People who successfully keep their New Year’s resolutions tend to share certain habits and strategies. Here are the key factors that contribute to their success:

1. Clear and Specific Goals

  • Successful resolvers set specific and measurable goals rather than vague ones.
    Example: Instead of saying “Get fit,” they commit to “Exercise for 30 minutes, 5 days a week.”

2. Realistic and Achievable Resolutions

  • They avoid overly ambitious goals and choose resolutions they can realistically achieve based on their current lifestyle and commitments.
    Example: Rather than aiming to lose 50 pounds in a month, they target 1-2 pounds per week.

3. Detailed Action Plans

  • They break down their resolutions into smaller, manageable steps and create an actionable plan.
    Example: For “Save more money,” they might outline steps like creating a budget, cutting unnecessary expenses, and setting up automatic savings transfers.

4. Tracking Progress

  • Regularly tracking progress helps them stay motivated and on course.
    Example: They might use journals, apps, or spreadsheets to track workouts, meals, or financial milestones.

5. Building Habits, Not Just Goals

  • They focus on forming habits rather than merely achieving a goal. Once a habit is formed, it becomes part of their routine.
    Example: Turning “Eat healthier” into a habit by consistently meal-prepping or choosing healthier snacks.

6. Positive Reinforcement

  • Celebrating small wins and rewarding themselves for progress keeps them motivated.
    Example: After completing a month of regular workouts, they might treat themselves to something non-food-related, like new fitness gear.

7. Accountability

  • They share their goals with others or join groups for support and accountability.
    Example: Joining a fitness class, having a workout buddy, or using social media to track and share progress.

8. Flexibility and Adaptability

  • Instead of giving up when they hit setbacks, they adapt and adjust their approach.
    Example: If they miss a workout, they don’t abandon the goal altogether but reschedule or shift their focus to something else productive.

9. Strong Motivation and ‘Why’

  • They have a clear reason behind their resolution that keeps them driven.
    Example: Someone saving money might be motivated by the goal of buying a home or going on a dream vacation.

10. Focusing on One Resolution at a Time

  • People who succeed often start by focusing on one or two resolutions instead of trying to overhaul everything at once.

11. Self-Compassion

  • They practice self-compassion, recognizing that perfection isn’t required, and allow themselves to make mistakes without giving up entirely.
    Example: If they eat unhealthy for a day, they don’t view it as failure but as a temporary setback.

12. Visualizing Success

  • Regular visualization of their desired outcome helps keep them motivated and focused.
    Example: Visualizing themselves crossing the finish line of a race or enjoying a healthier lifestyle.