Why Your New Year's Resolutions Fail … And How to Actually Make Them Stick
Setting Maintainable New Year's Resolutions
Kelly Anderson, PhD
It’s getting to that time of year when people start reflecting on all that has happened in the past 12 months. You may reflect on all you’ve accomplished, the goals you’ve achieved, and think about how to continue to grow in the future. I find that self-reflection and setting goals for growth are incredibly helpful, and using the end of the year as a nice marker for this type of reflection can be useful. But there’s a big problem with resolutions. Studies show that the vast majority of New Year's resolutions don't last past the first month or two. Why? Most resolutions are unrealistic, unclear, or ill-defined. "Get in shape." "Be healthier." "Save more money." These sound great, but they're too vague to actually stick with. Before you get discouraged, know that there is a better way to set goals using the SMART goal framework.
What are SMART goals?
SMART stands for Specific, Measurable, Attainable, Relevant, and Time-Bound. Let's break it down using the most common New Year's resolution: getting in shape.
S – SPECIFIC: "Getting in shape" is too vague. What does that even mean? How will you know when you've achieved it?
Instead, ask yourself: What specifically do I want to do?
Vague goal: Get in shape
Specific goal: Lose weight
M – MEASURABLE: Now we have a specific goal, to lose weight. But it's still not measurable. How much weight? Without a number, you won't know when you've succeeded.
Measurable goal: I want to lose 5 pounds.
A – ATTAINABLE: This is the one most people skip despite it being crucial for success. Is your goal actually realistic? If you're already underweight, have a health condition that makes weight loss unsafe, or you're setting an extreme target, this goal isn't attainable. And when you inevitably don't meet an impossible goal, your motivation tanks for next time.
Check in with yourself: Can I realistically achieve this? Do I need to adjust?
R – RELEVANT: Does this goal actually matter to you? Does it align with your values and serve a purpose in your life? If your goal is to lose 5 pounds just because you think you "should," but it doesn't connect to anything meaningful, you won't stay motivated. However, does losing 5 pounds help reduce joint pain, lower your blood pressure, or improve your overall health? That's relevant. That gives you a reason to keep going.
Ask yourself: Why does this goal matter to me?
T – TIME-BOUND: By when do you want to achieve this goal? "Lose 5 pounds by next December" looks very different from "lose 5 pounds by next month" (and if it's the latter, you might want to revisit that "A" for attainable). Without a deadline, there's no urgency. With one, you can create an action plan.
Improved goal: I want to lose 5 pounds by March.
Putting It All Together
After going through the SMART framework, the vague resolution of "getting in shape" becomes: "I'd like to lose 5 pounds to improve my health by March of next year." This makes it much easier to create an action plan—and actually stick with it.
As you think about your goals for the coming year, ask yourself:
Is my goal specific enough that I know exactly what I'm working toward?
Is it measurable so I'll know when I've achieved it?
Is it attainable given my current circumstances and resources?
Is it relevant to my life and values?
Is it time-bound with a clear deadline?
If not, take a few minutes to refine it. You'll set yourself up for success instead of another abandoned resolution by February. Here's to making this year the one where your goals actually stick!