How to Maintain Your Motivation and Stick to Your New Year's Resolutions

Many of us feel motivated to set New Year’s resolutions at the beginning of the year. But as the year progresses, we sometimes begin to feel overwhelmed, get busy with normal life, lose motivation, and forget the new goals we have set.

 So, how can we stay committed and motivated without putting undue stress on ourselves?

1. Set Realistic Goals

At the start of the new year, many of us feel a strong desire to change. This can lead to us setting goals that are overly ambitious or unrealistic, which can quickly lead to burnout and disappointment. Instead, focus on goals that are achievable, measurable, and specific, such as "I will walk for 30 minutes, three times a week" or "I will practice mindfulness for 5 minutes each day."

2. Be Flexible

Life is unpredictable, and some days won't go according to plan. That’s okay! Resolutions don’t have to be all-or-nothing. If you miss a day or two, adjust your goal or timeline rather than abandoning it altogether. Health thrives on compassion and consistency, not perfection.

3. Focus on the Process, Not Just the Outcome

It’s easy to get caught up in the result, but the journey is just as important (and can be fun). Celebrate each small milestones and acknowledge the effort. Every move forward is significant. By emphasizing progress rather than perfection, you'll experience greater satisfaction along the way and be more likely to stick to long-term goals.

4. Breaking Your Goals Down into Smaller Steps

To make progress towards your goals, start slow and break your larger goals into smaller, more manageable steps. For example, if your goal is to read more books, start with a small target like setting aside 10 minutes each day to read. Focusing on one small thing at a time reduces anxiety, helping you to avoid feeling overwhelmed. It also creates a feeling of accomplishment along the way, helping sustain your motivation.

5. Practice Self-Compassion, Not Self-Criticism

We are often harder on ourselves than we are on others. This is especially true when we fall short of our resolutions. However, self-criticism creates self-sabotage by increasing stress and self-doubt. Instead, practice self-compassion by being kind to yourself when things don’t go according to plan. Encourage yourself like you would encourage a good friend, and recognize that setbacks are part of the process, not an indication of failure.

6. Accountability Partners and Support Systems

We all need help! Making resolutions with someone else that you trust - like a friend, family member, or therapist - can increase your likelihood of success. Knowing others are cheering you on and supporting your goals can be a huge boost for your health and motivation.

7. Pivot When Needed

As the year progresses, your goals and priorities may shift. It's important to stay open to re-evaluating your resolutions if circumstances change. Flexibility doesn’t mean giving up, it means giving yourself the grace to change course when necessary. Health isn’t about rigid adherence to rules; it’s about finding balance, joy, and resilience in the face of challenges.

8. Redefine Success

Don’t define success by the completion of a goal. Success is also found in your effort! Growth and learning that happens along the way is what changes you as a person. Reframe your definition of success to include the progress you’ve made, no matter how small, and the emotional rewards that come with pursuing something meaningful.

9. Reflect and Adjust Regularly

A great way to stay connected to your mental health and your resolutions is by setting aside time each month to reflect on your progress. Are you still excited about your resolutions? Have any of your goals changed? Are there areas where you feel stuck? Regular check-ins help you stay grounded, assess whether your resolutions are serving you, and adjust as needed without judgment. It also prevents you from continuing down a path that’s no longer in alignment with your evolving values or needs.

10. Prioritize Mental Health in Your Resolutions

Above all, don’t forget to prioritize your mental health when setting resolutions. Whether it’s dedicating time to relax, practicing self-care, setting healthy boundaries, seeking therapy, or simply being more mindful, mental well-being should be at the heart of your goals. The most important resolution you can make is to be kinder to yourself.

Remember, the point of New Year's resolutions! It isn’t to add more stress to your life - it’s to create long-term, positive changes that enhance your happiness and well-being. Be gentle with yourself, take it one step at a time, and give yourself permission to evolve as you go.