Millions of people set New Year’s resolutions every year, but research suggests that most abandon them within a few weeks. A 2020 study published in PLOS ONE found that only 55% of participants stuck to their resolutions after one year (Oscarsson et al., 2020). The key to success lies in discipline, not just motivation. Here is how to stay committed to your goals.
One major reason people fail is setting unrealistic resolutions. The SMART goal framework—specific, Measurable, Achievable, Relevant, and Time-bound—empowers you to keep resolutions actionable and realistic. Instead of saying, “I will exercise more,” a SMART goal would be, “I will go to the gym three times a week for 45 minutes.” This approach puts you in the driver’s seat of your resolutions, giving you a sense of control and empowerment.
James Clear, author of Atomic Habits, emphasizes that “you do not rise to the level of your goals; you fall to the level of your systems” (Clear, 2018). Instead of focusing on big resolutions, develop small daily habits that support your goal. For example, if your resolution is to read more, commit to reading five pages every night before bed.
Accountability increases the likelihood of success. A study by the American Society of Training and Development (ASTD) found that having an accountability partner increases goal achievement by 65%, and setting up regular check-ins boosts success to 95%. Tell a friend about your resolution or join a group with similar goals.
Motivation fluctuates, but discipline is the unwavering force that sustains progress. One effective strategy is Mel Robbins’s 5-Second Rule. When you feel hesitation, count down from five and take immediate action. This disrupts self-doubt and builds discipline over time (Robbins, 2017). This approach will help you stay determined and focused on your goals.
Regularly reviewing progress keeps you reassured and confident. Use a habit tracker, journal, or app to measure your consistency. If you notice setbacks, adjust your approach rather than quitting. Flexibility is key to long-term success. This approach will give you the confidence that you’re on the right track, even when facing challenges.
Sticking to resolutions requires discipline, smart goal-setting, and accountability. By building habits and tracking progress, you can turn your resolutions into lasting changes. This year, focus on consistency, and success will follow.
1. Clear, J. (2018). Atomic Habits. Penguin Random House.
2. Oscarsson, M., Carlbring, P., Andersson, G., & Rozental, A. (2020). A large-scale experiment on New Year’s resolutions. PLOS ONE.
3. Robbins, M. (2017). The 5 Second Rule. Savio Republic.
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