7 Tips for Creating and Maintaining Your 2026 New Year’s Resolutions

At the start of the year, many of us find ourselves setting goals and making resolutions. While the intention is strong, the challenge lies in sticking to these resolutions throughout the year. 

Here is a framework behind making resolutions that stick:

How do you make a New Year’s resolution?

Creating resolutions that stick starts by understanding your why.

1. Identify your values: Understand why your resolution matters to you. Do you want to improve your health to have more energy for your family? Are you saving money for a specific dream?  Whether it's improving health or achieving personal growth, connecting your goal to your core values provides a deep-seated reason to keep going when motivation fades
2. Start small: Begin with small, specific and achievable goals to avoid feeling overwhelmed. If your goal is to lead a healthier lifestyle, start by adding a daily walk to your routine rather than committing to an hour-long gym session
3. Daily reflection: The simple act of writing down your goals makes them more tangible and increases your chances of success. Keep them in a journal or on a note you see every day. This daily reminder keeps your objective at the forefront of your mind and reinforces your commitment. Thinking about your goal daily helps integrate it into your routine, prompting small but consistent actions, like taking the stairs instead of the elevator, that add up over time
4. SMART Goals: Use the SMART criteria to structure your goals effectively:
   1. Specific: Have you ever heard the saying ‘It’s all in the details?’ That carries some weight. Vague resolutions often fail. Define your goals clearly. For example, instead of stating, "I want to get fit," specify, "I will walk 30 minutes every morning." Don’t rush into a resolution either; you are on your own clock
   2. Measurable: You need to be able to measure your goals. Whether it’s the number of times you work out per week, the number of pounds you’d like to lose or gain or healthy meals prepared per week, you have to be able to measure it and track your process. Logging this data in a journal can be a big boost to your confidence. The more you see yourself working towards that goal and achieving it, the more likely it is to become a habit
   3. Attainable: Go big or go home? That’s a saying that some people like to abide by, but for those who are trying to establish new habits that might not be your best bet. Start small. Build confidence. The higher you set the bar early on, the more daunting the process might seem to you. It’s important to remember that it takes time to create change. Be strong with your mind and convince yourself you can do it. One step at a time. Create a rhythm, repeat those steps, get comfortable and that will help you attain your goal
   4. Relevant: Your resolution should matter to you personally. If it doesn’t meet your why and your values, it likely won’t stick as you won’t have the proper motivation to keep going
   5. Timely: It’s important to view your resolution through the lens of a timeframe. Set attainable mini goals to reach throughout your journey. This will give you benchmarks to hit on the way to your goal. Sometimes setting a goal for a calendar year can seem daunting, but if you slice it up into four, three-month frames it can make it seem much more achievable and offer small victories along the way
5. Accountability partners: You don't have to pursue your goals alone. Share your resolutions with friends or family who can offer encouragement and help you stay on track. Having an "accountability buddy" can make a significant difference. This could be a friend you exercise with, a family member who checks in on your progress or even a professional like coaches or therapist. Surrounding yourself with people who support your ambitions creates a positive environment that can help you succeed
6. Reward system: Celebrating your achievements is a powerful motivator. When you reach a milestone, reward yourself. Did you stick to your workout plan for a month? Treat yourself to a new piece of workout clothing or a relaxing massage. These rewards acknowledge your hard work and reinforce the positive changes you're making. Incentives provide something to look forward to and can be the extra push you need to persevere through difficult moments
7. Incorporate them into your routine: Integrate your resolutions into your daily life. The more habitual they become, the easier it will be to maintain them

How do I stay motivated throughout the year?

Consistency is the backbone to staying motivated. Break your goals into smaller, achievable milestones and celebrate your progress along the way. Additionally, remind yourself of the reasons behind your resolutions and visualize the outcomes to maintain focus and drive.

What if I fail to stick to my resolutions?

Failure is a normal part of the growth process. Instead of viewing setbacks as failures, treat them as opportunities to learn and adjust your approach. Reflect on what went wrong, refine your plan, and get back on track with renewed determination.

Here’s how you can prepare and overcome them:

1. Anticipate challenges: Identify potential obstacles and develop strategies to overcome them. Whether it's setting boundaries at social events to avoid temptations or planning for busy weeks, foresight can prevent setbacks.
2. Flexibility: Be open to reevaluating your goals. If circumstances change or you've achieved your goal, reassess and set new targets.
3. Patience: Remember, significant change doesn't happen overnight. Be kind to yourself and allow time for progress.

What if I lose interest in my resolution?

If your resolution no longer feels meaningful, revisit your original intentions. Ask yourself whether the goal is still relevant to your current values and priorities. It’s okay to modify or replace resolutions that no longer align with your personal growth.

Is it okay to take breaks from working on my goals?

Absolutely. Rest and self-care are crucial to maintaining long-term success. Taking breaks allows you to recharge and prevent burnout, making it easier to sustain momentum in the long run. Listen to your body and mind to strike a healthy balance.

How many goals should I set for the year?

Quality over quantity is important. Focus on a few meaningful resolutions that are realistic and attainable. This ensures you can devote sufficient time and energy to each goal without becoming overwhelmed.

Achieving your New Year's resolutions is about creating a sustainable and rewarding journey. By setting clear goals, maintaining motivation and overcoming obstacles with resilience, you can transform your resolutions into lasting habits. 

Ochsner Health is here to help with your resolutions every step of the way with fitness trainers, primary care providers and dietitians.