4 ways to follow through on New Year’s resolutions

The commitment to a New Year’s resolution often starts off strong with excitement and determination, but as the weeks go by, motivation slowly dips. Before you know it, the resolution begins to feel like a distant memory.  

The good news is that with the right mindset and strategies, resolutions set in early January can transition into habits that last throughout the year. 

Dr. Tony Hampton, a family medicine physician at Advocate Health Care, says most people rely on motivation alone to reach their goals. However, he says the secret is to build a system that works even when motivation takes a nap. 

Tips to help you follow through on your resolution:

Tip 1: Get specific

One road block people face in keeping a New Year’s resolution is not defining a clear end goal.  

“People might set an intention of losing weight or exercising more, but a lack of specificity can quickly lead to a failed resolution,” says Dr. Hampton. 

Instead, he recommends going a step further by putting goals into concrete action items. For example, if you make a resolution to eat healthier, define what “eating healthier” means to you. Actions may include building meals around protein and whole foods, eating a low sugar fruit or non-starchy vegetable with every meal, or cooking at home three nights per week. 

Tip 2: Know the rationale

When setting a goal, it’s also important to understand “the why” behind it.  

“Don’t just think about wanting to exercise more often. Instead, focus on how regular exercise can help prevent chronic disease, improve your energy and sleep, or increase your ability to be physically active with your grandchildren someday,” says Dr. Hampton.  

When you connect your goal to a deeper purpose, you’re not just chasing a number. You’re protecting your future, he adds. 

Tip 3: Don’t overcommit

When setting a goal, keep in mind your current health and life commitments. For instance, it might not be the best time to train for a marathon if you work a full-time job and care for a newborn at home.

“An overly ambitious goal can quickly lead to burnout. The goal should stretch you, not snap you,” says Dr. Hampton. 

Setting smaller, specific goals to achieve your resolution along the way might help. Instead of training for a marathon, start with a smaller step like walking or running 15 minutes every other day.

“Make your resolution doable so you can succeed even on your busiest day,” says Dr. Hampton. 

Tip 4: Pivot if needed

Despite the best intentions and planning, it’s possible the resolution might not be a good fit after all. Before changing course, Dr. Hampton recommends being patient and remembering it can take months for a new habit to stick. “It’s better to re-evaluate and think of a new, smaller step toward your goal than to give up completely. Progress isn’t about perfection – it’s about staying in the game.” 

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