Welcome!

Food for Thought

Setting New Year's Resolutions You'll Actually Stick To

Using Evidence-Based Methods for Lasting Change

Every New Year feels like a chance for a fresh start. It’s an opportunity to reset and re-commit to the things that matter most to you. But for many people, it can be easy to lose sight of your goals within a couple of months. Not because you lack drive, enthusiasm, or interest, but because goals aren’t always set up in a way that supports real, lasting change.

Here’s a framework to make your resolutions more meaningful, more manageable, and truly anchored in what matters most to you.

Connect Goals to Your Values

Instead of jumping straight to outcomes, begin with your values—the qualities that shape how you want to live. Values aren’t goals to finish; they’re directions that give meaning to your actions. When you tie a New Year’s resolution to a value, the resolution feels less like a chore and more like a choice aligned with your sense of purpose.

In practice: Rather than setting a resolution like “I want to lose weight,” a values-based approach might sound like: “I want to take better care of my body because I value my long-term health and energy.”
Why it works: In Acceptance and Commitment Therapy (ACT), values are the foundation of meaningful change. When goals are grounded in values, motivation tends to stay steadier, even when things get tough.
Try this: Ask yourself - Why does this matter? What bigger part of my life or identity does this connect to? You can reference this values checklist for guidance.

2. Make Values-Based Goals "SMART"

Once your values are clear, the next step is to translate them into concrete, realistic goals. One well-supported method is SMART goal setting. SMART goals are:

Specific: Define the behavior

Measurable: Noticeable progress

Achievable: Realistic given your life right now

Relevant: Closely tied to your values

Time-bound: Anchored to a timeframe

In practice: Instead of,“I want to be healthier,” try -“I will walk for 20 minutes, three days per week, for the next six weeks.”
Why it works: Clear goals reduce guesswork and make it easier to notice progress.
Try this: Take one value you identified and ask: What is one small, specific behavior I could realistically practice this week that reflects this value?

3. Commit to Action (Not Perfect Motivation)

Many people wait to feel motivated, confident, or “ready” before taking action. ACT emphasizes committed action—choosing behaviors that align with your values, even when motivation is low or discomfort shows up. Discomfort doesn’t mean you’re doing something wrong. Often, it’s a sign that you’re doing something new.

In practice: You may not feel like going for a walk, making the phone call, or starting the task—but you do it anyway because it aligns with who you want to be.
Why it works: Research shows that motivation often follows action—not the other way around. By practicing acting in line with values rather than waiting for the “right” feeling, you build behavioral momentum and psychological flexibility.
Try this: On low-motivation days, ask: What is the smallest step I could take right now that still moves me in the direction of my values?

4. Build In Supportive Accountability

Accountability significantly increases follow-through, especially when it is supportive rather than punitive. The goal is awareness and adjustment—not self-judgment.

In practice: This might look like weekly check-ins with a friend, putting goal-related actions on your calendar, or reviewing progress with yourself or during therapy sessions.
Why it works: Accountability increases follow-through by making goals visible and external. When done compassionately, it also reduces avoidance and helps identify patterns that may be getting in the way.
Try this: Choose one form of accountability and schedule it now—whether that’s a reminder, a standing check-in, or a written reflection at the end of each week. Experiment with a values check: Did my actions reflect what matters to me this week?

5. Design Your Environment to Support Your Goals

Behavior change is much easier when your environment works with you instead of against you. Rather than relying on motivation or self-control, this step focuses on adjusting routines and surroundings so that desired behaviors become more automatic and easier to follow through on. Habit stacking and environmental adjustments are two practical ways to do this.

In practice: Habit stacking means pairing a new behavior with something you already do consistently. Environmental adjustment means changing your physical or digital space to increase follow through. Examples include:
- - Stretching for two minutes after brushing your teeth
  - Placing workout clothes where you’ll see them in the morning
  - Keeping a water bottle on your desk
  - Reducing obstacles (e.g., silencing distracting notifications during work blocks)
Why it works: Behavioral science consistently shows that behavior is heavily influenced by context. By designing routines and environments that cue desired behaviors, you reduce decision fatigue and dependence on motivation. This makes follow-through more consistent and sustainable over time.
Try this: Ask yourself - What is one habit I already do daily that I could attach this goal to? What is one small change I could make to my environment to make this easier? Choose one adjustment rather than trying to redesign everything at once.

6. Account for Obstacles

Even the most meaningful goals will run into obstacles. Stress, low energy, competing demands, and self-doubt are not signs of failure—they are predictable parts of being human. Rather than asking “Will this be hard?” a more helpful question is “What usually gets in the way, and how can I respond?”

In practice: If your goal is to exercise three times per week, a common obstacle might be exhaustion after work. Planning ahead could look like choosing shorter workouts on busy days or scheduling movement earlier in the day.
Why it works: Anticipating barriers reduces avoidance, and it normalizes discomfort rather than treating it as a reason to stop. When obstacles are expected and planned for, follow-through becomes more attainable.
Try this: Complete the following sentence for one goal:
- When ______ shows up, I will ______.
- Examples: When I feel too tired, I will do 10 minutes of stretching instead of skipping entirely.

7. Redefine What "Success" Means

If success is defined as perfection, setbacks quickly become reasons to quit. A more helpful definition centers on values, learning, and returning after difficulty.

In practice: Success might look like noticing you skipped a week—and choosing to start again rather than abandoning the goal altogether.
Why it works: Flexible definitions of success promote resilience and long-term behavior change. Progress becomes a flexible practice—not an all-or-nothing standard of achievement or failure.
Try this: At the end of the week, ask:
- Did I act in alignment with my values more often than before?
- What did I learn that I can apply next week?

8. Reward Effort, Not Just Outcomes

Behavior change is more sustainable when effort is acknowledged and reinforced. Too often, people wait to reward themselves only after reaching a final outcome—which can make the process feel long, discouraging, or all-or-nothing. Rewarding yourself for showing up, rather than only for achieving a specific result, helps reinforce consistency and keeps motivation steady.

In practice: You might acknowledge sticking to your routine for a week, returning to a goal after a lapse, or completing a difficult step—even if the end result isn’t perfect yet. Rewards don’t need to be extravagant. They work best when they are intentional, values-aligned, and supportive rather than avoidant.
Why it works: From a behavioral science perspective, positive reinforcement strengthens habits by increasing the likelihood that a behavior will be repeated. From an ACT lens, rewarding effort reinforces values-based action rather than outcome-based self-worth—supporting persistence even when progress is gradual.
Try this: Choose a small, meaningful reward you can pair with effort or consistency, such as:

Enjoying a favorite coffee or treat after completing a planned action

Marking progress visually (checklists, stickers, notes of acknowledgment)

Purchasing something that supports the goal (workout gear, planner, journal)

Sharing progress with a trusted person

Noticing and naming internal shifts (confidence, flexibility, resilience)

Ask yourself: What would feel encouraging rather than pressuring?

Final Thoughts

Effective New Year’s resolutions aren’t about perfection or sheer willpower. They grow out of values, clear planning, intentional action, supportive accountability, and self-compassion. When resolutions reflect who you want to be rather than just what you want to achieve, they become more motivating, more sustainable, and more personally meaningful.

If you’d like help clarifying your values, setting goals, or increasing follow-through, working with a therapist can provide personalized structure and support.