Top 10 proven tips to stick to your New Year's resolution

Studies show 80 per cent of people forget their resolutions as some tips are helpful to fulfill your goals

As the new year begins, millions of people around the world make New Year’s resolutions, seeing it as a fresh opportunity to improve their lives. Whether it’s shedding those extra pounds, exercising more, or quitting bad habits, the start of the year provides the perfect moment to create change. But despite the good intentions, many resolutions fall by the wayside as the months progress.

Studies show that while the majority of people set resolutions, only a small percentage successfully achieve them. In one study, just 12% of people reported success in keeping their resolutions. Despite this, resolutions remain a popular ritual, with research suggesting that people who set goals tend to feel more optimistic about the year ahead.

While not all resolutions last, there are key strategies that can increase the chances of success.

1. Set specific, achievable Goals

Vague resolutions like "lose weight" or "be more productive" are often destined to fail. To increase your chances of success, set a clear, achievable goal. For example, aim to lose a specific amount of weight, run a certain distance, or improve your daily productivity with measurable goals. A concrete target allows you to create a roadmap and better track progress throughout the year.

2. Invest time in planning

Before diving into your goal, take time to think through how you’ll achieve it. Don’t leave things to chance. Experts advise brainstorming the steps required, identifying potential obstacles, and reflecting on why the goal matters. A well-thought-out plan is vital to staying on track.

3. Create a detailed plan

A written plan can serve as a guiding light. When facing challenges, a solid strategy for overcoming obstacles can help you stay focused. For instance, if your goal is to run three times a week, prepare for potential setbacks like illness or busy periods. Knowing how to navigate these hurdles can prevent you from losing momentum.

4. Start small to build momentum

Attempting drastic changes too quickly is a surefire way to burn out. Instead, break down your goal into small, manageable steps. Begin by incorporating lighter, more sustainable changes that gradually lead to bigger results. For example, if you’re training for a marathon, start by jogging twice a week before increasing the frequency and intensity.

5. Avoid repeating past mistakes

If you've tried the same resolution multiple times without success, it’s time to reflect. Analyze what worked and what didn’t in the past. Perhaps adjusting your strategy or tweaking your goal slightly could yield better results this time. Don’t be discouraged by previous failures—tweak your approach and keep moving forward.

6. Understand that change takes time

Changing ingrained habits takes years, so expecting results overnight is unrealistic. Understand that change is a process, and setbacks are part of the journey. Be patient with yourself, and don’t let small missteps derail your long-term efforts. Progress may take time, but persistence will eventually pay off.

7. Seek support

Having a support system can significantly increase your chances of sticking to your resolution. Share your goals with friends or family, and ask for their help in holding you accountable. Alternatively, join a group of like-minded individuals who are working toward similar objectives. Having a partner or community can keep you motivated and make the journey more enjoyable.

8. Keep your motivation alive

In the early stages, your resolution might feel easy and exciting. However, as you face challenges, your motivation may wane. When this happens, remind yourself of the reasons behind your goal. Create a list of the benefits you stand to gain, and keep it handy for moments when motivation drops.

9. Keep working on your goals, even after setbacks

It’s common for initial enthusiasm to fade by March, but don’t let that stop you. Keep working toward your goals, even after setbacks. If your original approach isn’t working, don’t be afraid to reassess and try a new strategy. Flexibility is key to ensuring long-term success.

10. Track your progress with a resolution journal

A resolution journal can be a valuable tool to help you stay on track. Write down your progress, challenges, and reasons for pursuing your goals. Revisiting your journal during tough moments can reignite your determination and help you maintain focus. Documenting your efforts also provides a sense of accomplishment, especially when you experience setbacks.

Making lasting changes

The path to achieving a New Year’s resolution is rarely linear, and setbacks are part of the process. Instead of viewing lapses as failures, see them as learning opportunities. By reflecting on when and why you slip, and adjusting your approach, you’ll be better equipped to handle future obstacles.

Remember, the journey is as important as the destination. Stay kind and flexible with yourself, and celebrate each step forward, no matter how small. With the right mindset, your New Year’s resolution can become a lasting life change.