Everyone and their mothers make new years resolutions, yet by the time June rolls around, no one is actually sticking to them. The gym craze fizzles out by the end of January and everyone is back to square one. Sure, getting a six pack looks nice on your list of goals for 2026, but how do we set goals we actually stick to?
Achieving everything you want and more is possible if you simply organize your thoughts and ideas. The first issue with the classic list of resolutions is that almost none of them are clearly defined or measurable.
The smart method eliminates this issue and makes goals more manageable.
Specific
Each goal needs to be outlined clearly.
Ask yourself: What needs to be done? Who is responsible? What steps need to be taken?
Measurable
Create specific criteria for your goal rather than having an unachievable open ended idea. For example, set a number of times you want to do the said goal.
Achievable
Setting unrealistically high goals will deter anyone from trying to reach them. Try to aim for a challenging, yet not impossible goal to stick to.
Relevant
Ask yourself why the goal matters and how it impacts your daily life. Consider the value or importance of the goal, and how you will feel after reaching it.
Time-bound
Create a realistic yet challenging timeline for your goal. How long will it take you to accomplish? Will it get done sooner if your end date is closer?
The smart method isn’t the only way that your new year’s resolutions can be achieved. Another way to reach goals that are easy to procrastinate is the reward system.
Unattractive task
Think of doing your laundry or washing the dishes. Something that doesn’t bring much joy.
Complete the action
This is the hard part: actually do the thing you don’t want to do.
Reward yourself
This releases dopamine and reinforces positive behavior. After doing the laundry or dishes, get yourself a little treat.
If your goal is to build a habit that will stick, there are ways to make the entire process easier.
Habit stacking
When doing one habit, simply add another action directly after or simultaneously. For example, taking supplements directly after brushing your teeth.
Starting small
Make the habit so easy you cannot say no. ideas like reading one page or doing one push up are perfect. After the first easy task, you will be inclined to do more.
Design your environment
Make your habit as easy as possible to get done. If you want to go to the gym more often, set out an outfit and pack a bag to go ahead of time.
As the very first month of the new year comes to an end, remember that it is never too late to start over. If you have something that has been your new year’s resolution for the past three years, consider using one of these approaches.
