It’s estimated that more than half of all resolutions fail, but that doesn’t have to be the case for you this time. Here’s how to identify the right resolution for you, create a plan and reach it.
If you’re getting started, you might like our Health Coaching 101 short course for simple tools you can use today.
Table of contents
Choose your goal
Dream big and enjoy the journey
There’s nothing wrong with setting big, audacious New Year’s resolutions. It’s inspirational. It will give you a kick to get started. There’s just one caveat with that – don’t put your happiness on hold while you wait to achieve that goal. For example, many of us tend to have this ongoing issue with weight. We say, “When I lose five kilos, then I’ll be happy”. What a load of rubbish.
Set your goal, make it big, and go for it, but be happy in the moment and on the journey to achieving it.
Know your ‘why’
What is your ‘why’? And do you care enough about this ‘why’ to make the changes necessary and stick to it during the inevitable tough times? Only when you truly understand yourself and the ‘job to be done’ will you achieve your health goals.
To help you more fully understand your ‘why’, start by asking yourself the right questions. And that’s harder than you think. As Richard Feynman, a famous physicist, once said: “The first principle is that you must not fool yourself and you are the easiest person to fool.”
Bottom line: If you want to achieve your goals then you are going to have to truly understand yourself. Why is this goal important to you?
Make your goal a SMART goal
SMART is an acronym for:
- Specific — your goal is well‑defined and clear, e.g. “I’m going to train to do a 10km race in July.” “I’m going to lose 5kg.” “I’m going to reconnect with my siblings by calling them every month.” …and not something vague about trying to eat healthier.
- Measurable — set criteria that measure your progress, e.g. number of training sessions per week; weight lost each month; hours slept each night. Daily photos, a journal or notes on your phone can help track progress.
- Achievable — is this goal attainable for you? Absolutely dream big, but is it reasonable to be the same weight as in your 20s, or run a marathon in two months? Trying to take too big a step too fast can leave you feeling frustrated.
- Relevant — this comes back to your ‘why’. Is this a goal that really matters to you, and are you making the resolution for the right reasons?
- Timely — the timeline should be realistic. Give yourself enough time to get to your finish line, with smaller goals along the way.
For more on goal setting, the NHS has guidance on how to set goals you can keep.
Make it stick
Break it down
Focus on (and celebrate) each small win and make gradual progress towards your big goal.
We often overestimate what we can achieve in the short term, but we grossly underestimate what we can achieve in the long term – Dr Louise Schofield
Get support
Changing your habits, or introducing new healthy habits, is a lot easier if you have support from the people around you. Get your partner, family or a friend to work towards the same goal, whether it’s eating healthier, doing more exercise, or spending more time together as a family.
If you fall off, get back on the horse
We’re all human. Despite our best intentions, we all slip up sometimes. The first step is acceptance that mistakes are going to happen. But just because you make one misstep doesn’t mean that you have to make a second or a third.
If you’ve missed a smaller goal on the way or strayed off the path you’ve set for yourself – it’s okay. Just jump back on that horse. Keep galloping forward. Don’t use it as a reason or an excuse to let yourself off and think, “I might as well give up this goal”. To err is to be human and it’s entirely normal.
Be kind to yourself
So, worst case scenario – you didn’t reach the goal you had set for yourself in your New Year’s resolution. That doesn’t mean that you failed. Don’t beat yourself up about it. We can be very harsh when we talk to ourselves. Instead of thinking, “I blew it. What’s the point now?”, be kind to yourself. Think about what you’ve learned, give yourself credit for trying, and encourage yourself to try again. Remember, your goal doesn’t have to be a New Year’s resolution. You can start afresh anytime – how about tomorrow?
Key takeaways
- Dream big, enjoy now: pursue the goal and enjoy the journey.
- Know your why: a clear reason sustains effort when it gets tough.
- Use SMART: make goals specific, measurable, achievable, relevant and timely.
- Go small, then repeat: break goals into steps and celebrate wins.
- Get support and self‑compassion: ask for help, and if you slip, reset kindly.
Want expert guidance and community while you build healthy habits? Explore our Health Coach Programme.
FAQs
What is a SMART goal?
A goal that is specific, measurable, achievable, relevant and timely, so you can track progress and stay focused.
How big should my goal be?
Big enough to inspire you, yet realistic for your timeframe and life; pair ambition with small, repeatable steps.
How do I find my ‘why’?
Ask what outcome matters most and why now; keep asking “why” until the answer feels compelling and personal.
What if I miss a day?
Expect slips. Acknowledge it, learn one thing, and start your next step today without self‑criticism.
How often should I review progress?
Weekly works for most people: check your measures, adjust the next small step and schedule it.
Do I need a coach to succeed?
No, but support helps. A buddy or coach can increase accountability, problem‑solving and confidence.
