It’s easy to start the new year full of enthusiasm for change. But by March, many resolutions have fizzled. If that sounds familiar, you’re not alone. Dr Marny Lishman, a health and community psychologist, shares strategies to help you reset and achieve your goals.
“Eighty per cent of New Year’s resolutions fizzle out by February,” Dr Lishman explains. “A lot of us burst into the new year with big plans, but life gets in the way.”
For many, unexpected challenges like illness, work stress, or shifting priorities can derail progress. The key is not to abandon goals but to reset and approach them differently.
Step 1: Prioritise Your Goals
Start by listing all your resolutions. “Look at your goals and rank them from easiest to hardest,” Dr Lishman suggests. “Or, choose the one that excites you most.”
Beginning with an easy or exciting goal helps build confidence. “Achieving small wins creates momentum to tackle harder goals later,” she says.
Step 2: Focus on One Goal at a Time
Trying to change too much at once is overwhelming. “Pick just one goal to focus on,” Dr Lishman advises. “If you spread yourself too thin, your goals will compete for attention, draining your energy.”
Step 3: Break Goals into Actionable Steps
Broad goals like “get healthier” can feel vague. “Break them down into specific behaviours,” Dr Lishman says. “Are you going to walk around the block? Go to the gym? Eat more vegetables?”
The more detailed, the better. “Decide when, where, and how long you’ll do each action. Put it in your calendar. Set reminders. Treat it like an appointment.”
Step 4: Use Planning and Accountability
Planning ahead prevents obstacles from derailing progress. “Mapping out your year helps anticipate roadblocks,” Dr Lishman explains. “You don’t need every detail, but having a general idea of what’s coming keeps you on track.”
Accountability also makes a difference. “Apps like Couch to 5K help break down goals and provide reminders,” she says. “Some people do better with a workout buddy or a group. If that helps you stay consistent, go for it.”
Step 5: Build Sustainable Habits
External motivation like apps or friends can fade. “Ultimately, you need to become your own accountability partner,” Dr Lishman says. “The goal is to create habits that stick, even when your support system isn’t there.”
If you struggle with motivation, consider joining a local group. “Find a walking group or fitness class in your area,” she suggests. “It provides structure until you can maintain the habit on your own.”
Step 6: Reframe Your Mindset
Mindset plays a huge role in long-term success. “Instead of saying, ‘I have to do this,’ try saying, ‘I get to do this,’” Dr Lishman says. “Shifting from obligation to opportunity changes your motivation.”
By focusing on small, consistent steps, you can restart and actually achieve your New Year’s resolutions. The key is not perfection but persistence. As Dr Lishman puts it: “Start small, stay consistent, and let your progress build over time.”