How to set realistic New Year’s resolutions

How to set realistic New Year’s resolutions (or decide if you should set one at all)

The dawn of a new year often comes with a sense of renewal and possibility. For many, it’s a time to reflect on the past year and set resolutions to improve the year ahead. However, while setting resolutions can be inspiring, they can also lead to disappointment if they’re unrealistic or unattainable. In fact, for some, not setting a resolution at all might be the better choice.

So how do we set realistic resolutions and strategies and stick to them or is skipping the resolution entirely a healthier option?

Setting Realistic Resolutions

A realistic resolution (as in, a resolution worth having) isn’t about revolutionising your life overnight. It’s about making incremental, meaningful changes that align with your values and current circumstances.

1. Be Specific

Instead of vague goals like “get fit” or “spend less money,” define your resolution in clear, actionable terms. For example:

• "Go to the gym twice a week."

• "Save £50 each month."

Specific goals give you a clear roadmap and make it easier to track progress.

2. Make It Achievable

Ambitious goals are great, but setting the bar too high can lead to frustration. Consider your current lifestyle, resources, and commitments. Ask yourself:

• Is this goal realistic given my schedule?

• Do I have the tools and support I need to succeed?

For example, if you’ve never run before, aiming to complete a marathon by February might not be realistic—but a 5K in three months could be, especially with the free NHS 'couch to 5k' training plan.

3. Break It Down

Big resolutions feel great when you announce them to the world, but can feel overwhelming when you realise what’s involved, so break them into smaller, manageable steps. For instance, if your goal is to write a book, start with:

• Outlining the chapters in January.

• Writing 500 words a week in February.

These smaller milestones keep you motivated and help you build momentum.

4. Be Flexible

Life happens, and sometimes circumstances change. If your resolution isn’t working out as planned, don’t abandon it entirely. Adjust your approach:

• If you planned to exercise outdoors but it’s too cold, try indoor workouts instead.

• If saving £50 a month is too much, scale it back to £25.

Flexibility ensures you can keep moving forward without feeling like a failure.

5. Celebrate Progress

Recognise and reward yourself for small victories along the way. These celebrations reinforce positive behaviour and keep you motivated.

• Treat yourself to a favourite meal after hitting a milestone.

• Share your progress with friends or family for encouragement.

Strategies for Sticking to Your Resolutions

Even the most realistic resolutions require effort and discipline. Here are strategies to help you stay on track:

1. Write It Down

Commit your resolution to paper. Studies show that writing down your goals increases the likelihood of achieving them. Place the written resolution somewhere visible, like your fridge or desk.

2. Track Your Progress

Keep a journal, use an app, or create a simple checklist to track your progress. Regularly reviewing your achievements reminds you how far you’ve come and keeps you focused.

3. Find an Accountability Partner

Share your resolution with someone who will support and encourage you. Regular check-ins with a friend or mentor can provide motivation and a sense of accountability. (If they are ex-military like my friends, they can beast you!)

4. Be Kind to Yourself

If you slip up, don’t be too hard on yourself. Acknowledge the setback, learn from it, and get back on track. Perfection isn’t the goal—progress is.

5. Visualise Success

Spend a few minutes each day imagining yourself achieving your resolution. Visualisation can boost your confidence and reinforce your commitment.

When Not Setting a Resolution Might Be Better

For some people (me included), the pressure of setting and sticking to a resolution can do more harm than good. Here’s why skipping the resolution might be a healthier choice:

1. Avoiding the "All-or-Nothing" Trap

Resolutions often come with a binary mindset: you either succeed or fail. If you slip up, it’s easy to feel defeated and abandon the goal entirely. By not setting a resolution, you remove this high-stakes pressure.

2. Focusing on Continuous Improvement

Instead of setting a resolution once a year, adopt a mindset of continuous growth. Regularly evaluate your habits and make small adjustments as needed. This approach fosters sustainable change without the January 1st deadline.

3. Prioritising Mental Health

For those prone to anxiety or self-doubt, the stress of sticking to a resolution can be counterproductive. Skipping the resolution allows you to focus on self-care and well-being without added pressure.

4. Embracing Gratitude

Sometimes, instead of striving for change, it’s better to appreciate what you’ve already accomplished. Reflect on your strengths and successes, and let that gratitude guide your actions in the year ahead.

Final Thoughts

Whether you set a resolution or not, the key to a successful new year lies in self-awareness and intentionality. If you choose to set a resolution, make it realistic, flexible, and aligned with your values. If you decide to skip the resolution, focus on continuous growth and celebrate your achievements along the way.

Remember, the new year is a fresh start—but real change happens every day, one step at a time.