Achieving New Year’s Resolution: Making Change Stick

The New Year often brings a wave of hope, enthusiasm for change and self-improvement.  Many of us set resolutions, aiming for a better and more fulfilling life. However, research shows most New Year’s resolutions fail by February. Statistics indicate that while up to 45% of Americans make New Year’s resolutions, only 8% actually achieve them.

Why is it hard to create new habits? This blog will give you some tips on achieving New Year’s resolutions. By understanding the science of habit formation and using effective strategies, you can learn to accomplish your goals.

Achieving New Year’s Resolution: Making Change Stick

The Science Behind Creating New Habits: How to Keep New Year’s Resolution

The first step in achieving New Year’s resolution is to understand the psychology of habits. Habits are automated behaviors formed through repetition, following a three-part cycle:

  1. Cue: The trigger initiating the behavior.
  2. Routine: The behavior itself.
  3. Reward: The positive outcome reinforcing the behavior.

 

To establish new habits or break old ones, we need to thoughtfully intervene in this loop. Consider the habit of checking your phone first thing in the morning. The cue might be the sound of your alarm clock or the feeling of waking up. The routine is reaching for your phone and scrolling through social media or emails. The reward? A quick hit of dopamine from seeing new notifications or catching up on the latest news.

To change this habit, you could start by replacing your phone alarm with a traditional alarm clock (modifying the cue). Instead of reaching for your phone, you could establish a new routine of stretching or meditating. Finally, reward yourself with a healthy breakfast and a few minutes of quiet time to enjoy it (a new reward). With consistent effort, this new sequence can become your default morning behavior.”

This example illustrates how understanding the habit loop can empower you to make conscious changes to your routines. By thoughtfully intervening in the cycle, you can replace unwanted habits with healthier and more productive ones.

Understanding the science behind habit formation can empower you in achieving New Year’s resolutions. Below are some strategies to help reprogram your brain to adopt routines that are closer to your goals.

Goal Achievement Tips and Strategies that lead to Change

The following steps will you in achieving your New Year’s resolutions:

1. Set SMART Goals:

Resolutions should be Specific, Measurable, Achievable, Relevant, and Time-bound.

  • Instead of: “I want to lose weight.”
  • Try: “I want to lose 5 pounds in the next 3 months by exercising 3 times a week and reducing my daily calorie intake by 200.”
    • Specific: Lose 10 pounds
    • Measurable: Track weight loss weekly.
    • Achievable: 5 pounds in 3 months is reasonable.
    • Relevant: Align with your overall health goals.
    • Time-bound: 3-month timeframe.

2. Focus on One Goal at a Time:

Avoid overwhelming yourself. Prioritize one resolution and gradually incorporate others.

  • Instead of: “This year I’ll lose weight, learn a new language, and write a book”
  • Try: “I’ll focus on establishing a consistent exercise routine first. Once that feels automatic, I’ll start dedicating 30 minutes each day to language learning.”

3. Break Down the Goal:

Divide your resolution into smaller, manageable steps.

  • Instead of: “I want to write a novel.”
  • Try:
    • Week 1: Develop a story outline.
    • Week 2: Write 500 words per day.
    • Week 3: Review and edit the first chapter.
    • … and so on.

4. Identify Cues and Rewards:

Recognize what triggers your current habits and devise rewarding alternatives for new behaviors.

  • Instead of: “I’ll stop snacking after dinner.”
  • Try: “I realize I snack after dinner because I’m bored while watching TV (cue). Instead, I’ll keep my hands busy with knitting (new routine) and reward myself with a relaxing cup of herbal tea (reward).”

5. Practice Mindfulness:

Increase self-awareness of your thoughts and behaviors, enabling conscious choices.

  • Instead of: Mindlessly scrolling through social media before bed.
  • Try: “When I feel the urge to pick up my phone, I’ll pause and ask myself: ‘Why am I doing this? Will this help me sleep better?'” This awareness allows you to make a conscious choice.

6. Cultivate Self-Compassion:

Be kind to yourself during setbacks. Acknowledge that change is a journey, not a destination.

  • Instead of: “I skipped the gym today; I’m such a failure.”
  • Try: “It’s okay that I missed my workout today. Everyone has off days. I’ll get back on track tomorrow. What can I learn from this?”

