Making (and Keeping) New Year’s Resolutions Without Losing Your Mind
Every January, the same thing happens. Gyms get crowded. Grocery carts fill with leafy greens. Water bottles reappear from the back of cabinets. And somewhere around mid-February… motivation quietly slips out the back door.
If this sounds familiar, you’re not failing. You’re human.
New Year’s resolutions get a bad reputation because so many of them don’t stick—but that doesn’t mean setting goals is pointless. It just means we need a better, kinder approach. One that focuses less on perfection and more on progress.
Here’s how to make resolutions that feel doable, meaningful, and—most importantly—keepable.
Start With Why, Not What
Before deciding what you want to change, ask yourself why you want that change in the first place.
Want to exercise more?
Why? To feel stronger? Have more energy? Reduce stress? Keep up with your kids?
Want to eat better?
Why? To support digestion? Improve sleep? Feel more confident in your body?
When your goal is tied to something that genuinely matters to you, it stops feeling like a chore and starts feeling like self-care. The “why” becomes your anchor when motivation fades—which it will, because that’s normal.
Think Smaller Than You Think You Should
One of the biggest mistakes people make with resolutions is aiming too big, too fast.
“Work out every day.”
“Cut out sugar completely.”
“Wake up at 5 a.m.”
These sound impressive, but they’re also exhausting—and hard to maintain long-term.
Instead, think about the smallest version of your goal that would still move you in the right direction. A short walk after work. Adding one more vegetable to your plate. Going to bed 15 minutes earlier.
Small actions are easier to repeat, and repetition is what builds habits. Once something feels routine, you can always build on it.
Focus on Adding, Not Just Taking Away
Resolutions often come with a lot of “don’ts”:
- Add movement you enjoy
- Add more water throughout the day
- Add moments of rest
- Add protein to your meals
- Add time outside
When you focus on adding supportive habits, the less helpful ones often fade on their own—without the guilt spiral.
Make It Fit Your Life
A resolution that works on paper but doesn’t work in your real life is going to fall apart quickly.
If you hate running, “train for a marathon” is probably not the move. If your schedule is packed, committing to two-hour workouts isn’t realistic. If cooking stresses you out, elaborate meal plans may backfire.
Your goals should fit your lifestyle—not require a total personality overhaul.
Choose habits that align with:
- Your schedule
- Your energy levels
- Your preferences
- Your responsibilities
The best resolution is the one you’ll actually do.
Expect Imperfect Days (and Plan for Them)
Here’s a secret no one talks about enough: consistency doesn’t mean never missing a day.
Life happens. You’ll get sick. Work will get busy. Motivation will dip. That doesn’t mean your resolution is “ruined.”
What matters is how you respond to those moments.
Instead of thinking, “I already messed up, so what’s the point?” try:
- “What’s the next best choice I can make today?”
- “How can I get back to my routine tomorrow?”
Planning for imperfect days ahead of time—by building flexibility into your goals—makes it easier to bounce back without guilt.
Track Progress in Ways That Actually Matter
Progress isn’t always visible on a scale or calendar.
Sometimes progress looks like:
- Having more energy in the afternoon
- Sleeping better
- Feeling less stiff when you wake up
- Noticing improved mood
- Feeling stronger or more capable
Pay attention to how your habits make you feel, not just what they look like on paper. Those small wins are often the most motivating.
Use Support (You Don’t Have to Do This Alone)
Resolutions don’t need to be a solo mission.
Tell a friend what you’re working on. Join a class. Work with a professional. Share your goal with someone who will encourage you—not shame you.
Having support can provide:
- Accountability
- Encouragement on hard days
- Perspective when you feel stuck
- Celebration when you hit milestones
Sometimes just knowing someone is in your corner makes all the difference.
Let Your Goals Evolve
You’re allowed to change your mind.
A resolution that made sense in January might need adjusting by March—and that’s okay. Goals aren’t contracts; they’re guides.
Check in with yourself occasionally:
- Is this still serving me?
- Does this still feel aligned with my priorities?
- Do I need to adjust the pace or approach?
Growth isn’t linear, and flexibility is a strength, not a failure.
Remember: Progress > Perfection
The most sustainable resolutions aren’t about becoming a “new you” overnight. They’re about making small, steady choices that support your health, happiness, and well-being over time.
You don’t need a perfect streak.
You don’t need all-or-nothing rules.
You don’t need to wait for another January if something stops working.
You just need a willingness to keep showing up—most of the time.
So this year, set goals that feel supportive instead of punishing. Be curious instead of critical. And remember: the best resolutions aren’t the ones you never break—they’re the ones you keep coming back to.
Here’s to a new year built on balance, intention, and progress that actually lasts. 🎉
Bethany Wolcott
D’Youville Chiropractic ‘26
