6 ways to stick to your New Year's resolutions

Stick it by Robin Bea Jan. 15, 2021

Shutterstock It’s easy to get hyped up about a new resolution at the start of the year, but the willpower to keep habits can quickly fade.

Shutterstock Research suggests nearly 50 percent of people give up on their resolutions by February, and only 19 percent of people keep them for two years or more.

Shutterstock Good news: It’s still early in the year. Now is the time to consider 6 research-backed ways to keep your New Year’s resolutions .

6. Pick goals you actually want to keep It may seem obvious, but the first step toward keeping your New Year’s resolutions is making sure that you actually want to .

Shutterstock Habits are easier to form if they come from a genuine desire that aligns with your values , rather than external pressure.

If you’re having trouble keeping a resolution, consider whether it's something you actually want to accomplish or if you feel obligated to. Shutterstock

5. Start habits, don’t stop them Research has shown that it’s easier to start a new habit than it is to break an old one.

Shutterstock If you want to cut out smoking or eating junk food, for example, you’ll have an easier time if you replace those habits with something else.

4. Be clear People have an easier time keeping New Year’s resolutions if they’re clear and actionable .

Shutterstock A resolution to work out three times per week is more likely to be successful than one to get in shape because it’s specific and trackable.

3. Start small If you’ve followed all the steps so far and are still having trouble keeping your resolution, you may have just been too ambitious .

Shutterstock Taking small steps toward your goals can help you make progress, and even just delaying urges can help build impulse control .

Shutterstock Having sparkling water instead of beer once per week is more achievable than quitting cold turkey, and it could lay the foundation to stop drinking altogether.

2. Set yourself up for success As much as we like to think we’re in control, our environment plays a big role in whether we’re able to stick to resolutions.

Shutterstock If you can summon the willpower not to bring junk food home from the store, you won’t have to fight the temptation to eat it later.

Shutterstock Peer support can greatly boost your chances of success as well, so consider asking friends and family to help keep you accountable .

1. Reward yourself It’s common to think that punishing failure will encourage you to do better next time, but research shows that being too hard on yourself actually makes goals harder to accomplish.

Shutterstock Rewarding yourself for success has a much better chance of paying off in the long run.

Shutterstock Focus on the ways you’ll reward yourself for success to boost your motivation — then actually enjoy those rewards to cement your new habit as a positive change.

Shutterstock Sticking to good habits is never easy, but using science-backed methods and remembering that you can always start over can set you on the right path.

6 ways to stick to your New Year's resolutions

More stories from Inverse