Another new year, another New Year’s resolution!

The start of a new calendar year is an exciting time that marks a period of both celebration and reflection. The new year will not only have you seeing 20/20 (😉), but this upcoming January 1 will be the start of a new decade no less. Personally, that means I’ll be giving my intentions for self-improvement a little extra thought.

Whether it’s committing to less screen time, saving money or exercising more, the tradition is about thinking what you would like to modify and improve in your future.

However, setting resolutions is one thing, following through is another. For example, the January gym rush historically sees between 10–12 percent of all gym membership sales take place, which is proportionally more than any other month during the year. For most of those new members, the motivation only lasts so long.

Keeping this in mind, how do we make and more importantly keep a New Year’s resolution? The following tips have really helped me follow through with my resolutions in the past:

• Quality over quantity — I used to set as many resolutions as possible, but I learned that it’s more about proposing the right ones. Check in with yourself according to these three areas in your life — personal, work and health. Think about how you handle personal relationships and/or your family life. Reflect on your career goals. Take stock of your health habits and consider the unhealthy ones. If you think in terms of these three categories, then setting three smaller goals may be more achievable than one lofty one.
• Define motivation — Resolutions are doable and buildable just like goals. Part of accomplishing a goal is understanding why it is important to you in the first place. It helps to figure out what triggers the desire to behave a certain way. Let’s say you are trying to cut down on sugar. Why do you reach for a chocolate in the first place? Anxiety? Boredom? Understanding the why will give you a stronger sense of purpose, and this sense of purpose will keep you accountable and motivated.
• Be precise and realistic because wording matters. The broader and more general a resolution is, the more difficult it will be to follow through. I started being more specific with my goals. Instead of telling myself to “eat better” or “exercise more” I decided to “eat more vegetables during lunch” and “work out every Tuesday and Thursday.” By having clear instructions for yourself, it is easier to achieve them and eventually build on these smaller tasks, while being realistic means accounting for inevitable mistakes.
• Track performance and reward yourself to reinforce a new routine. On average, it can take up to two months before a new behavior becomes automatic. That’s why goals have to be measurable and in order to track milestones it’s important to create a plan and schedule a “roadmap” in a calendar or spreadsheet. So every time you fought the urge to procrastinate or to reach for that chocolate bar, write it down and celebrate it! Rewarding yourself by buying a new workout outfit, getting a massage or seeing a new movie can keep you motivated.

Now, take a piece a paper or a journal and write down your 2020 resolutions! Or type them into the notes app on your cellphone. Physically see your resolutions and even visualize yourself achieving them. Next, set up reminders whether on your phone or on sticky notes posted on your work desk and around the house. Even involve friends and family because even though resolutions are very personal, your progress will affect those around you. In the end, there is no magical formula and sticking to a resolution is a challenging process, so don’t be too hard on yourself and remember there’s always next year!