2025 is here, and for many of us, that means New Year’s resolutions. As we reach the middle of January, potential setbacks to success have probably already started rearing their head. We’re breaking down some common mistakes people make when trying to get started with better habits. Even if you didn’t make any resolutions as the clock wound down on Dec. 31, it’s never too late to set some goals for self improvement.
DO:
Be Flexible
Set firm, realistic goals to achieve. However, also give yourself some wiggle room. If your goal is to be more involved in the community, try fitting regular volunteering into your weekly schedule, but if you find it conflicts with other commitments, don’t be afraid to adjust. Weekly volunteering may not work, but scaling back to once or twice a month may be manageable. If you’re forgiving and flexible, it will mean less disappointment and frustration down the line. It’s also better than completely throwing out a resolution at the first setback.
Know the Challenges
If there weren’t obstacles to success, it wouldn’t really be a resolution. Knowing what might get in your way can help you be more successful. Challenges might be physical like finding time for a new behavior or emotional, such as fear if you’ve resolved to try something new. Proper planning will prepare you to overcome whatever may stand in your way. For example, if you want to quit smoking, research possible setbacks and how long it usually takes to kick the habit.
Track Your Progress
It can be easy to set a goal and then forget about it as life gets busy. Keeping track of your progress can help keep you focused on your resolution. You can journal or use an app to follow your fitness or food-based ones. On days when you’re struggling, it can be helpful to look back over how you’ve done and motivate you to keep going.
Get Support from Others
According to experts, social support is one of the top predictors to keeping a resolution. A goal set as a group may be more likely to succeed since you’re accountable to someone else. Find a friend who is willing to work out with you, or as a family, choose to set aside time for healthy meal planning. You also can find support from a professional like a health coach to help keep you on track and motivated.
DON’T:
Focus on the Result
Aiming to lose weight or save money may seem like great resolutions. However, the focus is on the ends, not the means. An effective New Year’s resolution should be about building better habits. Sometimes, it’s better to focus on making small changes. Instead of resolving to lose 15 pounds, make a plan to workout every morning. If you are thinking you’d like to save $10,000, work specifically on cutting back on how often you order takeout. These resolutions are actionable and offer strategies to help achieve larger goals.
Do Something Just Because It Sounds Good
There are many resolutions commonly made, such as losing weight, eating better or drinking alcohol less. While popular, they may not be right for you. You know your own limits better than anyone. If exercising every day or cutting out alcohol isn’t going to work for you, don’t make it your resolution. To be successful, your goal has to be sustainable. Choose something that can translate into a long term behavior. For example, people may be jumping on a fad diet, but that probably won’t be effective in the long run. Focus on making a change that easily becomes part of your daily routine, like drinking more water or cutting back on added sugar.
Make Too Many Resolutions
You may have started off the year with big plans like losing weight, volunteering more, eating your vegetables, reducing your screen time and spending more time with family. According to experts, that’s too much for a New Year’s resolution. Instead, pick one or two specific goals. This sets you up for success rather than feeling like a failure when you can’t do everything.
Pick the Same Resolution
Do you set a goal to diet every year, but February always finds you reaching for the junk food again? Mix it up by modifying your usual goal or choosing something different. This helps you avoid falling into the same pitfalls that tripped you up in the past, increasing your chances at success. It also may make your resolutions feel more exciting and engaging, instead of a stale rehash of years past. If healthy eating is what you want, instead of completely revamping your diet, aim to do something like make better choices when planning meals.
Sources: Cleveland Clinic, UC Davis Health