New Year, New You: How to Make New Year’s Resolutions That Stick

We’ve all been there, literally every single one of us. We get energized by the feeling of new beginnings that a new year brings us. During this time motivation is coursing through our veins and we are determined and excited for a fresh start. We throw out the junk food and replace it with whole foods, sign up for the gym membership, and make a commitment to walk the dog more.

Then, February comes, the motivation is gone, and it’s back to the old routine. What if all this time, we have simply been doing resolutions wrong? This article will guide you in creating New Year’s resolutions that stick, helping you achieve a new and improved version of yourself this year.

Discipline Over Motivation – The Most Important Tip!

Motivation, contrary to popular belief, can and almost always will undermine your success. It’s commonly thought that motivation drives achievement. However, the truth is, that all motivation does is enable you to start a new goal. Unfortunately, motivation alone does little to help you follow through and complete your plans. True success demands more than a single moment of fleeting motivation.

When you begin dreaming of new goals and challenges, excitement naturally takes over. You envision the life you’ll have once you achieve these goals, and the motivation kicks in. You have goals and you are going to accomplish them! Unfortunately, once the initial excitement fizzles out and the hard work of achieving a goal begins, motivation packs up and leaves. You begin feeling deflated because you no longer feel the drive to accomplish what you had in mind.

This is why, the most important aspect of reaching your goals is to throw out the motivation from day one and rely on discipline. Dig deep and find the savage willpower that lies within you. Discipline is rooted in a deep, relentless determination that everyone possesses, though few tap into it. Set your sights firmly on success and refuse to accept anything less.

Don’t limit your effort to the days you feel motivated to work on your goals. True goals require consistent effort, and more often than not, you won’t feel like putting in the hard work every day. Resist the temptation to make excuses—excuses are a slippery slope that can devastate discipline and derail your progress.

Make a commitment to yourself to stick to your resolutions, no matter how you feel or what obstacles arise. Discipline is about keeping the promises you make to yourself and doing the work regardless of the circumstances. Tap into that inner resolve and honor your commitment to achieving your New Year’s goals.

Reasonable Goals

Life-changing transformations begin with small, manageable steps. While it’s natural to desire big changes and believe that dramatic actions are necessary to achieve them, this mindset often leads to failure because large-scale changes are rarely sustainable. At the peak of motivation, you might commit to going to the gym seven days a week and eating only chicken breasts and broccoli. However, motivation is inherently unpredictable and short-lived, making such drastic routines difficult, if not impossible, to maintain over time.

The most effective way to achieve your “new year, new me” goal is by making small, sustainable changes. Avoid relying on the temporary boost of motivation. Instead, focus on what is practical and maintainable both now and in the long term. For example, rather than drastically limiting your diet to only chicken and broccoli, start by gradually reducing foods that don’t align with your goals and replacing them with foods that do.

Set small, achievable goals that can be accomplished within a reasonable timeframe. Reaching these milestones will boost your confidence and create a sense of fulfillment, driving you to keep progressing. Over time, as you consistently reach these smaller milestones, you’ll find that even your biggest, most ambitious goal becomes attainable by the end of the year.

Time-Based Goals

Creating a timeline for self-improvement helps your mind stay focused on achieving goals. Humans are naturally goal-oriented—we thrive on setting and meeting objectives. Design your New Year’s resolution to include new, achievable goals every month. Reaching these milestones is not only satisfying but also activates the brain’s reward system, specifically the dopaminergic system in areas like the ventral striatum – the reward and motivation center of the brain. This system drives the brain to crave the positive feelings associated with success, reinforcing your commitment to continued progress.

Organize your reasonable goals into a clear schedule. If your resolution is to become more active and build muscle, start by using the first few months of the year to ease into a more active routine. Focus on building a foundation by incorporating manageable activities into your schedule, such as walking¹ or light exercises. Gradually increase the intensity and frequency of your workouts over time to develop consistency and prepare your body for more challenging activities later in the year.

For example, in January, commit to walking 30 minutes 4 times a week. In February, increase to 40 minutes 5 times a week. Once you’ve established consistency, take the next step by signing up for a gym membership in March. Start with 2 weight-lifting sessions per week along with your routine walks. Gradually increase to 4-6 gym sessions per week accompanied by walking by the year’s end. This gradual approach ensures lasting progress and sustainability.

Change Your Connections

The people you surround yourself with have a significant impact on your success. If your goal is to adopt a healthier lifestyle, but your friend group consists of bar hoppers and fast-food enthusiasts, they’re unlikely to support or encourage your efforts. Instead, seek out individuals who share similar goals and are striving to improve their own lives. These like-minded people will not only inspire you but also hold you accountable, helping you stay committed to your path toward better health and well-being.

Remember, your virtual connections are just as influential as your real-life ones. If your social media feed is filled with people living a sedentary lifestyle or making poor/unhealthy life choices, it might be time to refresh your algorithm. Subscribe to content from creators who embody the lifestyle you aspire to achieve. Engage actively with their content—watch, read, and learn. Surrounding yourself with positive, hardworking, goal-oriented people will keep you inspired and disciplined, helping you stay committed to your own aspirations.

New Year’s Resolution Buddy

As the saying goes, misery loves company—and let’s face it, working toward a challenging New Year’s resolution will have its difficult moments. There will be times when all you want to do is relax on the couch and binge-watch your favorite shows, but your resolution demands you get up and head to the gym. In these moments, having a resolution buddy can make all the difference.

A resolution buddy can keep you accountable, reinforce discipline, and provide encouragement during tough times, just as you do for them. Together, you’ll navigate the lows, share the struggles, and celebrate the victories. By supporting each other throughout the process, you’ll both be more likely to achieve your goals and emerge stronger for having tackled them side by side.

How to Make New Years Resolutions That Stick

The goal of a New Year’s resolution should be to alter your habits in such a way as to create a culture of health in your life. Creating a culture takes time, discipline, connections with like-minded peers, and knowledge of the culture you are entering.

Remember to set small attainable scheduled goals. Achieving these small goals will keep you excited and disciplined throughout the year.

Most importantly, always remember that the things offering instant gratification are often not the things that help you achieve long-term goals2. Don’t sell yourself short by seeking instantaneous rewards that cost you your long-term goals. Consider your future self: will they thank you for binge-watching your favorite shows, or for choosing long-term success and going to the gym? A New Year’s resolution will stick when you never lose sight of what will make the future you proud. Cultivate a mindset that prioritizes delayed gratification over immediate satisfaction—because instant rewards rarely, if ever, lead to lasting success.

Supporting Research