Lasting change is built on small, consistent choices.

As we embark on a new year, the possibilities can feel endless—and now is a great time to harness the momentum of a new year and make some real progress on those goals and dreams. The challenge often lies not in setting resolutions but in maintaining them. (And if you’re reading this after January, you can still harness new-year-like momentum by thinking of all the elements of a new year: a fresh start, which is something you can have whenever you imagine it.) Let’s face it: it’s hard to stick with goals!

Some research says that 50% of resolution-makers falter by the end of January. Though different studies have slightly different numbers, the pattern is clear: resolutions are inspiring, but maintaining these goals can be challenging. This writing is dedicated to helping you create sustainable changes in 2024 by understanding and overcoming common pitfalls and knowing how to stick with goals.

Setting new goals is something you can do all year—and I think it’s a great idea to do so. But there’s something about the power of a new year: new beginnings can be inspiring, and so can the synergy of making changes when so many people are going after their goals at the same time. And if you have a clear goal in mind, you’re already off to a great start, so don’t give up. Let’s double down on those goals. (And if you haven’t made any goals and you’re thinking, “Why is she assuming?” I want to encourage you to set just one goal now.) Get inspired and go for it! Then read on…

Here’s some more research about how to stick with goals:

• Realistic Goal Setting: Though it can be really tempting to set super-lofty goals, research emphasizes the importance of setting achievable goals. This might sound obvious, but when you’re setting goals, look at how much time and energy they’ll really take to achieve. You can always set higher goals after you reach these. Take Action: Set goals that are challenging yet attainable.
• Breaking Down Goals: One study highlights the effectiveness of action plans. Just deciding on a goal isn’t nearly as effective as deciding on the goal and then creating a detailed plan for attaining it. Making each step a manageable step that you can see yourself taking is the way to create a plan you know will work. Take Action: Divide goals into small, manageable steps.
• Importance of Habit Formation: Other studies find that habits, once established, are easier to maintain. A common example of this is that most of us brush our teeth every day without thinking about it–we don’t need to decide to brush our teeth at this point; it’s something we just automatically do as part of our routine. The same can be true for meditation, journaling, or other habits that take care of our well-being. This is good to know: once you establish something as a new habit, it practically takes care of itself. Take Action: Focus on creating new habits rather than temporary changes.
• Social Support in Goal Achievement: Research also shows that social support is crucial for success. Having people in your corner rooting for you, giving you ideas for overcoming obstacles, and ultimately celebrating your success can make all the difference in your path and results. Take Action: Share your goals with friends or family for support and accountability. This is why I created a community aspect for my app: it allows users to share their challenges and successes and stay on track with their new goals and habits.
• Monitoring Progress: According to science, self-monitoring increases the likelihood of achieving goals. That’s why the simple act of writing down what you eat can motivate you to eat healthier food and why tracking your spending can cause you to spend less: writing down your goals and charting your progress can lead to greater success and help you stick with goals. Take Action: Regularly track and review your progress. (This is also why habit trackers are included in my app, and probably why they were the #1 most requested feature!)

With all of this motivating your progress, you should find it easier to stay on track with your goals, whatever the time of year. You can do it, and now you have the tools to make it that much easier to stay on track. Let me know how it goes!

If you’d like more support in organizing your life in a way that decreases friction and stress and increases productivity and creativity, download my app, subscribe to my newsletter, or contact me to book a free coaching call!