Post-it note on calendar saying "Start!"

Behavioral medicine physician shares tips to make your New Year’s resolutions stick.

For many people, the start of the new year inspires hopes of self-improvement. People resolve to eat better, exercise more, save money, and learn new skills. 

But research suggests that less than 10% of Americans keep their resolutions throughout the year. Debra Schanck, LMFT, a clinical therapist at Loma Linda University Behavioral Health, says success with resolutions is more than achievable by changing our approach. 

Why do New Year’s resolutions fail?

“Mental blocks are one of the biggest reasons why resolutions fail,” Schanck says. "Many people use all-or-nothing thinking.” In behavioral health, this is a cognitive distortion, where anything less than perfect is seen as a failure. 

“People are better off focusing on progress over perfection,” Schanck says. 

If your goal is five workouts a week and you’ve increased from two to four, focus on your progress instead of missed targets. Encouragement can drive continued improvement more than self-criticism. 

Another reason resolutions fail is because environments sometimes don’t support success. Schanck recommends setting yourself up for success by acquiring or maintaining resources that help you meet your goal while removing any potential obstacles. 

If your resolution is to eat healthier, this can look like buying more whole foods and getting rid of any processed snacks in your cabinets. If your resolution is to read more, this can look like researching and purchasing books that you’re interested in.

Setting your resolutions

“How you set your goals is one of the most important keys to success,” Schanck says. She recommends the S.M.A.R.T goal approach as a simple but effective way to stick to resolutions. 

S – Specific

Think about exactly what you want to achieve and make your goal as specific as possible. If your goal is to eat healthier, instead of “eat healthier,” say “eat more fruits and veggies and eat out less.”

M – Measurable

Make your resolutions measurable. If you’re cutting down on eating out, your goal can be reducing eating out from five times to twice a month. 

A – Actionable

Your resolution should be realistic and achievable. 

R – Relevant

Your goals should matter to you and be reflective of your values. “Your goal needs to come from you. It can't be from trying to please others,” Schanck says. 

T – Time-bound

Set a time frame for the actions associated with your resolution.  

 

Finally, give yourself grace: celebrate your progress, allow for setbacks, and keep moving toward your resolution. 

If you seek mental health care in the new year, learn more about the services offered at Loma Linda University Behavioral Health.