How to Make New Year’s Resolutions Actually Stick

Every January, the new year arrives with a lot of pressure to become a “new you.” I see it firsthand at Spark Yoga—classes are full, wait lists are full, mats are lined up wall to wall, and the energy is high. It feels motivating… until a few weeks pass and the studio slowly starts to quiet down again. Not because people failed, but because big, all-or-nothing resolutions are hard to sustain in real life.

If the new year has you feeling inspired to change something, there is a more realistic way to approach it—one that fits into your life and lasts beyond January. Here are a few tips for setting realistic goals you can actually stick with.

Be Specific

Vague goals like “drink less” or “get healthier” sound nice, but they’re hard to measure—and even harder to commit to. Instead, get specific. If your goal is to drink less alcohol, decide on a target—like no more than two drinks per week, or only drinking on weekends. The more clearly you define your goal, the easier it will be to stay on track.

Add Instead of Remove

Rather than focusing on what you want to cut out, try thinking about what you want to add to your life. If your goal is to eat healthier, make it a goal to eat more fruits and vegetables, as opposed to removing carbs or sugar. Instead of trying to lose weight, try to exercise more! Keeping your goals positive will make them easier to keep up.

Track Your Progress

Tracking your progress is a simple but effective motivator. Sometimes just being able to check a box can be surprisingly motivating. I like simple tools, like the app called “Way of Life.” If you want to go deeper, I highly recommend journaling about the process. Instead of just writing what you did, write about how you’re feeling. Unless you’re a super-human, you’re going to face challenges around keeping up with new goals. Writing about those challenges can help you get through them. And don’t expect to do it 100% of the time right off the bat. It’s all about improvement, not perfection.

Find an Accountability Buddy

You’ve probably heard this one before—but that’s because it works. Sharing your goals with others makes you more likely to follow through. Even better? Find someone with a similar goal and check in regularly. Supporting each other builds motivation and helps keep things fun.

The new year doesn’t have to mean a total reinvention. Small, intentional changes can add up to something meaningful. And remember, it’s not about being perfect. It’s about showing up for yourself.