Ah, New Year’s resolutions! The time of year when we dream big, set goals, and promise ourselves that this is the year we’ll finally stick to our plans. Yet, by February, many of us find our resolutions gathering dust (along with the treadmill we swore we’d use). But don’t worry—science has your back! With these five proven tips, you can make your resolutions stick and turn those good intentions into lasting habits.
When we aim for the stars, it’s easy to feel overwhelmed. Instead of vowing to lose 50 pounds or run a marathon in March, break your goals into smaller, more achievable steps. Research shows that starting with small wins builds confidence and keeps you motivated.
💡 Example: Instead of “I’m going to work out every day,” start with “I’ll exercise twice a week for 30 minutes.” Celebrate your progress and gradually increase the intensity.
The more precise your resolution, the better your chances of success. A study by the American Psychological Association highlights that vague goals like “eat healthier” or “save money” are harder to stick to. Instead, get clear on the what, when, and how.
💡 Example: Replace “eat healthier” with “meal prep lunch every Sunday to avoid fast food during the week.”
You’re 65% more likely to reach your goals if you share them with someone—and the success rate jumps to 95% if you regularly check in with that person. Whether it’s a friend, coach, or workout partner, having someone to support you can make all the difference.
💡 Pro Tip: Join a fitness class or book sessions with a trainer (like us at Whole Health Solutions and Sports Performance!) for built-in accountability.
Instead of fixating on a big end goal, create habits that align with your resolution. Studies show that habits formed through small, consistent actions are more sustainable. Plus, when you focus on the process, the results take care of themselves.
💡 Example: If your resolution is to get stronger, commit to a habit like “strength train every Monday and Thursday” instead of obsessing over a specific weightlifting number.
Monitoring your progress keeps you engaged and motivated. A 2015 study published in Psychological Bulletin found that people who track their goals are more likely to achieve them. Use a journal, app, or even sticky notes to celebrate milestones along the way.
💡 Example: If your resolution is to save $1,000, track every $50 saved and treat yourself (in a non-financial way) when you hit smaller milestones, like $250 or $500.
Life happens, and it’s okay if you miss a day or slip up. The key is to bounce back quickly and not let one misstep derail your progress. Remember, perfection isn’t the goal—consistency is.
At Whole Health Solutions and Sports Performance, we’re here to help you stick to your resolutions. Whether you’re looking for expert health coaching, strength training, or physical therapy, we’ve got your back. Let’s make 2025 your healthiest, happiest year yet!