How to Set New Year’s Resolutions That Actually Stick
It’s January 1st. You’re lounging on the couch, LaCroix in hand, jotting down a list of resolutions in a brand-new notebook. This is going to be your year. You’re going to drink enough water, save more money, and finally release the artistic genius who’s been hiding inside you.
Fast forward to January 15th. The notebook is gathering dust. The water bottle is clanking around in the back seat of your car. And the genius? Still very much hiding.
Resolutions fail so often that “New Year, New Me” has basically become a joke. That’s because when most of us make resolutions, we’re relying solely on intention instead of seeking out the tools it actually takes to get the job done.
I’m here to tell you you can set goals that actually stick—without relying on willpower or waiting for the perfect time to start.
Here’s how.
Behavior Change 101: Small, Imperfect, Consistent Steps
Lasting change doesn’t come from grand gestures or flawless execution. It’s all about small, imperfect steps taken consistently. Think of consistency not as perfection but as the stubborn determination to start over—again and again and again. Successful people are not magic; they just keep trying. (Just like quitting drinking!)
Why Resolutions Usually Fail
Most resolutions are doomed from the start because we fall into one (or more) of these five traps.
We Forget About Them. Resolutions don’t magically stay top of mind. Without a plan to keep them front and center, they fade into the background.
We Don’t Plan. Big, vague goals like “get healthy” are overwhelming and directionless. Without small, specific steps, we’re setting ourselves up for failure.
We Overplan. Raise your hand if you’ve ever spent hours creating the perfect plan, only to never act on it. Overplanning is sneaky procrastination in disguise. You can not, and will not, “vision board” your way to success without action.
We Don’t Celebrate. All work and no play make resolutions feel like a chore. Motivation fizzles when there’s nothing fun to look forward to.
We Pick the Wrong Goals. Ever set a goal because you felt like you “should” want it? If the goal doesn’t light you up or it’s based on what someone else wants for you, your resolution will be DOA.
The Five-Step Framework for Resolutions That Stick
Here’s the thing about resolutions: they don’t need to be perfect—they just need to move you forward. Use this simple framework to create goals you can actually stick to.
1. Create Your Foundation
Let’s say you’re thinking about running a 5K. Instead of jumping straight into a training plan, start by asking yourself:
What do I really want? Is it running a 5K, or is it feeling stronger and more energetic?
Why do I want this? Picture the benefits—better health, a sense of accomplishment, or maybe a way to spend time with your sporty friends and get more cardio.
What would success look like? Be specific. Imagine crossing the finish line, sweat pouring, high-fiving everyone in sight. What would your time be?
What steps will get me there? Start with the big picture, then reverse engineer your path. When is the 5K? How many weeks of training will it take to be ready? Do your research, and stay realistic about what you can actually commit to.
2. Access Your Prior Knowledge
Think about what you already know:
Needs: What needs do your current behaviors meet? How will you meet those needs once you change your behavior?
Relationships: Who cheers you on? Who drains your energy? Who inspires you? Who knows how to do what you want to do?
Skills: What can you already do? What might you need to learn? How have you learned to do hard things in the past?
Circumstances: What obstacles in your life will you need to plan around?
3. Plan for Success
Here’s where it gets practical:
Write down your goal. Every. Single. Day. Writing goals increases your odds of success by up to 80 percent.
Break it down. Get specific about what small steps you’ll take now, next, and later. Focus on ONE at a time.
Put supports in place. Whether it’s an app, a coach, or a playlist, find tools that keep you motivated.
Schedule it. If it’s not on your calendar, it’s not happening.
Create accountability. Ask a friend for check-ins or set reminders for your future self.
4. Take Imperfect Action
Progress isn’t linear, and it’s never perfect. These suggestions can help you stay focused while still remaining a falable human.
Track your progress. Keep your goal visible—use sticky notes, alerts, or apps to stay on track.
Live “Resolution First.” You know the term “pay yourself first”? This is the same concept. Tackle your goal early in the day before life gets in the way. Your resolution is your resolution because it wasn’t a priority before. Make it one!
Own your excuses. Be honest when you find yourself making excuses like “I deserve this” or “just this once.” Acknowledge that you are making an excuse and acting out of alignment with your plan. Then recommit—without beating yourself up.
5. Celebrate Your Wins
Resolutions don’t have to feel like a grind! Plan for some fun or risk getting bored and resentful.
Gratitude now. Speak to yourself as if you’ve already succeeded: “I’m so grateful I prioritized my health this year.”
Acknowledge milestones. Big goals often have big timelines. Celebrating the milestones keeps you motivated to keep going.
Celebrate your restarts. Slip-ups aren’t failures—they’re part of the process. Remember, consistency is just a willingness to keep coming back and starting over. Like with meditation, when our minds wander, we return to our breath again and again. Consistency is the same idea.
Brag about it. Share your success with friends, treat yourself, or shout it from the rooftops. You deserve it—and you never know who you will inspire!
Wherever You Are, Keep Moving Forward
You don’t need January 1st. You don’t need a vision board. You just need a plan and the spark to begin—and that can happen any time.
To help you get started, I’ve created a free workbook to guide you through the five-step framework. Download it here, and get ready to make 2025 the year your resolutions actually stick—one small, stubborn step at a time.
Want more support? Join the Big Sober Energy Community Membership for accountability, encouragement, and personalized guidance as you work toward the big sober life you want!