Set yourself up for success with your New Year’s resolutions!

They are in everyone’s ear and subject of many conversations at the end of each December: New Year’s resolutions. While these individual commitments for change beginning on the first of January are a popular endeavour, only few people follow through with them. Frequently cited research by Norcross and Vangarelli (1988) found that around one in five people give up on their new year’s resolution by the second week of January, and only one in five maintain their changes for two years or longer. Don’t throw the towel just yet though.

In fact, making changes to habits and behaviours with a New Year’s resolution has several advantages. The turn of the year brings with it the motivation from a fresh start – the new year often carries a sense of renewal, making it more likely to feel motivated to embark on change. Furthermore, such a specific date reduces chances of procrastination and its socially shared nature often increases accountability, support, commitment and resilience. So, go on, join the crowd.

But now to the important question: How do you increase your chances of success? Putting sufficient thought into your endeavour through thorough practical and mental planning is essential. Have a look at the following 10 steps to increase your chances of success:

1. Perform a values assessment.

Think about what is important to you. Cover lots of different areas in your life, like physical health, mental wellbeing, personal development and fulfillment, household, finances, parenting, relationships, social connections, career, community and cultural engagement, spirituality, travel and adventure.

You can write down a few value statements. Include any reasoning. For example:

• “I value having a clean house because it creates a calming environment that helps me feel more organized, focussed and relaxed.” Or

• “I value being well rested so that I can maintain energy, focus and a positive mindset and tackle daily challenges more effectively.

2. Reflect on the previous year.

The end of a year is a good point to stop and reflect on the previous twelve months – a reasonable period of time. What went well in the past year? What was missing? How did your actions align with your values? Were you happy? Which areas in your life did you find fulfilling? Which areas left you unsatisfied?

3. Point out what you want to maintain.

It can be very uplifting and motivating to take a step back and acknowledge what you are doing well. This step is also important to ensure that you keep in place what has proven to be beneficial for you.

4. Think about the changes you want to make in 2025.

Consider positive outcomes you are hoping to achieve, how you can bring these about and their connections with your values. Maybe you want to get more sleep so that you have more energy during the day to engage with your kids, feel less moody, reduce conflict in your relationship and be able to concentrate better at work. The more meaningful your planned resolution is to you personally, the higher your likelihood of success. By connecting the change to your core values and aspirations, you create a powerful intrinsic motivation and determination that propels you forward.

5. Reflect on why you haven’t made this change yet.

What has kept you from having made this change already? What has been standing in your way? What has caused you to maintain the status quo? Analysing these hurdles brings you awareness around the complex realities of your behaviours and allows you to re-order your priorities.

Maybe you haven’t been going to bed earlier because you have been feeling the need to unwind for some time with a book, movie or chat after your long days of work.

6. Do a comprehensive assessment of what precisely you need to change.

New Year’s resolutions often center around wanting more – more exercise, more healthy food, more family time, more sleep. However, wanting more often comes with necessary adjustments in other areas. Obviously, we cannot magically generate more time in our day to accommodate all new goals. Hence, we also need to think about what we are willing and able to compromise on, replace or adjust. So, if we want to go to bed earlier at night, we might need to commit to less time reading a book or talking to our partner around bedtime. And to feel more relaxed at the end of the day and less compelled to read a book or talk to our partner for an hour, we might need also need to make adjustments throughout the day, for example encouraging our kids to be more independent and help more around the house. So, maybe a new year’s resolution centered on more sleep like “I want to be ready to sleep by 10pm every weeknight” needs to be accompanied by "AND reduce my reading time in the evening by 30 minutes AND I will get the kids to clean up after dinner and tidy up their belongings every night”.

7. Prepare yourself for setbacks.

Change is hard. A study by Lally and colleagues indicates that it takes 66 days on average to change habits. You may have a few days where you slip back into old habits: Remember that this doesn’t mean that your resolution has failed or even that you fail as a person. So, before you start, make a pledge to yourself that in case of any missteps, you will pick yourself up, adjust, if necessary, try again and keep running.

8. When you don’t succeed straight away, look at which parts exactly you are struggling with.

To continue with our example goal, are you struggling to teach the kids to clean up? Are you feeling in need of you-time for other reasons? Do you miss reading? If you feel like you need to re-shift priorities again, what else can you change to accommodate them? Can you reach out for help and support to anyone? Identifying exactly what doesn’t work for you is important in order to be able to make necessary adjustments.

9. Adjust your goal if necessary and just start again.

Embracing flexibility and adaptability is crucial when pursuing your goals. Don't be too hard on yourself if you encounter setbacks or realize your initial objective isn't quite right. Remember, progress is not always linear and every step forward – no matter how small – brings you closer to your aspirations. Simply reassess, readjust, and restart. There's no need to wait for a specific date or milestone. Because ultimately, any day is a great day for a new resolution!

10. Celebrate your success!

At the end of each day of successfully implementing the change, give yourself credit for the mental strength and resilience you have shown. Imagine you were speaking with a friend and they were sharing their success that day. What would you say to them? State the same to yourself.

When you have reached your goal, step back and look at your achievement. It is not easy to change habits and behaviours and you have done it! You have beat the odds with your mindpower. Have a look at how it’s impacted your life. Which positive outcomes can you observe? You deserve to feel very proud of yourself.

By following these 10 steps, you'll be well on your way to setting yourself up for success with your New Year's resolutions. Remember, change is hard, but it's not impossible. With careful planning, self-awareness and resilience, you can overcome obstacles and achieve your goals. Don't be discouraged by setbacks – instead, learn from them and adjust your approach as needed. Celebrate your small wins and acknowledge the significant impact they have on your life. By making meaningful changes, you'll not only achieve your resolutions but also cultivate a stronger, more compassionate relationship with yourself. Embrace the transformative power of New Year's resolutions and make this year a catalyst for lasting growth and self-improvement.