Hack Your New Year’s Resolutions: How to Finally Make Them Stick

The beginning of the year is a time when many of us think about goals for the year—those well-intentioned resolutions. The word “resolution” comes from the Latin word resolvere, meaning “to loosen” or “to resolve.” Unfortunately, many resolutions end up loosening their grip on us by February.

If you’ve ever found yourself abandoning a gym membership or reverting to old habits just weeks after setting new goals, you’re not alone. I’ve been there, too. But the good news is, it doesn’t have to be that way.

Here are three hacks that can help your resolutions stick this time around. Whether you’re revisiting old goals or setting new ones, these tips are designed to set you up for success:

1. What Do You Actually Want?

Most resolutions are vague or framed around avoidance:

• “I want to lose 10 pounds.”

• “I’m cutting out sugar.”

• “I’m going to quit smoking.”

Resolutions like this often fail because they don’t focus on what you truly want. Your brain doesn’t process negatives well—if I say, “Don’t think about a pink elephant,” what comes to mind?

Instead, ask yourself: What is the positive outcome I’m looking for?

• Do you want to feel stronger?

• Do you want more energy to play with your kids?

• Do you want to breathe easier and feel healthier?

Visualize the result you want and create a resolution that speaks to that vision. It’s easier to stay motivated when you can clearly imagine what success looks like.

2. Small and Steady Wins the Race

Big, sweeping changes can feel exciting at first but are often unsustainable. Small, consistent actions make a much bigger impact over time.

For example, when I wanted to incorporate more movement into my routine, I identified the barriers that were holding me back:

• I struggled with inconsistency in the afternoons.

• I hated commuting to the gym.

• I disliked being sweaty in cold weather.

By acknowledging these roadblocks, I found a solution that worked for me: working out at home in the mornings. It wasn’t a drastic overhaul but a small adjustment that fit seamlessly into my day.

Another helpful mindset is to take things one day at a time. Instead of focusing on the entire year ahead, ask yourself:

• “Can I do this just for today?”

Repeat that question daily. Over time, small victories accumulate into big wins. Or, as my dad used to say: “The best way to eat an elephant is one bite at a time.”

3. Teach Your Body and Mind That It’s Safe to Change

So much of what we do daily is deeply ingrained in our subconscious. Think about how you can drive to work on autopilot or get ready in the morning without much thought. Your brain thrives on routine—it’s familiar and safe.

To make lasting changes, you need to show your nervous system that change is safe. One way to do this is by making small, low-stakes adjustments to your daily routine:

• Take a different route to work.

• Sit in a different spot during meals or meetings.

• Switch the hand you use for brushing your teeth.

These micro-changes signal to your brain that new patterns are not a threat. Over time, this can make it easier to introduce and maintain bigger changes, like new habits or routines.

Reflecting on Your Goals

As you consider your resolutions, take some time to reflect:

• What do you truly want to achieve this year?

• What small, actionable steps can you take to move closer to that vision?

• What old patterns or beliefs might you need to let go of to create space for something new?

Remember, your resolutions don’t have to be perfect, and you don’t have to tackle them all at once. The key is consistency, compassion, and clarity about what you’re working toward.

If you’re ready to dive deeper into your goals and need support building sustainable habits, let’s connect. Coaching can be a powerful way to bridge the gap between where you are and where you want to be.

Let’s make this the year your resolutions stick—and the year you step fully into the life you’re envisioning.