reflect on your successes, adjust your plan if needed, and stay motivated as you see how far you've come.

This particular tip comes with caution - many people who have a history of eating disorders or disordered eating may find it difficult to add in something like this without it triggering unhelpful behaviours. Be sure to reflect on what type of measures you can track and find a way to track your progress that is suitable for you. For example, if you have a goal of eating more fruits and vegetables, instead of tracking on a fitness app, you could give yourself a checkmark on your calendar each day you consume 3 or more servings.

5. Get Support

Accountability is a game-changer when it comes to reaching goals. Share your resolutions with a friend, family member, or even a coach who can check in with you regularly. Better yet, find someone with similar goals so you can encourage each other along the way. Having support can make a big difference in staying committed, especially when your motivation dips.

6. Be Flexible and Patient

Understand that setbacks happen. Life gets busy, and progress isn’t always linear. Don’t beat yourself up if you miss a workout or slip up on your nutrition goals, get back on track as quickly as possible. I recently listened to a podcast with the creator of the Activations App. She came up with omething called the" bounce-back rate". None of us are perfect. There is no sense expecting yourself to stick to your changes 100% of the time, It is more important to consider how quickly you can hop back on your goal behaviours. For example, if you take a week off of your activity goals because of holidays, illness,etc., how long does it take you to get back to your goal of 3 days per week? The key is consistency over time, not perfection.

The Power of Persistence

It’s important to remember that the journey toward achieving your goals is just as valuable as the end result. Focus on the process, rather than just the outcome, and be patient with yourself. The more you commit to small, positive changes each day, the more likely you’ll be to reach your goals—and maintain them.

As the year progresses, take the time to reassess your resolutions and adjust your strategies if necessary. With the right mindset and support system in place, you can beat the statistics and make 2025 the year you finally stick to your goals.

If you'd like to work with me on setting and achieving your 2025 health and nutrition goals, send me a note or book an appointment. I'd love to work with you.

Talk soon,