I don’t know about you, but I haven’t been able to get into this mid-week ‘New Year, New You’ thing. It’s just not happening on a Wednesday, sorry.
If I’m going to rebrand myself – and jump with both feet into my New Year Resolutions – it needs to start on a Monday. A new week, a New Me. Sort of.
We’ll ignore that we’re already six days into the New Year.
So, that’s my plan. Starting now, I will fully commit to my New Year Resolutions – to create a fitter, slimmer, healthier, and more organised me. The Holy Grail of Stacey.
I’ll find the motivation from somewhere, and it will work superbly for… at least a month. Yeah, unfortunately, I tend to start off well but end with a whimper. I’ll admit I don’t have a great track record with my Resolutions.
Knowing that, however, and knowing that I do want to commit to sustainable change this year, I’ve done some research and discovered how to keep us on track with our New Year Resolutions.
I have faith that we can all benefit from these five great ways to keep our New Year’s Resolutions in 2025…
First, it’s important to choose your goals carefully…
THE IMPORTANCE OF GOAL SETTING IN NEW YEAR RESOLUTIONS…
Let me tell you a little secret… the reason most New Year’s resolutions fail by February is because of poor planning.
Namely, unrealistic goals that you can never achieve (losing half your body weight in a month, for instance) or setting general goals that aren’t concrete enough – meaning you can never know if you achieve them.
If I want to be ‘fitter’ for the New Year, for instance, I need to specify what that looks like for me. Otherwise, how am I going to measure it? is it when I can run up the stairs without getting winded, or when I can go on a 10-mile hike without keeling over?
It could be both of those things, but if I have no way to measure my success against my goals, I’m going to start getting frustrated. And you know what that means – snack attack and random bars of chocolate jumping into my shopping trolley.
It happens, I tell you.
Another reason for premature Resolution failure (you thought I was going to say something else there, didn’t you?) is that we slip back into the same unhealthy habits that we’re trying to escape from. Again, chocolate. This time jumping out of the shopping trolley and into my mouth on a Friday night (and any other night of the week).
I swear, no hands.
HOW TO DEVELOP HEALTHIER HABITS IN 66 DAYS
The key here is to make our new healthier habits part of our daily lives. To commit to them every single day – the more we do them, the easier our brain finds it to do them again.
But a word of warning here – this won’t happen straight away. You can’t just opt for an apple one day instead of chocolate (ok, yes, I may be obsessed with the rich velvety goodness) and expect that your brain automatically wants you to do it again the next day and the day after that ad infinitum.
It takes time to develop new habits.
66 days on average. And that’s science talking.
Phillippa Lally, a health psychology researcher at University College London, instigated a study to determine how long it takes to really develop new habits.
66 days was the *average* length of time for study participants to describe their new habits as ‘automatic’. But in total, participants developed their new habits anywhere between 18 to 254 days – depending on the person, the behaviour, and the circumstances.
The good news is that missing one or two opportunities to develop the new habit didn’t mess up the study either, so there’s no need to give in at the first hurdle.
We don’t have to be perfect.
Isn’t that refreshing?
I find this whole study inspiring actually: we shouldn’t expect to change our health, fitness, or organisational skills all at once.
Ignore the 21-day hype you’ll hear so much about at this time of year. It’s a fantasy.
It’s a process so make longer timetables.
Instead, let’s look at how we can set better more achievable goals for ourselves…
THE SCIENCE OF GOAL SETTING
You may have dreams or ambitions for your New Year resolutions, but if you haven’t turned them into clear, measurable goals, you’re going to struggle.
Break your overall dream down into actionable steps. You can’t build a wall without adding single bricks, for instance… and other similar cliches.
So, how can we do this? By setting ourselves SMART goals….
S – Specific. What do you want to achieve? Don’t just say ‘weight loss,’ for instance, determine a set goal (how many pounds or kilos you want to lose).
M – Measurable. See again my debate over running up the stairs versus a 10-mile hike. If your goals aren’t measurable, how do you know you’re achieving them? Instead of saying “I want to lose weight” or “I want to get fit,” break it down into smaller steps. For example, aim to lose a certain amount of weight each week or do a certain number of workouts a month. These milestones give you a clear path to follow and let you celebrate your progress.
A – Achievable. Make sure your goals are achievable by you – you’re not relying on someone else or circumstances beyond your control to achieve them. For instance, I want to walk more – but I know the weather in winter will stop me at times. So, I’m aiming instead to do some form of exercise every day. It may be walking; it could be indoor yoga or dancing. As long as I’m moving…
R – Realistic or Relevant. OK, here I need to adapt my goals. Exercising every single day may not be feasible, I need to be realistic. Five times a week is a more realistic target. Make each target relevant to your overall goals as well.
