As we look ahead to 2025, thousands of people are setting ambitious goals to achieve throughout the coming year. But our noble intentions often falter within weeks, as research shows that around 80 per cent of people abandon their resolutions before February.
But fear not, an expert has come forward with her top tips for sticking to your guns and continuing with your New Year’s Resolutions. According to licensed therapist Amy Morin, following these five simple rules can help you achieve long-lasting success.
Some experts say that many resolutions are guaranteed to fail even before the new year begins, and Morin agrees. She explains that making vague goals, obsessing over perfection, or simply conforming to societal pressures is less likely to inspire genuine motivation or long-term action.
She told Psychology Today: “Without specific, actionable steps, it’s almost impossible to follow through. Unrealistic goals often backfire, leaving us feeling worse about ourselves.”
Instead, the therapist urges ambitious people to adopt a more sustainable approach to goal-setting that are achievable, flexible, and most importantly, kind to yourself.
1. Start Small, Think Big
It is tempting to enter January all guns blazing, but this attitude can quickly lead to burn-out. Morin recommends focusing on a small, manageable action to achieve your long-term ambitions instead of aiming for vague goals.
For example, “go for a 20-minute jog twice a week” is far more achievable than “get in shape.” Small wins build your confidence and momentum, which makes it easier to remain consistent and hit your long-term goals.
2. Outline exactly why you are taking on a challenge
Before you launch into your new resolution, ask yourself why this goal is important to you, and how achieving it will improve your life. Be honest about whether you are embarking on this mission because you care deeply about doing so, or because someone or something else is making you feel like you should.
Once you understand exactly why you are motivated to do something, you will feel a greater sense of purpose, and so motivation. For instance, instead of focusing on “losing weight”, you may wish to reframe your resolution around “feeling stronger and having more energy so I can do fun activities with loved ones.”
3. Use the SMART Goal Framework
S.M.A.R.T. goals are a classic framework that is used by experts in both counselling and management fields. The acronym encourages followers to set objectives that are Specific, Measurable, Achievable, Relevant, and Time-bound. For example, instead of promising to “try and save money,” tell yourself to “save £20 each week by cutting down on my internet shopping over the next three months.”
4. Create a Support System
It is far easier to reach your goals when you are supported to do so by an encouraging network of peers. Human connection strengthens commitment, so try joining a fitness class, or finding an accountability buddy to share progress and tips with.
However, it’s important to remember that support systems should empower—not shame—you into action. It’s okay to have a frank conversation or take a step back if a relationship begins to feel as though it is becoming disheartening or toxic.
5. Track Progress, Not Perfection
“Perfection isn’t the goal; progress is,” stresses Morin. Instead of striving for unattainable, all-or-nothing goals, it is important to celebrate the small wins that make up the journey of self-improvement. To this end, Morin recommends using tools like journaling or habit-tracking apps to celebrate your milestones however minor.
This focus on gradual progress plays on the brain’s reward system, which increases dopamine and makes you more likely to stick with the habit and the sense of reward it brings.
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