How to build motivation and stay committed to your new year’s resolutions
It was nearing 11:59PM on December 31, 2024 and you set your intentions for the New Year. This was the year you were going to quit drinking. Or commit to running a marathon. Or stop procrastinating. You made your resolutions with full intention to keep to them this year. But today, less than a month later, you’ve found you’ve lost your mmph. It’s getting a little harder to stop hitting snooze. Or you started January completely committed to having a “dry” month, but then the administration changed, work continued to be difficult, or your child hit a sleep regression followed by another winter illness. Unexpected stress can be disheartening and return us to the status quo of maladaptive behaviors. The key here, and what you’ll see reflected throughout this post, is to be flexible and compassionate. Resolutions don’t have to be all or nothing, but we often view change behaviors in that light. It’s OK to have setbacks – I’d even argue it’s a normal part of the human experience.
How to reclaim your motivation
Find your why
Remind yourself of your “why.” Were you trying “Dry January” as a trial run to sobriety? Was your goal a temporary boost in skin texture and sleep? Was your resolution a commitment to a new exercise program to feel better, work off added pounds from the holidays, or to improve your overall health? Were you trying earlier mornings to find solo time for new creative endeavors or read more? Whatever the reasons behind your intended resolutions, bringing those to the forefront of your mind boosts motivation.
Identify barriers: What has stalled your progress?
Are day-to-day stressors making it too hard to commit to dry January? If so, what are some other strategies you might use for stress relief (e.g. baths, evening tea or cocoa, meditation or yoga)? Keeping a list of things you CAN do feels better than a mental list of things you’re not allowing yourself.
Was your resolution too big? If your goal is to run more often or to drink less, this is too broad. Operationalize your resolution using SMART (specific, measurable, attainable, relevant, and time-bound) goals. If you currently don’t run at all, a SMART goal is to run a short distance one day per week for the next month. You have the option to increase the distance and/or frequency one month at a time from there. If you currently drink 6 alcoholic beverages on Saturday nights, your SMART goal could be to reduce that to 3 drinks on Saturdays for the next month. Again, you can reevaluate from there whether you want to continue to alter your intake or maintain that.
You may need to look at scheduling your time differently so that your resolution feels more attainable. Really look at your typical schedule and think about where in your day this activity best fits with your lifestyle. Are early mornings just really not your jam? Is there another time of day that fits your energetic schedule for you to recommit to this new year’s resolution? Do you find that you’re itching for a glass of wine at the end of a tough week or the work happy hour is too hard to resist? See if a friend or coworker might be interested in trying a non-alcohol-oriented activity with you instead so that you’re less focused on what you can’t have.
Treat yourself
Find meaningful ways to reward yourself. Start by noticing how you feel when you’re following your resolutions: Dedicate time each week (even pencil it in, if needed) for self reflection through journaling, meditation, or therapy. How does this change feel in your body? Is your energy down? What about your mood? How are you showing up at work, home, or school that’s different, new, and/or exciting to you? Do these changes feel sustainable? Are these new sensations in line with what you want to feel? When noticing those positive changes isn’t enough to stay committed to your new behavior, set another SMART goal and think of a meaningful, tangible way to reward yourself when you achieve it. Some people respond well to being able to check off a physical to-do list, whether kept on paper or virtual device. Sometimes just checking something off physically is enough of a cue and reward to keep you going. If not, is there a meaningful reward that won’t break the bank? Consider buying yourself flowers or take a trip or sign up for a race or a trophy, depending on your finances. Think about what fits in your budget and see if a reward system lights up your brain. The goal is to connect positive behavioral changes to as many pathways to dopamine as possible.