Goal setting is on everyone’s mind this time of year. Unfortunately, the further we head away from New Years the less likely we are to stick with our resolutions. Research shows that only 9% of Americans that make New Year’s resolutions stick to them. I’d like to say this number is shocking, however, if I’m being honest it’s more validating than anything. 

Creating resolutions can feel easy, but sticking to them can feel anything but. 

What Makes Sticking to New Year’s Resolutions So Hard? 

The Ohio State University outlines a number of reasons that sticking to resolutions can be really difficult. 

  1. Goals SHOULD be set when we feel an urgency or need to change. New Years resolutions are set more so out of tradition or obligation. While your goals might be wonderful, you may not be invested. It’s hard enough to change, even harder if you don’t fully see the value in it. 
  2. Obstacles. Change is difficult and the road to a better place is rarely without challenges. It can be helpful to expect adversity which can make it easier to keep going when you’re faced with it. 
  3. Goals aren’t set in a reasonable way. Setting big, overarching goals is great, however, it leaves little room for celebration along the way. Breaking your long term goals down into smaller, achievable goals can really keep you going when you want to give up. 
  4. Accountability. It is important that you feel invested and are holding yourself accountable. Does anyone remember that Post-It commercial? What they are referring to is a statistic from Dr. Gail Matthews with Dominican University in California. We are 42% more likely to carry out our goals if we write them down. Writing down your goals and communicating them to those close to you can make you more likely to follow through due to a feeling of accountability. 

Setting Realistic Goals You Can Stick To

Now that we know why we have a hard time with resolutions, let’s focus on how we can all do better. 

  1. Set goals you are invested in, ones you actually care about. 
  2. Make them reasonable. Don’t expect to run a marathon if you’ve never jogged in your life. 
  3. Share your goals with those that are close to you AND will provide healthy support. Not someone who will guilt you or make you feel bad if you cahnge your mind or path along the way. 
  4. Break your goals down into digestible chunks and give yourself credit along the way. 
  5. Don’t wait until Monday to change. Many of us wait for a magical date to make a change, start healthy change as soon as you’re ready. 
  6. Falling off of your goal doesn’t mean you should let the pendulum swing in the complete opposite direction. For example, if you are trying to eat healthier and you have a donut for breakfast, good for you! That doesn’t mean you have to eat junk food all day because you strayed from the path once? All things in moderation!
  7. Don’t forget about your mental health. We focus A LOT on physical health and let’s be honest, how we look, when making resolutions. Take care of your whole self, not just pieces of you. 

In Conclusion 

Setting goals and working toward them can be complicated, any time of the year. This time of year it can be particularly difficult. When you set realistic goals that you are actually excited about, it can begin to feel a little easier. 

Working toward your goals can be hard. Not working toward your goals can be hard. Choose your hard, my fellow human, and remember….. Therapy can help. 

Carolina Counseling Services contracts with skilled licensed therapists and psychiatric professionals that can help you learn how to set and maintain boundaries that work for you. Reach out to CCS now to get started!