How to Make Your New Year’s Resolutions Stick

It’s that time of year when we analyze where we’ve been and where we’re headed. If you’re in a self-reflective mood and think making a New Year’s resolution is a good idea for you, let these six Scouted health experts guide you toward achieving your goals. Read on for their tips on how to create resolutions that will not be a fleeting memory come March.

Envision the life you want. Dr. Brooke Stubbs, founder and president of Rooted Femme in Austin, Texas, recommends to anyone getting started on goal setting to envision where you want to be. “Get a journal, write it down, then consistently keep track of the actionable steps that are getting you to your desired goal,” she says. Eager to speed up the process? Stubbs encourages noting, and being grateful, for every daily win, big or small. “The simple act of gratitude for where you are brings you closer into alignment with that which you desire,” Stubbs says.

Be specific. In order to be successful with your resolution, Patrick Hoban, president of Three Tree Leadership Coaching and Consulting in Ann Arbor, Michigan, recommends choosing one resolution that you really want to be successful at and getting very specific about your goals. “Saying you want to ‘lose weight’ or ‘workout more’ is too general,” he says. “You need to instead say ’I want to workout three times a week’ in order to achieve it. That way, you have a specific goal to measure your progress.” 

Choose resolutions with deep meaning. Your chances of resolution success weigh heavily upon how much you value seeing it through. If you want to lose weight or work out more consistently, determine the meaningful “why” behind the resolution, Hoban explains. For example, the meaning behind losing weight might be to set a healthy example for your children or to maintain flexibility as you age. “You need to have something that will help you keep doing the difficult thing, like not eating sugar or working out consistently, when you just don’t feel like doing the right thing,” he says. 

Dig deep to create achievable goals. It’s easy enough to create a list of resolutions, but Dr. Sara Smith, an intuitive life and business coach based in Williamsburg, Virginia, notes that when we set goals from a logical, external mind, such as getting more sleep or making more money, they may be difficult to achieve if we don’t consider the many underlying and subconscious needs that are vital to address. First, Smith finds that specific, meditative practice can help uncover these blocks so you’re open to receive messages from deep within. Second, she recommends writing down goals in the past tense. “We are feeling beings, and when a goal is written as if it has already happened, it gets the entire body and nervous system on board, releasing a burst of feel-good hormones and imprinting a map into the mind,” she says. Finally, having quality accountability and community will deepen your commitment to your goals. 

Focus on lifestyle versus weight. When it comes to making weight-related resolutions, many people focus on the number on the scale and forget that fitness should be about health and well-being, first and foremost. Ford Stevens, founding trainer at Body By Ford in New Orleans, Louisiana, likes to encourage people to make realistic lifestyle changes they can implement right away, and adjust as they get more fit. “For example, instead of saying ‘I want to lose 10 pounds in the next eight weeks,’ say ‘I’ll do thirty minutes of cardio three days a week, and I’ll make sure to have a full serving of protein with each meal and snack,’” he explains. By making goals more about habits and less about arbitrary numbers and sizes, you ensure that your health and fitness are the number one priority.

Keep a schedule. When working to form new exercise habits, Stevens recommends working out at the same time each day and week. “In order for fitness to become a habit, it has to make sense for your schedule,” he says. “If it doesn’t, you won’t make time for it and it’ll always be shifted to the back burner.” Stevens recommends looking at your daily and weekly schedule and being realistic about when working out consistently makes the most sense for you, and what time of day working out would be sustainable over time. 

Set realistic health goals. If your health is your number one priority this year, Jennifer Nelson-Hawks, ND, ICP of Jennifer Hawks Health in Jackson, Wyoming, recommends five all-encompassing health resolutions that everyone could benefit from. 

• Embrace an anti-inflammatory diet. Fill your plate with a variety of fruits, vegetables, whole grains, lean proteins and healthy fats. It’s about nourishing your body and fighting inflammation in a natural, enjoyable way.
• Create space for mind-body harmony. In the rush of life, finding a moment for mental wellness is crucial. Incorporating practices like meditation, yoga, or deep breathing can be transformative. It’s not just about relaxation; it’s about empowering your mental health.
• Strive toward moderate, consistent movement. Movement doesn’t have to be daunting. Incorporating regular physical activities like walking can have a profound impact on your health. It’s about celebrating movement in whatever form brings you joy.
• Seek quality sleep and rest. Good sleep is foundational. Prioritizing proper sleep hygiene can transform those groggy mornings into a refreshed awakening.
• Limit processed foods and sugar. Nourishing your body means being mindful of what you consume. Reducing intake of processed foods and sugars is a crucial step towards better health and a happier gut.

Maintain a positive attitude. When you get off track after losing sight of a goal, Dabney Poorter, family nurse practitioner, certified nutritionist, and founder of Restore + Revive Wellness Center in Fort Worth, Texas, recommends staying positive. Avoid berating yourself for faltering and recognize that no one is perfect and this is a natural part of the journey. “If you need to, modify the goal to make it more achievable, and just keep putting one foot in front of the other,” she says. Most importantly, don’t give up–get back at it and keep moving forward.

TSG Tip 469 from Dr. Brooke Stubbs, founder and president of Rooted Femme in Austin, Texas; Patrick Hoban, president of Three Tree Leadership Coaching and Consulting in Ann Arbor, Michigan; Dr. Sara Smith, an intuitive life and business coach; Ford Stevens, founding trainer at Body By Ford in New Orleans, Louisiana; Jennifer Nelson-Hawks, ND, ICP of Jennifer Hawks Health in Jackson, Wyoming; Dabney Poorter, family nurse practitioner, certified nutritionist, and founder of Restore + Revive Wellness Center in Fort Worth, Texas. Rooted Femme appears in The Scout Guide Austin. Three Tree Leadership Coaching and Consulting appears in The Scout Guide Ann Arbor. Dr. Sara Smith appears in The Scout Guide Williamsburg & The Chesapeake Bay. Body By Ford appears in The Scout Guide New Orleans. Jennifer Hawks Health appears in The Scout Guide Jackson Hole. Restore + Revive Wellness Center appears in The Scout Guide Fort Worth.