It’s the time of the year when many of us set New Year's goals. January 1 feels like starting a new chapter, which makes it the perfect time to want to change our lives by starting new practices or getting rid of bad habits. However, sticking to your goal isn’t as easy as coming up with it.
Research shows very few people actually complete their intended goal set for the new year. A 2023 study from Forbes Health shows less than 10% of all people who make a New Year’s goal actually stick to it throughout the year, most giving up around April. However, a 2020 survey from the PLOS One Journal found that 55% of participants felt they were successful in keeping their intentions. In this study, researchers found people were more successful at keeping approach-oriented goals that focus on gaining something rather than avoidance-oriented ones, which are based on avoiding something.
What is important is making goals that are actionable and achievable, that are focused on growth rather than avoidance. “Change is hard. We are creatures of habit. Unless you are very motivated, have good social support, and have the right environment, it is difficult to make lasting behavior changes,” says June Kloubec, PhD, an associate professor of kinesiology at Seattle University.
1. Set SMART Goals
The first step is to create a goal that is realistic based on your needs and lifestyle. This is where SMART goals become useful. SMART is an acronym for specific, measurable, achievable, realistic, and time-based. These goals are typically used by workplaces and fitness professionals to help employees and clients set doable goals. They work because they are concrete and easy to track. When goal setting, focus on this structure to give yourself the best chance possible at completing your goals.
2. Start Small
Taking on too much at once is a common reason people fail to keep their intended goals to the finish line. If you try to go from never working out to spending hours in the gym every day, you will quickly burn out. Focus on taking small steps like going to the gym once a week or working out at home for 10 minutes every day. It may seem like you are making no progress; however, as self-help author James Clear says, “if you can get one percent better each day for one year, you’ll end up thirty-seven times better by the time you’re done.”
3. Write Goals Down
When you write down your goals, you may feel a greater sense of accountability. Write down your goals in a place easy for you to find, like on your bathroom mirror or a journal. Journaling can also be a great way to track your progress and learn patterns that are helping or hurting your goals. It may also help to share your goals with those around you for added accountability.
4. Check in With Yourself
It is important to review your goals throughout the year. Once you start making changes, you may find your original goal is unrealistic. Maybe there are changes in your life that make your goals too difficult to accomplish. If you realize your goal is not going to be possible, tweak it as needed until it fits your life and wants again. Every month, check in with yourself to make sure your goals are still working for you.
5. Give Yourself Grace
It is not uncommon to lose motivation throughout the process of completing your goals. Especially when you run into obstacles or unexpected challenges. During these times, be patient with yourself. Powering through when you are struggling will not help you achieve your goals. If anything, it will make you more likely to give up altogether. Instead, focus on learning from what went wrong and adapting for the future.
6. Celebrate Small Wins
If you only focus on the end goal, it can be easy to get discouraged when it seems like no progress is being made. It is important that you celebrate the small wins along the way. As you are making progress on your goal, it is helpful to set targets during the process, and celebrate reaching them. If your goal is to run a marathon at the end of the year, treat yourself to something fun after each run. Maybe you get yourself a pastry from your favorite café, or take a nice bath, however you do it, celebrate the little victories so you can keep your eyes on the end-goal.
The tradition of New Year's goal setting doesn’t have to end in disappointment come December. Sometimes it can be as easy as choosing the right goal and the process you use to achieve it. Remember to be kind to yourself and flexible with your approach. The important part is not the end-goal, but the journey we take to get there.
Ty Mynes is a Communications Specialist and writer at JABA.