This article was published on: 01/9/25 2:15 PM

Written by Casey Anderson, LCPC

Exercise more! Eat more leafy greens! Get better quality sleep! Dry January!  Cut back on social media…  The start of each new year invites a renewed list of good-intentioned resolutions – or those special promises we make to ourselves to improve our behavior, lifestyle, or personal growth. Sure, on day one everyone is motivated saying, “New Year, new me!” but as it turns out, a study at Columbia University found that only 25% of people actually stay committed after only 30 days. Sustaining a resolution is actually a quite difficult goal-directed behavior! Luckily, the Maryland Anxiety Center (MAC) team knows a thing or two about goal-setting, and ways of achieving goals from a cognitive behavioral therapy (CBT) framework.

A new year’s resolution is a goal – like any other. Although it’s true that goals benefit from a sort of SMART formula – being Specific, Measurable, Achievable, Relevant, and Time-bound (SMART) the buck doesn’t stop there. Goals in life should be connected to values, or the key  principles and ideals that a person considers important in life. A set of beliefs that act as a compass to guide you in the direction(s) you value most. Values are related to what matters most in our world-our morals, likes, dislikes, interests, talents, propensities, strengths, and perhaps above all – meaning. When goals are connected to strongly held beliefs and values, then it’s actually easier to stay committed and motivated.

CBT-Strategies to Stay on Track for New Year’s Resolutions:

When considering your new goal(s), consider the following:

• Why is this goal important to you?
• Do you want to make this change for yourself or someone else? Is it in accordance with your personal life values?
• Try writing out a detailed description of the life you want to be living.
• What would your life look like if you accomplished this goal?  What would be different or better?
• What are the benefits of making this change?  What are the costs/cons of making this change?
• How would accomplishing this goal impact your life:  health, social life, work, relationships, confidence, etc?
• How will accomplishing this goal impact how you feel (i.e. will you feel fit, will you feel confident, strong, productive, successful, vibrant, proud, relaxed, free of self-doubt/shame/regret…)?
• How do you want to feel once you accomplish your goal(s)?

When setting your new goals, consider the following:

Set SMART Goals.  Consistent with your values, be sure to set goals that are Specific, Measurable, Achievable, Relevant, and Time-bound (SMART). In addition, be realistic in goal-setting. For example, if you wish to become a marathon runner but have never walked a mile (let alone run 26.2 miles) a good first step might be finding time to walk/jog every day.

Self-monitoring.  A classic technique in cognitive behavioral therapy. Take data about your goals – frequently, often, and specifically. For example, if you had a new years resolution to cook at home instead of ordering carryout, use a calendar to document your meals. There is some research to indicate that self-monitoring alone can actually help folks get closer to achieving their goals. Which leads us to our next point…

Mindfulness. When participating in your goal, be present! Mindfulness speaks to the act of increasing one’s awareness – nonjudgmentally in the present moment. Any activity can be performed mindfully – including new year’s resolution goals. For example, if your new year’s resolution goal was to paint more often, be present during the goal. Of course, keep in mind that our minds might wander and get off track. If you lose focus while painting, be sure to bring your attention back to the activity (without judging yourself!).

Commitment to Commitments. Changing old habits and increasing new (presumably) healthy or adaptive habits is no picnic for anyone. It’s common for commitments to be challenged, and to fall back into hold habits. To stay motivated, use a “Decisional Balance” – or a Pros/Cons that details the advantages/disadvantages of maintaining your new years resolution vs. the Pros/Cons of going back into your old habits. When tempted to give up on your goals, be sure to have that Pros/Cons list available to remember the long-term gains from maintaining your goal.

Self-Compassion. Behavior change is tough, and at times even emotionally painful! Taking classes to learn a new language twice per week can be a scheduling headache, but if one’s goal is to become mutli-lingual, it pays off in the long-run. In the face of that stress, be sure to treat yourself as a compassionate, good friend. Self-validate the difficulties of behavior change (Example: “It makes sense that I am really struggling to go to this class today because I am just so tired) by justifying your emotions, behaviors, and thoughts. Though, at times self-compassion might mean the act of “cutting yourself a break,” if you fall off the New Years Resolution horse, it might also mean cheerleading yourself back into goal-setting and success.  Would you respond to negative berating talk from a friend who said, “no wonder you failed at your new goal, you’re such a loser”?  Likely not!  You’d tell them off so why is it okay for you to talk to yourself in the same manner?

Sticking to new habits, new behaviors, new change can be difficult and progress can be slow! Remember, each small step towards a New Years resolution, even if it’s a fraction of the overall goal, is a step towards achievement. Keep these tips in mind and the sky’s the limit in 2025!