7. Find a Support System:

Share your resolutions with friends, family, or a support group.

  • Instead of: Keeping your resolutions to yourself.
  • Try: Join a running club, find an online community for writers, or share your goals with a trusted friend who can offer encouragement and hold you accountable.

8. Celebrate Successes:

Reward yourself for milestones achieved, reinforcing positive behaviors.

  • Instead of: Just moving on to the next task.
  • Try: “I’ve consistently worked out for a month! I’ll celebrate by buying myself that new workout gear I’ve been wanting.”By applying these strategies and tailoring them to your individual goals and circumstances, you can significantly increase your chances of making lasting positive changes and achieving New Year’s resolutions.

Why New Year’s Resolutions Fail: Tips for Reaching Goals

We start the year with high hopes for change, yet New Year’s resolutions frequently end in disappointment.

Failure is part of the process, providing valuable feedback. Perhaps your goal was too ambitious, or your strategy needs adjustment. Perseverance builds resilience and leads to success. Example: If you fail to meet your weekly running goal, consider reducing the distance or frequency to make it more achievable. Here’s a breakdown of some common reasons why:

Here are some tips:

Make sure your goals are specific and realistic

Many resolutions fail because they are too vague. “Eat healthier” or “exercise more” are common, but they lack the specificity needed for action.  What does “healthier” mean? How much exercise is “more”? Without clear definitions, it’s easy to lose focus.

Unrealistic expectations set you up for failure. Instead of trying to change everything at once, focus on making gradual, sustainable progress. Aim for progress, not perfection. Small, sustainable changes are more likely to stick than drastic overhauls.

Break down old habits in order to build new ones

The key to lasting change lies in understanding the mechanics of your habits. Think of your habits like a machine. To reprogram it, you need to understand the gears, levers, and pulleys that make it work.

Break down your habits into smaller parts and take a closer look at your actions. By identifying the cues that trigger them, the routines they involve, and the rewards that reinforce them.

Keep on practicing new habits! 

 

New Year’s Resolution Guide: Strategies to Stay on Track

  1. Habit Stacking: Link new habits to existing ones. For example, journal for two minutes after your morning coffee.
  2. Accountability: Share your goals with a friend or use a habit-tracking app. Example: Tell a friend about your goal to exercise three times a week and check in with them regularly.
  3. Self-Compassion: Setbacks are inevitable. View them as learning opportunities. Example: If you miss a workout, don’t give up. Analyze why you missed it and adjust your plan accordingly.

Focus on small, consistent actions aligned with your values. Celebrate every step, no matter how small. Change is a journey, not a destination. With patience, persistence, and the right strategies, you can build habits that bring lasting joy and fulfillment. Here’s to a year of growth and transformation!

The Role of a Psychologist

If you’re struggling to stick to your resolutions, consider seeking professional help. A psychologist can provide:

  • Personalized Guidance: Tailored strategies to address your specific challenges and goals.
  • Behavioral Techniques: Tools like Cognitive Behavioral Therapy (CBT) to modify unhelpful thought patterns and behaviors.
  • Motivation and Support: Encouragement and accountability to stay on track.
  • Relapse Prevention: Developing coping mechanisms to navigate potential setbacks.

This New Year, let’s move beyond fleeting resolutions and embrace lasting change. By understanding the science of habit formation and employing effective strategies, you can achieve your goals and create a fulfilling life. Remember, seeking professional support can significantly increase your chances of success.

About the Author

Port Jefferson Therapist Near Me

Dr. Vanessa Gomes, PhD

As a CBT therapist in Port Jefferson, NY, I help you rediscover your joy & thrive with practical tools for lasting change.

My approach blends the precision of science with the warmth of human connection. I know that opening up and seeking help can be daunting, but I’m here to provide a non-judgmental and safe space where your story can be heard and understood.

When you are no longer weighed down by self-doubt, anxiety, depression, and trauma, you radiate confidence and self-assuredness. This is the life you deserve, and it’s within your reach.

I am currently accepting new in-person clients in Port Jefferson, NY, and online across Long Island and New York State.

Book a 15-Minute Consult

Please note — The only insurance I accept is Aetna and my rate is $250/session.

Book a 15-Minute Consult

Please note — The only insurance I accept is Aetna and my rate is $250/session.