Most people abandon their New Year’s resolutions by February. The statistics are stark: over 80% of resolutions fail within weeks. However, the problem isn’t necessarily the idea of setting goals, but how those goals are set. According to the Pew Research Center, 70% of Americans don’t even bother making resolutions, suggesting a widespread awareness of their futility.
The core issue? Resolutions are often too broad and lack a realistic path to completion. Vague aspirations like “get healthier” or “lose weight” are overwhelming from the start. Instead of setting yourself up for failure, experts suggest a mindset shift: focus on small, achievable changes.
The SMART Approach to Goal Setting
Dr. Rachel Goldman, PhD, a psychologist at NYU Grossman School of Medicine, emphasizes the power of SMART goals: Specific, Measurable, Attainable, Realistic, and Time-bound. The difference between “be healthier this year” and “go to sleep 10 minutes earlier three days a week” is the difference between failure and progress. A SMART goal provides a concrete plan, making it easier to stay on track.
Start Small, Be Flexible, and Show Yourself Grace
The key is to avoid overwhelming overhauls. Dr. Goldman advises framing goals as tweaks, not transformations. This means starting with minimal effort—easing into changes instead of attempting radical shifts.
Another critical point: ditch the all-or-nothing mindset. Life happens. Unexpected events will disrupt plans. The most effective approach is to build flexibility into resolutions from the outset: replace “every day” with “three days a week,” or “most days.” Progress is better than perfection.
Self-Compassion Matters
Finally, abandon self-criticism. If you miss a few days, don’t punish yourself. Use it as an opportunity to reset and recommit. As Dr. Goldman points out, life is unpredictable. Self-compassion is essential for long-term success.
The reality is that life will inevitably throw curveballs. Flexibility and self-grace are not weaknesses, but necessary components of achieving lasting change.
By adopting these strategies—setting SMART goals, starting small, and practicing self-compassion—you significantly increase your chances of not only making resolutions but keeping them.
