6 ways to set achievable and healthy New Year’s resolutions

The start of a new year symbolises fresh beginnings and an opportunity for self-improvement. Yet, New Year’s resolutions often get a bad reputation for being short-lived. It’s not that they are inherently flawed—it’s often how they are set. 

Success lies in making resolutions that inspire real, sustainable change and prioritising healthier habits over grand, unachievable goals. So how do you go about doing that? Well, we’ve outlined a how-to below, allowing you to approach your resolutions this year in a way that builds momentum, celebrates small wins, and sets you up for lasting success.

1. Start small for big impact

Setting lofty resolutions like “lose 20 kilograms” or “exercise daily” can feel empowering in the moment but can quickly become overwhelming. Instead, focus on smaller, specific habits that contribute to larger goals. 

For instance, if you aim to improve your fitness, start with a goal like “walk for 15 minutes three times a week” or “do one strength training session weekly.” These steps are not only more manageable, but they also build confidence as you achieve them. Each small victory reinforces your motivation and sets the stage for bigger wins.

2. Monthly progress

Setting an annual target can be daunting–imagine your workplace asked you to work on something for a whole year? Instead, break your targets down into monthly milestones. For example, if your goal is to eat healthier, aim to cook three new healthy recipes in January. In February, add meal prepping twice a week. And so on.

This approach allows you to check in with your progress regularly, adapt as needed, and stay motivated throughout the year. Keeping a journal or using an app can help track these achievements and provide a clear picture of how far you’ve come.

3. Choose enjoyable goals

One reason resolutions often fail is because they feel like obligations rather than enjoyable pursuits. To set a resolution that sticks, choose activities you genuinely enjoy or find ways to make them more appealing. If your aim is to exercise more, pair it with something fun, like listening to your favourite podcast or joining a dance class. This strategy, known as “temptation bundling,” links an enjoyable activity with a habit you’re trying to build.¹ When resolutions include a source of pleasure, you’re far more likely to stay committed.

4. Plan for setbacks

Perfection isn’t realistic, and expecting it can lead to disappointment. Life is full of surprises, and there will inevitably be days when things don’t go as planned. It’s therefore important to anticipate setbacks and approach them with flexibility. 

If you skip a workout or eat more than planned, think of it as an opportunity to start fresh, not as a failure. Getting back on track after a slip-up helps you build resilience and stay committed over time. Remember, what matters most is your overall progress, not the occasional setback, and it is this perspective that can help you stay positive and avoid feeling discouraged.

5. Try to be sustainable

Ambitious resolutions can quickly burn out if they aren’t sustainable. Going from no exercise to working out six days a week or drastically changing your diet overnight may be too much to maintain. Instead, build gradual, realistic habits that you can stick with over the long term. 

If your goal is to eat healthier, start by adding an extra serving of vegetables to your meals rather than attempting a complete dietary overhaul. Sustainability means pacing yourself—start with one or two manageable changes and add more as they become second nature. You aren’t trying to make life less enjoyable, after all.

6. Celebrate small wins

Lastly, recognising progress, no matter how small, is of utmost importance. If you manage to stick to your walking plan for a month or successfully meal-prep for two weeks, celebrate these milestones. Small rewards—like a relaxing evening out or treating yourself to a new book—help reinforce positive behaviour and craft an enjoyable journey. Next year is your year. We know it.

The numan take

New Year’s resolutions don’t have to be grand, all-or-nothing challenges. By setting specific, achievable goals and focusing on sustainable habits, you can create lasting change that supports your wellbeing. Break goals into small, manageable steps, be flexible when setbacks arise, and celebrate your progress along the way. 

References:

1. Milkman KL, Minson JA, Volpp KGM. Holding the hunger games hostage at the gym: An evaluation of temptation bundling. Manage Sci [Internet]. 2014;60(2):283–99. Available from: http://dx.doi.org/10.1287/mnsc.2013.1784