18 ideas for New Year’s resolutions (and how to stick to them)
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Do you have a hard time sticking to your New Year's resolutions? Explore what makes a good resolution and 18 new year resolutions ideas you will actually stick to.
As the clock ticks down to the new year, many of us pause and reflect on what we want to change or achieve in the upcoming year. New Year’s resolutions topics often range from health and fitness to personal growth and relationships. And while we may go into the new year feeling determined, many find their resolve fading just a few weeks or months later.
If you want to approach your New Year’s resolutions differently this year, it’s time to focus on setting achievable, meaningful goals focused on growth that genuinely enhance your life and wellbeing.
What are New Year’s resolutions?
New Year resolutions are more than just annual traditions, they’re a reflection of our desire for self-improvement and personal growth — the changes we wish to see in ourselves and our lives. The beginning of a new year offers a symbolic fresh start for our goals and aspirations, causing many to get carried away with enthusiasm. It’s easy to get caught up in the excitement and set goals that are too ambitious or not aligned with our true selves. This is where most of us stumble. Pledging to run a marathon when you've never jogged a mile, or deciding to write a book when you haven't written a paragraph in years, can set you up for disappointment.
To make resolutions work for you, it can be better to take a realistic, self-aware approach, balancing ambition with practicality. This means understanding your current lifestyle, recognizing your limitations, and setting goals that are challenging, yet achievable.
It’s also important to consider the deeper reasons behind your resolutions: are they motivated by personal desire or external pressures? Resolutions that stem from your own authentic wants and needs are more likely to be meaningful, and, therefore, easier to commit to.
The growth we achieve while working on our true goals is just as important as the end result. Setting resolutions that promote mental and physical wellbeing can create a positive ripple effect in all areas of your life. Here are some resolutions you might be able to keep for the entire year.
How to stick to your New Year’s resolutions
By following these strategies, you can significantly increase your chances of sticking to your resolutions for the new year.
Set motivating goals
Choose resolutions that genuinely excite you. If you’re passionate about the outcome, you’ll be more committed to the process.
Be specific
Vague goals are hard to achieve or commit to, so be as specific as possible. For instance, instead of saying, “I want to save money,” try, “I will save $200 a month.”
Keep it manageable
Don’t overload yourself with too many resolutions. Focus on a few important ones to ensure you can give each the attention it deserves.
Break big goals into smaller ones
Large goals can be overwhelming, so break them down into smaller, more manageable tasks. For example, if your resolution is to get fit, start with a goal of exercising three times a week, then gradually increase your activity level.
Write down your goals
Putting your resolutions on paper makes them tangible and can remind you to stick at them. Keep your written goals in a place you'll see them often, like on your fridge or next to your bed, and record your progress as you go.
Share your resolutions
Tell supportive friends or family members about your goals. They can provide encouragement and hold you accountable. You might even join a group with similar aims for mutual support.
Create a routine
Incorporate your resolutions into your daily or weekly routine to help you make your new habits stick. Use technology to make your resolutions easier to maintain, set reminders for workouts or use apps to track your progress in a new skill.
Regularly review your progress
Set aside time each month to assess your progress to help you stay on track and make any necessary adjustments to your goals.
Celebrate all your wins
Acknowledge and celebrate your progress, no matter how small. This keeps you motivated and reinforces positive behavior.
Stay flexible and forgive yourself
Adjust your goals as needed. Life can be unpredictable, and flexibility can help you stay committed even when circumstances change. If you fall short of your goals, don’t be too hard on yourself — the important thing is to learn from the experience and keep moving forward.
18 New Year’s resolutions ideas
The key to creating a more fulfilling, balanced, and joyful year ahead is consistency, so take these ideas as suggestions and adapt them to fit your unique lifestyle and preferences.
1. Focus on your passions
Dedicate a specific time each week to engage in an activity you love, whether it’s painting, gardening, or playing an instrument. Make this a non-negotiable appointment with yourself. These kinds of activities can really help you zero in on your passions in life.
💙 Learn about Following Your Passions from Olympic bobsledder Lauren Gibbs.
2. Move in ways you enjoy
Instead of focusing solely on physical appearance, exercise to feel more energetic and healthy. Find a form of exercise you enjoy, be it dancing, hiking, or yoga, and make it a regular part of your routine.
💙 Eager to try moving in new ways? Join Mel Mah to learn more about Mindful Movement.
3. Schedule tech-free days
Choose one day a week (or month) where you disconnect from tech. Maybe you don’t check your emails, leave your phone at home during an outing, or turn your phone fully off. Even small breaks from your devices can reduce stress and improve your mental wellbeing.
