Resolution solutions

Chances are you've made a resolution or two to start a new year off in the right direction. Yet, year after year, many of us find ourselves starting all over again with the same resolutions.

Why resolutions may fail

According to U.S. News & World Report, the failure rate for New Year’s resolutions is about 80%, with most people falling off the wagon by February.

Resolutions usually focus on major lifestyle changes: vowing to eat better, lose weight, exercise, limit alcohol, and quit smoking are the most common.

“By definition, a ‘resolution’ is an all-or-nothing proposition,” said Stefanie Paliatsos, PhD, a psychologist with Baptist Behavioral Health. “Either you do something, or you don’t.”

Dr. Paliatsos suggested setting small, attainable goals rather than making large pass-fail resolutions.

“For example, instead of resolving to exercise more, make a goal that’s specific, like exercising for 30 minutes three times a week,” she said. “Trying to change habits and behavior is hard for everyone. Change is a process – you can’t just flip a switch. Rather than thinking of it as something you must do every day, look at it as making measurable progress toward your goal.”

Setting goals that last

Here are 10 resolution solutions from Dr. Paliatsos to help make 2025 your year:

1. Be “SMART.” Make your goal Specific, Measurable, Attainable, Relevant and Time-based. Rather than a vague goal, like “eat healthier,” use the SMART method to create a more definable and measurable goal.
2. Set yourself up for success. Small behavioral changes can yield big results. If your goal is to exercise more, put your gym shoes and clothes where you will see them. If your goal is to eat better, place healthy snacks where you will see them first – on the first row of the fridge or at the front of the cabinet. Keep less nutritious snacks off the kitchen counter so they're “out of sight, out of mind”.
3. Make a plan. Some people find writing out a course of action to be motivating. Break your larger goal down into smaller ones that don’t seem daunting and are more realistic to achieve. For instance, first, find a gym to join, then get the exercise class schedule, purchase new sneakers and workout clothes, and determine what time and day of the week works for you.
4. Give yourself some grace. Setbacks happen. Remember, it’s not all or nothing. You can still get back on course even if you don’t stick to your plan for a day or two. Don’t beat yourself up.
5. Grab a friend. Sometimes, it helps to have an accountability partner, whether that’s a friend, family member or co-worker. Others in your life may have the same goals, so you can support and encourage one another. Schedule a day and time to meet for a walk, or have a scheduled time to connect virtually to share healthy recipes, progress and challenges.
6. Celebrate success milestones, big or small. By tracking your goals, you can see your incremental progress along the way. Maybe you aren’t where you want to be yet, but you’ve already made great progress. No victory is too small to rejoice in! Set realistic goals to set yourself up for success.
7. Have a contingency plan. Things will come up. It will rain, your kid will get sick, or you may have to work late. Have an alternate plan in place: if you can’t make it to the gym, go for a walk in the neighborhood, try an online workout, or just go to the gym a different day.
8. Take advantage of technology to keep you on track. There are many phone apps to help you progress in everything from quitting smoking to limiting alcohol. Schedule your workouts on your phone calendar to remind you of your commitment or set your alarm when it’s time to go for a walk.
9. Find your motivation. Consider why you’re making a change. If the reason is to please your partner or follow your doctor’s advice, you’re less likely to succeed than if you’re doing it for yourself. So, make the reason about you: “I am quitting smoking so I can live a longer and healthier life,” rather than, “I am quitting because my wife can’t stand the smell of smoke.”
10. Consider the timing. There’s nothing magical about Jan. 1. You can start a new healthy habit or set new goals when the time is right for you.

There's a popular idea that it takes 21 days to form a new habit, but it can actually take anywhere from 18 to 254 days to form a new habit, with an average of 66 days. Some habits are easier to form than others, and some people may find it easier to develop new behaviors. Consistent daily repetition is the biggest factor for whether a behavior will become part of an automatic daily routine. There is no right or wrong timeline for forming a habit; the only timeline that matters is the one that works best for you.