Have you kept your New Years Resolution? Here are some tips to get you back on track!

Key Benefit Concepts Wellness

Every January, millions of individuals make New Year’s resolutions. While the first few weeks it seems like everyone is on the bandwagon, slowly over time individuals start to lose motivation and fall off.

Getting Started

We are half way through the year which means, if you made a New Year’s resolution, you already have your goal in mind. You may still be working towards it, have already achieved it, or need some motivation.

The first step of a New Year’s resolution is picking your goal. Below are the top 10 New Year’s resolutions for 2020. Your goal may or may not be on this list. Regardless, it is not about what others are doing, but what you are doing and what is most important to you! It is nice to see what others have as goals; as this may give you an idea of a future goal.

  1. Exercise more
  2. Lose weight
  3. Get organized
  4. Learn a new skill or hobby
  5. Live life to the fullest
  6. Save more money/ Spend less money
  7. Quit smoking
  8. Spend more time with family and friends
  9. Travel more
  10. Read more books

Whether you currently have a goal in mind or not, if you have not already starting working on it, here are some tips to get started.

  1. Mentally Prepare for change: by preparing for a change, you increase the likelihood that you will be successful.
  • Stay positive
  • Try not to make big/quick changes
  • Change should be gradual/ build on smaller changes
  • Allow some room for error

2. Goals: Set a goal that helps to motivate you: to do this, you need to make sure the goal you set is important to you and only you (priorities, dreams and aspirations)! Make sure there is value or benefit for you in achieving the goal. It is these two things that will provide the reason and willingness to take action. This is also known as motivation! In addition, you want to make sure you set SMART goals.

SSpecificDirect, detailed and meaningful
MMeasurableQuantifiable to track progress or success
AAchievableGoal is reasonable and you have the tools and resources to attain it
RRelevantBeing honest with yourself- worthwhile. Does it align with your values?
TTimelyGive yourself time but set a deadline

3. Write down your goals: While it’s great to have goals, it is critical to document them in some way as it creates a vision in your mind and adds some motivation/ reminders.

This photo by Unknown Author is licensed under CC-BY-NC-NC

Here are 4 ways to do so:

  • Write them in a journal
  • Draft an email to yourself
  • Store in a note or a website note taking page
  • Print and tape to the wall

4. Share your goals with someone: Find someone and go over your goals with them to get another perspective. This person should also help keep you accountable and its more motivation as you care about what they think about you (you do not want to let them down).

  • Talk to someone with similar goals
  • Meet regularly to discuss your Goals
  • Share setbacks and progress
  • Stay motivated

5. Keep Moving Forward If you fall off track of your goals, get back on quick. Setbacks can happen, but so long as they are handled correctly, they will not impact the big goal. The key is to avoid a defeatist attitude at all costs. Example: “Well I screwed up once, why should I even try to do this anymore.

If there is a setback, it’s important to understand what lead to that moment, and how you can avoid a similar situation in the future!

Here are 6 ways to get back on track with your 2020 goals!

Embrace the New Year! Tips on Goal Setting for 2020
  1. Give yourself a break. As long as you keep trying and stick to a plan as best as possible, you have a great chance of obtaining your goals.
  1. Re-evaluate. Did you create smart goals? Were they small, specific and reasonable? If not, adjust your goal now and start fresh!
  1. Get support. If you forgot to get support when you started; do it now! You never know when someone else may be struggling as well and needs an accountability buddy.
  1. Write down your “why” next to each goal. This can create purpose. Knowing your purpose helps you find your passion and passion becomes an important driver in achieving your goals.
  1. Remove distractions. Sometimes we get in our own way by not removing distractions. If TV and social media are making you a couch potato and not helping to motivate you; unplug the TV or remove that app from your phone.
  1. Plan. Setup a phone reminder or write it on the calendar. Schedule specific time for yourself to work on small steps towards achieving your goal. We make appointments all the time to get our hair or nails done, teeth cleaned, and other events; we need to do the same with our goals.


“Always ask yourself if what you’re doing today is getting you closer to where you want to be tomorrow.”

~ Paulo Coelho