Unrealistic vs Achievable New Year Resolutions Tips for Setting and Keeping Those Goals

Have you ever asked yourself any of these common questions about New Year Resolutions?

• What makes the difference for the ones that are achieving their New Year's resolution for more than a couple weeks?

• How do I achieve a goal or resolution that sticks?

• What if I have made an unrealistic resolution, can I still change it to work for me?

I am here to tell you: YOU can achieve those goals and New Year's resolutions!

1. Understanding Unrealistic vs Achievable Resolutions

1. Common Unrealistic Resolutions

Examples include drastic weight loss in a very short time and quitting multiple bad habits at once.

• Characteristics of Unrealistic Goals

They are often vague, lack clear steps, and set unrealistically high expectations.

• Benefits of Achievable Resolutions

More likely to create sustainable change and boost motivation as progress is visible.

• Why People Fall for Unrealistic Goals

Desire for quick improvement and societal pressure to start fresh at New Year.

2. Eye-Opening Statistics on New Year Resolutions

• Success Rates of Resolutions

Around 80% of people fail to keep their resolutions by February.

• Common Resolution Themes

Health, finances, and personal development dominate the list yearly.

• Persistence and Habit Formation

Studies show it takes on average 66 days to form a new habit.

• Impact of Specific vs. General Goals on Success

People with well-defined goals such as SMART goals are significantly more successful.

3. How to Make a SMART Goal for Effective Resolution Setting

• Specific

Define exactly what you want to achieve, avoiding vagueness.

• Measurable

Establish criteria to track progress and measure success objectively.

• Achievable

Set realistic goals considering available resources and constraints.

• Relevant

Ensure the goal aligns with your values and long-term objectives.

• Time-bound

Attach a deadline to encourage focus and urgency.

• Examples of SMART Goals:

  • Physical Activities for Improving Mood: "I will walk 4 laps around the neighborhood loop, 4 times a week, to help improve my mood by increasing my endorphins."

  • Self-Care Boundaries: "I will say no to any extra work after 5pm, 3 times a week, to help me create a healthier work-home life balance."

  • Mindfulness: "I will begin my mornings with 8mins of deep breathing or PMR (Progressive Muscle Relaxation), before looking at my phone or tablet."

  • Sleep Hygiene: "I will turn off all screens or electronics at 9pm and read a book for 30min, to help prepare my mind and body for sleep."

4. Developing Habits to Stay on Track With Your Goals

• Start Small and Build Consistency

Introduce manageable changes that don’t overwhelm your routine.

• Use Habit Triggers and Cues

Link new habits to established routines or specific times to increase adherence.

• Track Your Progress Regularly

Monitoring daily or weekly progress reinforces commitment. You could use a blank piece of paper, a printable habit tracker, or an app.

• Celebrate Small Wins

Positive reinforcement enhances motivation and confidence. Give yourself a pat on the back or plan ahead for weekly milestones. Reward yourself with a treat, a new book, a bubble bath, or some other small token.

• Plan for Obstacles and Setbacks

Prepare strategies to overcome challenges without losing momentum. Grace to yourself will be the best mindset to have. If a setback happens, identify what was within your control versus what was not. Use it as a learning opportunity if it was within your control, or put it into perspective if it was not. Also as your preparing and creating that goal make a "Why" list to look back on when you may run into any setbacks. These things can help you bring that drive back and build that confidence to keep going.

5. Strategies to Keep and Adjust Your Goals Over Time

• Review and Reflect Periodically

Assess progress and be willing to adjust goals if necessary.

• Seek Social Support

Sharing goals with friends or groups can improve accountability. Choose either one person to help you or find a few people to call and check in on your progress. Remember: Progress Not Perfection!

• Avoid All-or-Nothing Thinking

Accept setbacks as part of the process rather than reasons to quit. This where those plans will help keep you motivated.

• Incorporate Flexibility

Adapt goals to life changes while maintaining forward momentum. For example, if you realize you aren't able to start with 4 laps around the block, then start with 1 lap. Be sure to make a goal within your goal of increasing the number of laps over time. So for the first week do 1 lap then, the second week do 2 laps and keep adding on each week until you reach that goal.

Conclusion

Always remember, it is about the progress and the journey to achieve those goals that matter too. Use the setbacks or any obstacles you may run into as a learning experience! Give yourself grace and compassion as you move through this journey to achieving and keeping those goals or resolutions in place!

To Hope & Healing,

Hannah Kane & Faith Factory Team