Are you among the 30% of Americans expected to set 2026 New Year’s resolutions? If so, don’t just chase goals that sound impressive - focus on what matters most to you.
The most powerful resolutions are grounded in your values - the principles that guide your life when things get busy, messy, or uncertain. When your resolutions align with what you truly care about, they stop being just about discipline or checklists. They start becoming choices that feel natural and bring you closer to a sense of fulfillment.
Before adding a resolution to your list, ask yourself if it is worth your time, energy, and focus. Every resolution comes with a trade-off. Saying “yes” to one thing often means saying “no” to another. So, the question isn’t just what you want to achieve, but what you’re willing to release to make space for it.
Once you have chosen resolutions worth pursuing and identified how to make space for your goals, then it is time to create a plan. The best plans are clear and specific enough to measure progress, but also flexible enough to adjust when life shifts. A practical plan helps you stay consistent while still accepting the realities of your day-to-day life.
Let's explore important steps to choosing resolutions that will set you up for success.
Clarify Your “Why?”
The first step in choosing a resolution is becoming clear about your values. After all, there’s no point in working hard towards a goal that doesn’t align with your values. So, when considering a goal, ask yourself "why".
Examples
"I want to work out more, because I want to stay mobile to be able to play sports with my friends."
"I want to save more money, because I want to be able to travel when I retire."
"I want to eat healthier, because I want to feel more energetic to do the things I enjoy."
* If you struggle with this step, you may have lost sight of yourself in the busyness of life. Reconnecting with your true self is crucial to setting meaningful goals. Journaling can be a helpful tool to explore what you want out of the next year.
Know Thyself Deeper
Next, take a minute to notice your inner experience surrounding your current practice. What drives your behavior? What does the behavior do for you? This is crucial if you are going to set yourself up for success. Don’t skip this step!
Examples for struggling with working out:
"I haven't been working out more, because... there is no room in my schedule."
"I haven't been working out more, because... I am constantly tired."
"I haven't been working out more, because... I feel discouraged that I struggle with the workouts."
Targeted Strategies
You will need different strategies based on the underlying issues that were identified. It is crucial to understand what is keeping you from your goals, so you can choose a strategy that will actually address the challenge.
Examples:
"There is no room in my schedule" - you may need to identify things to give up, outsource, or delegate.
"I am constantly tired" - you may want to have your doctor do some lab work to rule out underlying concerns or start with very light movement.
"I feel discouraged that I struggle with the workouts" - it may help to change the type of workout you do or ask a friend to join you.
Be Specific & Realistic
Goals need to be specific and realistic to be achievable. Resolutions that are unclear or out of reach can leave us feeling like we are striving for something we will never reach. So, take an honest look at your capacity. What is your schedule like? How is your physical and emotional energy? As much as we hate to admit it, we are finite beings with limited capacity. Saying “yes” to one thing will mean saying “no” to something else. Make sure you have a resolution that is worth saying “yes” to!
Example:
I want to work out more, could become... "I will go for a 20-minute walk on my lunch break on M-W-F, instead of scrolling on my phone."
I want to save more money, could become... "I will work one extra shift a month and put the money in a new savings account that I will only use for travel instead of spending it quickly."
I want to eat healthier, could become... "I will eat 3 vegetables with dinner 5 days a week."
Make a plan
What do you need to do to make your goal a reality? Who do you need to involve?
- Conversations: Our resolutions may impact those around us. It will be easier to stay on track when others understand our goals and can support us. Consider involving them in the planning process below.
- Write it down: Use the above steps to come up with a clear picture surrounding the resolution. "I want to work out more, because I want to stay mobile to be able to play sports with my friends. I haven't been working out more, because there is no room in my schedule. I will go for a 20-minute walk on my lunch break on M-W-F, instead of scrolling on my phone."
- Schedule: Putting your plans in your calendar will help you stay on track. It is harder to ignore your goal when it is clearly marked in your schedule.
- Take the first step: It's easy to procrastinate taking the first step. You may not start it perfectly. That is okay; just start!
* If you are focusing on larger goals, breaking them into manageable steps can motivate you and keep you from feeling overwhelmed. Hank Ebeling, of H-4 Training, encourages clients to write down 4-5 goals and rank them, starting with what is easiest to change. Make your way down the list, easiest to hardest. Your success will encourage you along the way. As with smaller goals, put specific action steps on your schedule and include when you will evaluate your progress in meeting these goals.
Mindset
Think about your self-talk surrounding resolutions. Is it verbally abusive? If you wouldn’t say it to someone you love, why are you saying it to yourself? We all know children achieve more when encouraged rather than spoken to harshly. Why would it be different for us?
Many people think that speaking kindly to ourselves when we struggle is “letting ourselves off the hook” and will not help us achieve our goal, but the opposite can be true. Sarah Rudell Beach says, “When we fall short, we can gently and non-judgmentally bring our awareness back to our intention. That’s the purpose of setting resolutions - bringing a kind awareness to our behavior, recognizing when we’ve wandered, and beginning again.”
So, speak kindly to yourself and take some time for self-care. It will help prevent burnout and allow you to enjoy your success when you reach your goals.
Let's talk about your health goals at your next appointment. You can schedule online here or call the office at 630-448-0255.
Dr. Jamie