The idea of starting January 1st on a fresh foot is pretty tempting. The person you were last year is gone and now you can be the healthy, happy, and financially savvy person you’ve always wanted to be. At least that’s the idea behind New Year’s resolutions.
But then reality hits (usually around the time your holiday decorations finally get put away) and you probably find yourself sliding back into your old habits and routines. Don’t blame yourself; blame your resolutions! Too often they’re not realistic, or achievable, or specific enough.
This year, do things a little differently. Use the following guide to craft the ideal New Year’s resolution — one you can actually stick with.
Setting SMART New Year’s goals
There’s a reason so many resolutions fail. “People initially set their goals too high or don’t take the time to plan how they will accomplish their resolutions,” says Simon A. Rego, PsyD, a cognitive behavioral therapist and professor of psychiatry and behavioral sciences at Albert Einstein College of Medicine in New York.
To make sure you don’t expect to accomplish too much in too little time (and then give up when it doesn’t happen), Rego suggests trying the SMART method when coming up with your resolution. It goes like this:
- S — Specific: Make it as clearly defined as possible, including what exactly you’re going to do and when you’re going to do it.
- M — Measurable: Set up a plan for how you’ll track your progress. What are the milestones you’ll reach along the way to show you’re moving forward?
- A — Attainable: Make it reasonable — something you can actually do with the resources you have.
- R — Relevant: Does your resolution align with your larger goals?
- T — Time-limited: Set an end date. Keeping goals open-ended can lead to kicking the can down the road. Instead, aim to accomplish your goal in a certain period of time (make sure it’s still attainable!).
Rego says focusing on what’s going well is a critical aspect of keeping your resolution. “Focus on the benefits of achieving your resolution versus the costs in working for it,” he says.
How should I pick a New Year’s resolution?
The right New Year’s resolution for you depends on your personal priorities. What could you focus on that would have a positive impact on your life? Perhaps it’s your health, your relationships, how you manage your time, or your finances.
Think about what you want to accomplish. For instance, the most common resolution is to lose weight. If that’s on your list, keep your SMART guidelines in mind and don’t just say “eat healthier” or “exercise more.” Instead, think about micro-actions you can take to stay motivated, like eating at least one fruit or vegetable with every meal or walking every day after dinner.
It could also be removing something from your life. Do any of the activities you do, people you interact with, or social media accounts you follow make you feel badly about yourself or trigger shame? If so, those are some great contenders for your things-to-adjust list.
15 great New Year’s resolution ideas
You don’t need to come up with your goals from scratch. Use the following as thought-starters to setting your own SMART resolutions.
1. Get more physically active.
Make it happen by entering it into your schedule: “I’m going to increase my exercise routine from two days a week to three by adding a 20-minute strength training session on Fridays this month.”
2. Meet new people.
The term “networking” can be daunting. Think about how you might break this down into something more bite-sized, like, “Attend my local alumni networking event once per month this year.”
3. Read more often.
Plan a time each day when you can spend 10 minutes reading for fun in January. Keep track! When the month is up, ask yourself, “How often have I missed a 10-minute block?” or, “Do I want to make more time in my schedule to read?”
4. Take time during the workday for yourself.
Try blocking out a lunch hour on your calendar every day for the next month, then use at least some of that time to do something that makes you feel good (it could be a walk, reading, or chatting with a friend).
5. Save more money.
Start with mini budgeting goals. For example, if you’d like to work up to saving $50/week, make a goal to brew your coffee at home every weekday instead of swinging by a coffee shop and putting that $5 into a separate account.
6. Donate to organizations you care about.
It doesn’t have to be money: Think of the small, actionable ways you can contribute to a worthy cause, like volunteering at an animal shelter or delivering meals to those in need once a month.
7. Stop working so late.
It’s easy to get sucked into responding to emails well past quitting time. If you want to reclaim some of your personal time, try setting your phone alarm to leave work at a specific time. If that’s not viable, can you leave 10 minutes earlier than you did last week?
8. Get back to working out regularly.
If you’re looking to resume a practice you previously loved, determine a realistic frequency and timing to take it back up. For example, commit to attending a post-work yoga class twice per week. (Registering for classes ahead of time can help motivate you to make it happen.)
9. Wake up earlier.
Start the day with less franticness by vowing to wake up 10 minutes earlier than usual. Every other month, reset your alarm for 10 minutes earlier and you’ll gain a whole 60 minutes per morning by the end of the year.
10. Eat more vegetables.
“More vegetables, more often” can be your mantra, but then make it more specific: “Experiment with one new veggie a week” or “fill half my plate with vegetables at lunch and dinner.”
11. Get outside more.
Spending time in nature is good for your well-being, so think about adding a 15-minute morning walk to your routine four days a week.
12. Spend less time on social media.
Wish you didn’t lose hours scrolling through cute puppy videos? Try setting a timer to control the amount of time you devote to memes each day or set up an app blocker so you can only access them during a specific window.
13. Pack your lunch.
Want to eat healthier and save money? Packing your lunch is a good place to start. Aim to do it twice a week, then see if you can do it three times a week (and on and on). You can ease the burden by doubling up on recipes and bringing leftovers to work.
14. Drink more water.
Staying hydrated can help your GI system, energy levels, and mood. Come up with an ounces-per-day goal and figure out how much you need to drink per hour to reach it.
15. Cut back on excess spending.
Much like tracking your meals and snacks, your spending habits can go awry if you don’t pay attention to where the dollars go. Set up a budgeting app, link it to your accounts, and spend January seeing what you’re actually spending money on. Sometimes just that knowledge can keep you from making as many impulse buys. If not, in February plan a goal for each category and check back regularly in the app to see how you’re doing.
Tips for keeping your resolutions
Have you identified your resolution? Great! Now it’s time to set yourself up for success.
- Write down your resolution. This helps it feel more concrete. But don't stop there: Also include the steps you will take to keep it. Having a clearly articulated goal and a plan of action is crucial.
- Tell other people. Share your resolution with friends and family so they can support and motivate you along the way.
- Mark your achievements. Each time you accomplish your goal for the day — adding five minutes to your daily walk or drinking the right amount of water, for instance — put a star on your calendar so you can see your progress. Get 10 stars in a row? Reward yourself with something small.
The bottom line
It can be hard to stick with your New Year’s resolutions, but not impossible. Start by setting SMART goals, which are specific, measurable, achievable, relevant, and time-limited. Then break down your main resolution into small mini-resolutions. Every time you reach one, you’ll feel more motivated to keep going. And don’t keep your resolution to yourself. Tell friends and family so they can encourage you every step of the way.
This content is for informational purposes only and does not constitute medical advice, diagnosis or treatment. It should not be regarded as a substitute for guidance from your healthcare provider.