💙 Check out our Social Media & Screen Addiction masterclass to learn more about why taking a tech break can be good for your mental health.
4. Perform random acts of kindness
Once a week, do something kind for someone else without expecting anything in return. It could be as simple as paying for a stranger's coffee or helping a neighbor carry their shopping bags.
5. Explore new places
Plan to visit a new local spot or a destination you’ve never been to. This can make a refreshing change from your usual routine.
6. Go green when you can
Gradually adopt more sustainable practices in your daily life. Start by deciding to carry reusable bags and bottles to avoid single-use plastics.
7. Volunteer to help out
Find a cause you’re passionate about and dedicate a few hours each month to volunteering to benefit the community and give you a sense of purpose.
8. Start a gratitude list
Every night, write down one thing you’re grateful for. This practice can improve your mood and perspective on life.
💙 You can develop an even deeper gratitude practice with our 7 Days of Gratitude series.
9. Develop kind self-talk
Pay attention to your internal dialogue. Make a conscious effort to be more positive and encouraging toward yourself, rather than allowing negative self-talk to influence your thoughts.
💙 Learn more about how to be your own biggest cheerleader with our Radical Self-Compassion series.
10. Call, don’t text
Once a week, call a friend or family member instead of texting. This can help maintain and strengthen your relationships through more personal communication.
💙Check out the Meaningful Practice for Meaningful Friendship series to explore deepening your relationships with those you love.
11. Keep a daily journal
Document your thoughts, feelings, and experiences. Journaling can be a therapeutic way to express yourself and reflect on your personal growth.
12. Clean your car (or your desk)
Set a regular schedule, maybe once a month, to clean out and organize your car. A clean car can make your daily commute more pleasant. If you don’t drive, try cleaning your desk, or organizing a few drawers in your home instead.
13. Take the stairs
If your body allows, try opting for stairs over elevators — it’s an easy way to bring more physical activity into your daily life. If you’re not able to walk up stairs, try taking a gentle 5–10 minute walk around your home or neighborhood.
14. Try new foods
Once a month, visit a restaurant you’ve never been to before, or cook something new and interesting at home. This can be a fun way to explore different cuisines and break your routine.
💙 To up the ante when trying new foods, focus on eating more mindfully to deepen the experience. Learn more with our Mindful Eating series.
15. Donate unused clothes
Go through your wardrobe and donate clothes you haven’t worn in the past year. This helps declutter your space and also helps those in need. If you’re not able to get to a donation’s center, there are pick-up services you can schedule online. Some will even send you a large bag with postage included.
16. Travel adventurously
Plan a trip without a strict itinerary. Allow yourself to explore spontaneously and experience new things. If going to a new city or country is out of the question, try exploring places in your own neighborhood that you’ve never been to before.
17. Face your fears (safely)
Identify something that scares you and take steps to confront it. Overcoming fears can boost your confidence and personal growth. If you’re eager to face a real trauma, it can be helpful to do so with the guidance of a mental health professional.
💙 Let Jay Shetty help you Investigate Your Fears so you can take steps to confront them.
18. Try out meditation
Start with short, guided meditation sessions. This can be a great way to manage stress and find inner peace. Even a short breathing practice can be a great place to start.
💙 Try Breathe into Relaxation with Jay Shetty. This short meditation practice can help you reduce stress no matter where you are.
New Year’s resolutions FAQs
What are 5 New Year's resolutions?
Prioritize mental health: Allocate time each week for activities that reduce stress and increase happiness, like meditation, reading, or a relaxing hobby.
Improve physical fitness: Commit to a regular exercise routine that suits your lifestyle, whether it's joining a gym, swimming, or a daily walk.
Learn a new skill: Dedicate time each month to learning something new, such as a language, a musical instrument, or a cooking technique.
Financial management: Aim to save a certain amount of money each month, or to reduce unnecessary spend.
Enhance relationships: Make a conscious effort to have more quality time with family and friends, whether it's through regular meet-ups or virtual calls.
What are the top 3 New Year's resolutions?
Health and fitness: Commonly, people aim to either lose weight, eat healthier, or increase their physical activity.
Personal development: Many opt to learn new skills, read more books, or engage in activities that enhance their personal growth and education.
Improving relationships: This includes spending more time with loved ones, being a better friend or partner, or even making new friends.
What is the #1 New Year's resolution?
The most common resolution often revolves around health, particularly exercising more or eating healthier. This is usually motivated by the desire for improved physical health, better appearance, or increased energy levels.
What is a real New Year's resolution?
A real New Year's resolution is a sincere commitment to making a positive change or improvement in your life. Make it specific, achievable, and aligned with your personal values, so you’re more likely to feel enthusiastic and dedicated to achieving it.
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