New Year’s resolutions can inspire positive change, but they often fall by the wayside. Here’s how to set realistic goals that stick – and genuinely make a difference in your life.
At the start of a New Year, many of us start thinking about what we'd like to be different in our lives. We picture a fresh start, a chance to set ambitious goals, and finally become the best versions of ourselves. But let’s be honest: how many of those well-meaning promises actually last past January? According to a 2007 study by Richard Wiseman from the University of Bristol, 88% of those who set New Year's resolutions fail, leaving only about 12% who achieve their goals.
But with the right approach, you can increase your chances of success and enjoy the mental health benefits that come with it. Here are some steps to make New Year’s resolutions that actually work:
1. Focus on Small, Achievable Goals
Grand resolutions, such as “I’ll completely change my life” or “I’ll exercise every single day,” can set you up for failure. Instead, break your goals into manageable steps. For example: instead of: "I’ll lose 20 kilos this year," try: "I’ll incorporate a 30-minute walk into my daily routine." Or, instead of "I'll never drink alcohol again," try: "I'll drink only at the weekend." Small successes build momentum and confidence, making it easier to keep going.
2. Make Your Goals SMART
Vague resolutions like "I’ll be healthier" can be hard to measure or stick to. Use the SMART method: make your goals Specific, Measurable, Achievable, Relevant, and Time-bound. For instance:
"I will drink eight glasses of water a day."
"I will read for 15 minutes every evening before bed."
Specific goals help you stay focused as they allow your to track your results as you progress.
3. Prioritize What Matters Most
Resolutions should reflect your values and personal needs, not external pressures or trends. Ask yourself:
What do I want to feel more of this year (calm, connection, joy)?
What habits or changes will help me feel my best?
For example, if reducing stress is a priority, your resolution might be to practice mindfulness for 10 minutes a day. If spending more time with your children is a priority, you might commit to leaving work 20 mins earlier than usual.
4. Build a Support System
You don’t have to navigate your resolutions alone. Share your goals with a trusted friend, family member or colleague who can offer encouragement and accountability. Having someone to check in with can make all the difference. A study by Michigan State University Extension found that individuals who wrote down their goals and outlined action steps had a 76% success rate in achieving them, especially when they shared weekly updates with a friend.
5. Track Your Progress
Monitoring your progress helps you stay motivated and recognize your achievements. Use a journal, app, or simple checklist to track how you’re doing. Reflect on what’s working and adjust as needed. Progress – no matter how small – is worth celebrating.
__________________________________________________________
Keeping your new year's resolutions can improve your mental wellbeing by fostering a sense of accomplishment, boosting self-esteem, and reducing stress.
_____________________________________________________________
6. Be Kind to Yourself
Change takes time, and setbacks are a natural part of any journey. If you miss a day or fall short of your resolution, avoid self-criticism. Instead, remind yourself that progress is not linear. Celebrate the effort you’ve made and get back on track. Self-compassion is a cornerstone of both success and mental health.7.
And what about the Mental Health Benefits?
Keeping resolutions can improve your mental well-being by fostering a sense of accomplishment, boosting self-esteem, and reducing stress. For instance, regular exercise can improve your mood and reduce symptoms of anxiety.
Here are some examples of resolutions with mental health benefits:
Practice gratitude: Write down three things you’re thankful for each day.
Unplug: Set a daily limit on social media or dedicate one tech-free evening per week.
Move your body every day: Try a yoga class, a daily walk, or even dancing in your living room.
Sleep better: Establish a calming bedtime routine to improve your rest.
The Bottom Line
New Year’s resolutions are about progress, not perfection. By setting realistic, meaningful goals and approaching them with self-compassion, you can make 2025 a year of growth, resilience, and well-being. The process of setting and keeping resolutions can itself be a journey toward better mental health.
And if you’re feeling stuck or need support, the team at Paris Psychology Centre is here to help. Let’s make this year one of positive change – together.
コメント