Resolutions: Are They Worth It?
As a professional in the fitness industry, I know this time of year is usually our busiest. People are filled with desire and motivation to strive for better in the New Year. And I get it—we all want to improve our lives, and these aspirations are rooted in good intentions. Most people can easily express what they want to improve in the coming year. The hard part, however, is always the follow-through. By mid-January, 80% of people abandon their resolutions. Hence, the second Friday of January is called ‘Quitter’s Day!’
So, the question has to be asked: Are resolutions worth it?
As I see it, the answer can absolutely be “yes.” But most people don’t fully understand how to achieve the goals they set. Usually, there’s a lack of clarity in the resolution itself. For example, someone might say they want to “eat better next year.” But if they never sit down and carve out how they’ll eat better, they’re setting themselves to abandon their goals by Quitter’s Day.
Let me share a quick story: One of my clients came to me last January with the goal of “getting healthier.” But after digging deeper, we realized that her real struggle was consistent hydration. Instead of overwhelming her with a strict diet or intense workouts, we focused on a simple habit: drinking one liter of water every day. By the end of the month, she not only stuck to her hydration goal, but increased it to 2 liters, and felt motivated to tackle the next habit on her list. Small, focused changes make a big difference.
How Do I Make a Resolution Stick?
Start Small
Break goals into manageable steps. If your goal is to “eat better,” ask yourself: What’s one small step you can take to start? Is it eating more vegetables, consuming less sugar, or drinking less alcohol? Once you pinpoint the area you want to improve, brainstorm a realistic plan to build that habit. If you want to eat more vegetables, start by adding one serving of vegetables per day. If you want to eat less sugar, clear your pantry of tempting treats and set a goal to avoid buying sugary snacks during your next grocery trip. Small, reasonable goals are the foundation of long-term success.
Track Progress
How will you measure your success? Will you track your food intake, journal your progress, or stay accountable with a friend or family member? Perhaps you’ll use a whiteboard on the fridge to write down your goal and tally each day you stick to it. Find a tracking method that fits your lifestyle and keeps you engaged.
Stay Accountable
Share your goals with a friend, coach, or support group. Accountability can make all the difference. Text a friend each morning to ask if they’ve completed their walk. Plan meals with your spouse to ensure vegetables are included every night. As a health coach, I’ve seen firsthand how having someone on your side can dramatically improve follow-through. Accountability transforms intentions into action.
Focus on Habits
Build routines instead of relying on motivation. Motivation is fleeting, but habits are lasting. For example, filling your water bottle every night before bed is a habit. Over time, it becomes second nature. Start with one small habit, stick with it for a month, and then add another. These building blocks will eventually lead you to your larger goal of “eating better.” It takes time, but sustainable habits are the key to lasting change.
Celebrate Milestones
Acknowledge and celebrate small wins to stay motivated. Celebrating just one successful day may seem silly, but starting is often the hardest part. At the end of your first week, treat yourself to a massage, a facial, or another act of self-care. These rewards reinforce your progress and remind you that your efforts are worth celebrating.
Conclusion
Resolutions are absolutely worth it—when approached with clarity, intention, and a solid plan. Start small, track your progress, stay accountable, focus on building habits, and don’t forget to celebrate your milestones. With these tools, your resolutions can become meaningful, sustainable changes that improve your health and well-being beyond January.
So, are you ready to set goals that stick this year? I know you can do it—and I’m here to cheer you on every step of the way!
Mandy Torres
I'm Mandy; a health coach, fitness trainer, and nutrition coach. I love helping others find a purpose in health and wellness, rescuing dogs, and traveling the beautiful landscape of Costa Rica with my husband.
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