T –Time-Bound Goal Setting. Effective goal setting needs a deadline. Using time-bound strategies adds urgency and keeps you focused. Whether it’s weekly or monthly, setting deadlines helps you stay on track and motivated. Just make sure they’re realistic deadlines, remember what I said above.
5 Ways to Keep Your New Year Resolutions
So, given the above, what are these five great ways to keep your New Year’s Resolutions? I’m counting on them as much as you are…
I’ve focused on five effective ways to boost our motivation, discipline, and accountability all year.
Embrace Gradual Progress
As I said above, new habits don’t come easy. Or at least, they don’t come quickly. So, embrace gradual progress… keep on moving towards your goals one small step at a time. Celebrate every little win to keep motivation high.
On that note, if your typical celebration doesn’t work for you anymore (I’m thinking of my chocolate fetish here), you may need to create new ways of celebrating. My challenge is going to be celebrating any weight loss without resorting to a glass of wine and a bar of Dairy Milk!
Build a Strong Support System and Accountability Network
Keeping resolutions can be tough, but a good support system helps a lot. Finding the right people to hold you accountable can keep you motivated. That could be in real life or via online forums or groups.
The ideal accountability partner should share your goals, be dependable, and give you truthful feedback. Don’t choose your mother unless she can be honest with you!
Regular meetings and check-ins will help you stay on track and accountable.
Track Your Progress Effectively
When you’re in the trenches, it can be hard to see how much you’re achieving. Or you could think you’re doing an excellent job when you’re backsliding – and you won’t know if you don’t keep track.
Using Digital Tools for Progress Tracking
Technology can help you track your progress. There are many apps and online tools for this. They help you see your goals, milestones, and achievements.
From fitness trackers to productivity apps, they offer valuable insights. They help you stay on track and motivated.
Adapting Goals as You Progress
- As you work towards your goals, be ready to adapt and change them if needed.
- Life can surprise you, and being flexible is crucial.
- Keep an eye on your progress tracking and adjust your goals or strategies, as necessary.
Take Advantage of Supplemental Support
Ok, hands up: I’m a supplement fan. You may have guessed that from my role here.
But honest to goodness, using supplements can give you an extra edge that could mean the difference between success and failure. Or staying on your diet or giving up and drowning yourself in a vat full of melted chocolate.
That’s why I’m going to be using Hourglass Fit to help control my hunger and desire to snack while I diet and follow my exercise plan. Hourglass Fit is a quality fat burner for women that includes 3000mg of popular dietary fibre, glucomannan, a proven appetite suppressant for weight loss.
You’ll need to choose the supplements that are right for you, your lifestyle, and your goals.
My recommendation:
- For fitness goals, pre-workout supplements are a game-changer. They give us energy and focus before a workout. This lets us tackle our routines with more energy and determination. I recommend Pre Lab Pro. Find out why here
- If we want to boost our productivity and brain power, nootropics are the answer. These supplements improve our mental sharpness and memory. They help us stay focused and accomplish our daily tasks. I recommend Mind Lab Pro, the best nootropic I’ve found by a mile.
- For diet goals, fat burners like Hourglass Fit, Instant Knockout Cut or Hunter Burn are useful. They help manage weight by reducing cravings and boosting metabolism. They also encourage healthier eating habits. Learn more here
* Use supplements wisely and as part of a healthy lifestyle. Focus on a balanced diet, regular exercise, and a healthy lifestyle – and see supplements as a way to reach your New Year Resolution goals faster.
5. Develop Resilience
My final tip is to develop resilience. Yes, we’ll experience setbacks. Yes, we’ll stuff our faces with chocolatey goodness now and again.
But our slip-ups don’t have to determine our future. Even science shows that a mistake now and again doesn’t damage our ability to create new habits.
So don’t let them stop you. Learn from them and grow stronger.
Each challenge is a chance to learn and improve.
And yes, I’m aware that I sound like a motivational speaker right now.
But I choose to be empowered by the knowledge that I researched for us here, and I *will* drag my a*** out of bed to begin the day with some form of exercise.
I hope you’ll join me.
Oh, and PS: You don’t really have to wait until a Monday to start a new diet or exercise plan (or any other goal). I just had a lot of Christmas chocolate left to polish off before I began my re-branding.
Good Luck!
FINAL MOTOVATIONAL TIPS!
- Divide your big goal into smaller steps. This makes it easier to manage and gives you a feeling of achievement as you complete each step.
- Surround yourself with people who support and encourage you. This could be friends, family, or online groups.
- Try motivation techniques like positive affirmations, visualising success, or rewarding yourself for your efforts. These help keep your spirits high.
