January is a time for setting goals and making resolutions. You resolve to lose weight, learn a new skill, break a bad habit, travel more, improve your work/life balance, etc. If you’re like me, you start off strong but usually find yourself slipping by week 2 or 3—especially when the frigid weather makes you want to stay snuggled under the blankets. These expert tips from leadership blogs may finally help you stick to those New Year’s goals.

Don’t be overambitious.

Pick one resolution and devote all your energy to achieving it. Don’t try to multitask your way to a better self.It’s unrealistic to expect that you can learn a new language, start a new hobby, read more books and get in better shape all at the same time. You have a much greater chance of achieving your goals if you focus on changing one aspect of your behavior at a time.

It’s also important to start small. For example, instead of resolving to go from “couch potato” status to running a 5k, maybe set a goal to walk for a half-hour each day.

Focus on overcoming obstacles. Research has shown that fantasizing about something can trick your brain into thinking you’ve already achieved it, which actually reduces motivation. Instead, try to think about the obstacles that inevitably will get in your way and plan for ways to overcome them.

Don’t rely on willpower. Change your environment to make good habits easier to achieve and bad habits easier to avoid. For example, hide the junk food and keep cut vegetables handy for snacking. Log out of social media apps to avoid random doomscrolling. Set alarms and reminders.

Remember that screwing up is part of the process. It doesn’t mean you’ve failed. Pick yourself up, shake it off, and then start again the next day.

Source: “New Research Reveals 8 Secrets That Will Make Your New Year’s Resolutions Succeed,” Barking Up The Wrong Tree, December 2024

Conquer self-limiting beliefs.

A self-limiting belief is a thought or belief that you see as the truth about yourself or the world around you and that restricts you from your full potential. Some examples: I’m too lazy. I hate the gym. I don’t have time. It’s too hard. I don’t have enough money. I need to spend my energy taking care of [blank].

The first step toward eliminating a self-limiting belief is becoming aware of it, which might take a bit of self-reflection. What is the story you are telling yourself? What do you believe about yourself?

Then you need to determine whether those beliefs are serving you or not. Writing thoughts in a journal or talking it through with a trusted person can help. You may find that many self-limiting beliefs actually originated with external sources, such as family members, peers, teachers, societal or cultural expectations.

Identify small, consistent steps that you can take to achieve your goal. If the doubting voice tries to knock you off track, just remember why you wanted to make the change in the first place.

Source: “The Culprit Behind Many Broken New Year’s Resolutions,” Mayo Clinic, Jan. 2, 2025

Break big goals down.

One reason it’s so hard to make long-term changes is that humans are wired to prioritize instant gratification over delayed rewards. A goal that’s too big can be intimidating, and it can be hard to stay motivated when the result seems so far away. Instead of focusing on the end-game goal, break it down into small, achievable steps.

Remember that new habits don’t happen overnight. They are developed slowly, through repetition. We are more likely to repeat a new behavior if it’s reinforced in a positive way—getting to listen to your favorite podcast only while you’re on a walk, for example, or spending a half-hour learning Spanish on Duolingo before letting yourself check social media.

Social support is also important, whether it’s working toward a goal with a partner or joining an online group. It’s helpful to have other people around who are working on the same goal, especially on days when motivation is lacking.

When you do inevitably slip up, don’t be too hard on yourself. Life has a way of getting in the way of even the best intentions.

Source: “New Year’s Resolutions: Why They Often Fail and How to Stay on Track,” University of Delaware, Jan. 2, 2025

Make a plan.

Don’t wait until the last minute to choose your goal. Picking wisely and putting in extensive planning are essential parts of achieving any goal. Brainstorm how you will tackle a major behavior change, including the steps you will take, why you want to do it, and ways you can keep yourself on track.

Creating a detailed written plan can help you stick to your goal. This allows you to consider what tactics you will use when you’re faced with challenges. Start by writing down your goal, making a list of things you might do to achieve that goal, and noting any obstacles that might stand in your way. By knowing exactly what you want to accomplish and the difficulties you might face, you’ll be better prepared to stick to your resolution and overcome anything that might sidetrack you.

Consider keeping a resolution journal, where you can write about your successes and struggles. Write down the reasons why you are working toward your goal so that you can refer to them during times when you feel uninspired and unmotivated. Think about what is causing you to falter (such as stress from work or home life) and how to cope effectively.

Source: “10 Great Tips to Keep Your New Year’s Resolutions,” Verywell Mind, Jan. 20, 2023