It can be challenging to succeed with a new year's resolution, but if you prepare, you can make it much easier! Check out our top tips to help you stay on track this year.
January 2023. This article is independently written by Shelby Golding. All opinions given are hers. Shelby has been certified as a personal trainer and nutritional specialist since 2007. In 2008, she found her passion for writing about these topics and hasn't looked back.
If you're making a new year's resolution, you probably want to keep it, but that's not always as easy as it sounds! If you set yourself up for success, you can make reaching your goals and keeping your resolution easier. And we're here to help.
Understanding New Year's Resolutions
New year's resolutions aren't for everyone, but some people make them every year to improve their lives. And if you can keep your resolutions, you can make more and more progress toward your goals each year.
In 2022, the most popular new year's resolutions were:
In 2022, the most popular new year's resolutions were:
- Living healthier
- Personal improvement and happiness
- Losing weight
Other common new year's resolutions include:
- Saving money
- Exercising more
- Improving diet
- Drinking less alcohol
If your resolution falls into these categories, you're not alone! It may help you feel motivated to know that many others have the same goals as you.
On average, just 9-12% of people keep their new year's resolutions – that's about one in ten people! And around 25% of people have already quit their resolution after one week.
If you set yourself up for success, you can reduce your chances of becoming part of the 91% of people who don't keep their resolution. Here are some tips to help you succeed.
Set SMART Goals
If you set unrealistic goals, you're setting yourself up for disappointment. For example, if you plan to never eat sugar again, you're probably not going to succeed (especially if you have the sweet tooth that this goal implies).
Instead, set SMART goals – a SMART goal is:
Instead, set SMART goals – a SMART goal is:
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Specific: Your goal should have specific parameters for success, and you should know how you'll accomplish it. For example, instead of "be healthier," maybe you'll plan to exercise regularly and take a multivitamin.
- Measurable: Pick a goal that you can measure and quantify. For example, don't plan to "lose weight," plan to "lose 10 pounds."
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Achievable: A realistic goal is achievable from where you're at now. For example, if you don't currently exercise, aim to run a 5K or a 10K race, not a triathlon.
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Relevant: Make sure you know why you're setting the goal and that it'll improve your life. Instead of picking a goal off a list just to have one, think of areas that relate to what you want to achieve.
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Time-bound: Decide when you want to achieve your goal. For example, do you want to reach it by the end of the year? In six months? In three months? You can also set time-bound milestones to help you achieve larger goals.
Plan Your Milestones and Steps
"A dream is just a dream. A goal is a dream with a plan and a deadline." ― Harvey MacKay
Plan your milestones to help you succeed with your goal, giving you clear steps to follow and smaller goals to reach. For example, if you want to save money, your milestones might be:
- Make a budget by the end of January
- Try following the budget in February
- Tweak the budget and start monthly savings in March
- Check-in with budget and record progress on May 1st
- Save $250 by June 30th
- Check-in with budget and record progress on August 1st
- Save $750 by September 30th
- Check-in with budget and record progress on November 1st
- Save $1,000 by December 30th
With solid steps, bigger goals become easier to achieve. However, if you need help deciding what steps to take, a bit of online research will likely help you find examples of steps for similar goals.
Reward Yourself
When you reach your major milestones, give yourself a modest and productive reward. For example, if you resolve to exercise five times a week, you might reward yourself with a new piece of fitness gear every three months. Or, if you're trying to eat less sugar, maybe you could eat at a healthy restaurant once a month for every month you're successful.
Counterproductive rewards, like sugary treats when reducing sugar intake, could make it harder to stick to your goals. But it's up to you to use your best judgment about which rewards will keep you motivated without derailing your progress.
Counterproductive rewards, like sugary treats when reducing sugar intake, could make it harder to stick to your goals. But it's up to you to use your best judgment about which rewards will keep you motivated without derailing your progress.
Make a List About Why You've Set Your Goal
A list of the benefits of succeeding with your resolution and the drawbacks of quitting your resolution can help you stay focused. When you waver with your goal or when you've fallen off track, revisit your list to remind yourself why you've set this resolution.
You should keep this list visible with whatever you're using to keep track of your progress. For example, if you're using a journal, it might help to put the list on the first page. Or, if you're using an app, you could set a monthly task to review your list.
You should keep this list visible with whatever you're using to keep track of your progress. For example, if you're using a journal, it might help to put the list on the first page. Or, if you're using an app, you could set a monthly task to review your list.
Stick to It
It takes an average of 66 days for someone to form a new habit, but the actual time can range from 18 to 254 days. If you stick to your goal even when you don't want to and do it long enough to make it a habit, you're much more likely to succeed with your new year's resolution.
Here are some ways to make it easier to stick to your goal when you want to quit:
Here are some ways to make it easier to stick to your goal when you want to quit:
- Review your pros and cons list to remember why you're doing this.
- Look at what you've accomplished so far – you don't want to throw that hard work away!
- Think about the reward you've planned for your next milestone and get excited about it.
- Plan a one-time smaller reward that you can have sooner (keep it productive) to boost your motivation.
- Talk to a positive friend about your goal and why you're doing it, and consider asking them for help staying accountable.
- Consider how you'd feel if you had to make the same resolution next year – it's probably easier and more satisfying to stick to it this year.
Stay Pain-Free
If chronic pain is holding you back from reaching your goals – or getting in the way of your motivation – don't let it! Instead, use your Kailo Pain Patch to help you stay pain-free. Scientists theorize that Kailo works by interfering with your body's electrical system.
A recent clinical study showed that 96% of patients were satisfied with Kailo for pain relief. Patients enrolled in the study also reported a significant increase in quality of life when switching to Kailo from oral pain medication.
Disclaimer: Kailo should not be used if you have a pacemaker or are pregnant. Always consult your doctor or health care professional before using Kailo.
A recent clinical study showed that 96% of patients were satisfied with Kailo for pain relief. Patients enrolled in the study also reported a significant increase in quality of life when switching to Kailo from oral pain medication.
Disclaimer: Kailo should not be used if you have a pacemaker or are pregnant. Always consult your doctor or health care professional before using Kailo.
