5 Tips for Making New Year's Resolutions Stick

For many, the start of a new year marks the beginning of a new chapter. While changes can happen at any time, this is a particularly reflective period, as we think back on what has worked for us over the past year and what we’d like to change moving forward.

Making New Year’s resolutions sounds good in theory, but many people never fulfill the lofty, often nebulous, goals they set for themselves each December. Resolutions are typically about self-improvement, either by starting new habits or stopping old habits that no longer serve us. A resolution should not be something to dread, but rather, a way to focus on the positives that change can make in our lives.

It’s hard to commit to and reach a goal that you never defined. By clearly setting goals, we have a roadmap of where we are heading and a plan that holds our interest. Begin with the end in mind. Setting goals is linked to higher motivation, self-esteem, self-confidence and autonomy, and research has established a strong connection between goal-setting and success.

As a licensed marriage and family therapist and EAP specialist with Tallahassee Memorial HealthCare’s (TMH) Employee Assistance Program, I regularly help individuals set and work toward both personal and professional goals. Here are five key steps for effective goal setting.

STEP 1: Identify Your Goals

Take some time to think about the things that you would like to change or what you would like to accomplish. Consider your:

• Short-term goals (things you would like to work on in the next few weeks)
• Medium-term goals (things you would like to do 6-12 months from now)
• Long-term goals (things you would like to accomplish in your lifetime)

Make sure your goals are realistic and attainable. For example, if you have never worked out and expect to go to the gym four times a week for an hour, you may not attain your goal. Instead, set smaller goals as you ramp up to larger ones. You may consider getting up and moving during each commercial break while watching TV or going on a walk during your lunch break a couple times a week as a start.

Make sure your goals are concrete and specific. If your goal is too vague, it may be difficult to figure out what steps you need to take to achieve it.

Poor Examples of Goals:

• Eat better, eat less
• Save money
• Be less anxious
• Go back to school

Good Examples of Goals:

• Eat at least one piece of fruit per day
• Put $50 in my savings account each month
• Practice a relaxation exercise once a day
• Take a class at a community college in the spring

Make sure to write your goals down, as you are more likely to stay on top of them if you write a list. Check each goal off as you accomplish it.

STEP 2: Break Goals into Smaller Steps

Most goals can be broken down into smaller steps. For example, if your goal is to make more friends, you may consider asking two people from work what their plans are for the weekend and ask them to lunch or a movie. With time, your small steps will pay off in a big way.

STEP 3: Identify Obstacles

Once you set a realistic and concrete goal, identify obstacles that may stand in the way of your success and make a game plan to get ahead of them. For example, if your goal is related to eating healthy, you may consider coming up with a meal plan and a grocery list for the week. This enables you not to be caught off guard when it comes to deciding what’s for dinner each night. Without a plan, you may be tempted to eat out instead.

STEP 4: Schedule Your Goals

You are more likely to complete your goals if you are clear about when you plan to do them. For example, if your goal is related to reducing your anxiety, consider practicing a relaxation exercise at 9 am on Saturday mornings. You can even set up reminders on your phone or download a relaxation app.

Even with a schedule, it’s always important to remain flexible. If you have a last-minute invitation to an event Saturday morning, don’t let it derail your entire plan. Come up with a plan B for accomplishing your relaxation goal another time that weekend.

STEP 5: Carry Out Your Goals

In addition to writing out your goals, consider writing out each step it will take to carry out each goal. For example, if your goal is to walk at lunch each day, try writing down a checklist to set yourself up for success, such as:

• Put tennis shoes in my car on Sunday night
• Tell coworkers I will be walking at my break
• Set a reminder to walk at my break

BONUS TIP: Once you complete your goal, consider rewarding yourself to maintain motivation. Watching your favorite TV show, taking a bath, renting a movie or reading a book are low-budget ways to reward yourself. Other ideas may be getting a spa treatment, going to the movie theater, buying yourself a new clothing item or going out with friends.

As we move into 2023, we can make a fresh start and take control over the things we can, while giving ourselves grace and time. Remember to start small, be patient and don’t think in “all or nothing” terms. You’ve got this!

To learn more about the Employee Assistance Program and mental health services available at Tallahassee Memorial, visit TMH.ORG/MentalHealth.

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