5 game-changing hacks to make your resolutions stick

It feels easier to stay motivated in January. It’s a new year, a fresh start, and a good opportunity to reflect on parts of your life you’d like to change.

Often, these resolutions have great intentions: to improve your health, your wellbeing, your happiness, or your lifestyle. They can also give you the structure and direction you need to reach your goals.

But they’re not always easy to stick to.

Unrealistic expectations, low motivation, and a lack of planning are all common reasons why people let their resolutions drop off. “Despite these hurdles, adopting effective strategies can dramatically improve the likelihood of success,” says Ivo Vlaev, Professor of Behavioural Science at University of Warwick.

So what strategies will help make those resolutions stick?

1. Find your inner ‘why’

“Understanding the underlying reasons for your resolution can provide lasting motivation,” says Ivo. And that motivation will be key to helping you continue with your goals moving forward.

So, what is your ‘why’? Why do you want to exercise more, cook more food at home, or run 5km? Reflecting and thinking about this could give your resolution more meaning and purpose. Instead of just “getting healthier”, is it because you want to get fitter to be a role model for your children? Or perhaps it’s to set yourself up for a healthier and longer life?

2. Make your resolutions smart

And by that, says Ivo, set goals that are Specific, Measurable, Achievable, Relevant, and Time-bound (SMART). “Clear and actionable resolutions are easier to follow than vague aspirations,” he says. For example: Instead of saying, “I want to exercise more,” say, “I will workout at home three times a week for 30 minutes”, or “I will go for a 10-minute walk every morning”.

If you’ve already set the intention to exercise more this year, as we head into February, can you try and apply the SMART technique to that goal?

3. Track and celebrate

Track your progress and celebrate your wins! It can be helpful to use a journal or a habit tracker for visual reinforcement of your goal, says Ivo. If your goal is to exercise three times a week and you tick a box off for each time you work out, you’ll be able to consistently see how much you have achieved.

And it’s important to celebrate those achievements, too. “Positive reinforcement is crucial for maintaining motivation,” he adds. Acknowledge this and give yourself a pat on the back. Recognise that it wasn’t easy, and maybe even schedule in some rewards for key milestones to make this new lifestyle you’re on more enjoyable.

4. Stack habits

Stacking habits is when you link new behaviours to existing routines for “seamless integration”, as Ivo says. By doing this, it might bring this new habit into your lifestyle in an easier way.

So, for example, if you want to meditate more, you might stack the habit of meditating for 5 minutes after you brush your teeth every morning. You might do a 10 minute workout after you get back from a dog walk. Or you might cook one healthy meal on a Sunday when you’re doing batch-cooking for the week.

5. Accept and plan for obstacles

One of the biggest challenges with resolutions is that when people stray away from their goal, they struggle to get back on track. “Identify potential challenges and prepare solutions in advance,” says Ivo.

So, for example, if you’re going on holiday, accept that your meal plan or exercise routine may be paused for a week. If you’re too tired to cook, have a batch of frozen meals you’ve made in the freezer to get out instead. If you can’t fit in a run or a specific workout class, do a 10 minute online YouTube workout.

But also, know that setbacks happen. “View setbacks as learning opportunities rather than failures,” says Ivo. It’s not the end of the road. It’s ensuring you continue on that journey. If you miss a workout, don’t dwell on the guilt, plan on when you can do the next one.

“Embrace the opportunity to reflect and grow,” says Ivo. “2025 could be your most productive and fulfilling year yet.”

This article was written by The Body Coach team.