In this article I will be sharing tips on setting your new year’s resolutions in a way to actually achieve it. They are attainable, which means you can start practising them right away and you won’t get discouraged by next week.

1. Personalize your goals and be realistic.

Set goals that are within your capabilities and consider your limitations e.g. your personal fitness level, health concerns, available time and motivation. Tailoring your expectations to your personal situation helps you set achievable goals. Setting an unattainable goal is just setting yourself up for failure. Making a realistic resolution is one way to ensure you will keep it!

2. Focus on the process.

Make most of your goals process goals, rather than outcome goals. “Exercise regularly” is an example of a process goal, while “weigh 60kg” is an example of an outcome goal. It’s changing your processes — your daily behaviours and habits — that’s the key, not necessarily focusing on a specific number on the scale. Just make sure that your process goals are specific, measurable, and realistic, too.

3. Think short term and long term.

Short-term goals keep you engaged on a daily basis, but long-term goals motivate you over the long haul. Your short-term goals can become stepping stones to reaching long-term goals. Because healthy, permanent lifestyle changes can be a long process, your goals need to be feasible for the long term.

4. Write Out Your Goals.

Writing out your goals makes more of an impact than just thinking about them. It requires an extra step, and will likely help you keep your eyes on the outcome for a little longer. You can even go the extra mile and tell someone else about your goals so they can help you along the way. Having a support group will add encouragement and motivation.

5. Make Small Changes

It’s helpful to plan a series of small goals that build on each other instead of one big, all-encompassing goal. Remember that you’re in this for the long haul. Anything you undertake too intensely or too vigorously will quickly become uncomfortable, and you’re more likely to give it up.

6. Evaluate your progress.

Review your goals each week. Were you able to successfully meet your goals last week? Think about what worked and what didn’t. Make plans for how you will reach your goals both today and during the course of the week.

7. Don’t Give Up.

Often, making changes involves setbacks. Setbacks are a natural part of behaviour change. Everyone who successfully makes changes in his or her life has experienced setbacks. Identifying potential roadblocks —time, perfectionism, excuses, — and brainstorming specific strategies to overcome them can help you stay on course or get back on course.

Don’t give up on your goal. If you mess up and stray from your plan, think about the reasons you want to change. Get back on track and make it happen. Think about how you can avoid temptation in the future and avoid it. Yes, sometimes our goals are hard to accomplish, but if you give up you will never accomplish them.

8. Reward Yourself.

Setting up rewards for meeting your goals or steps along the way will help you stay motivated e.g., start that new book you’ve wanted to read, enjoy a bubble bath, visit the theatre, movies, or a sporting event or have a short outing to a local coffee shop. Think of a reward that helps you stay within reason and feel motivated to keep moving toward the prize.

Good luck!