How to Make Changes in the New Year That You’ll Actually Stick To

Before diving into goals and intentions, you might find comfort in our companion post: How to end the year with clarity and calm – not pressure.

As the calendar turns, so does our collective desire for fresh starts. January often arrives with a flurry of resolutions—promises to improve our health, finances, or well-being. We begin with determination, convinced this will be the year we finally follow through. But as the weeks pass, life gets busy, motivation dips, and those well-intentioned goals quietly fade.

You are not alone. Research shows that 23% of people abandon their resolutions by the end of the first week, and 43% by the end of January. But what if this year could be different—not because you push harder, but because you approach change more gently?

Let’s explore how to make meaningful changes that feel sustainable, not stressful. These six steps offer a relaxed, realistic path to growth—whether you’re starting in January or July.

Step 1: Reflect on the Past Year

Before setting new goals, take a moment to look back. What worked well for you last year? What didn’t? If you made resolutions, how long did they last—and why?

Ask yourself:

  • What habits helped me feel grounded or energised?
  • What patterns held me back?
  • Were there barriers I could have anticipated or softened?

This isn’t about self-criticism—it’s about learning. Reflection builds self-awareness, which is the foundation for lasting change.

Step 2: Set Gentle, Clear, and Realistic Goals

Once you’ve identified areas for growth, it’s time to set goals. In mental health settings, we often use the SMART framework: Specific, Measurable, Achievable, Realistic, and Time-bound.

For example, one of my 2025 goals was to reduce my big-chain supermarket spending to 30% of my total food budget. (Some may be thinking that it is an odd goal, but for me it was about living more in line with my values) It was:

  • Specific (supermarket spend)
  • Measurable (tracked monthly)
  • Achievable and realistic (down from 50% in 2023)
  • Time-bound (year-long target)

Notice I didn’t aim for 0%. Small, manageable shifts are more sustainable—and less overwhelming. We’re aiming for progress over perfection.

Step 3: Break Goals into Smaller Steps

Big goals can feel daunting. Breaking them into smaller steps makes progress visible and achievable.

In my case, I tracked food spending month by month. Each month became a fresh opportunity—not a pass/fail test. If I slipped one month, I could recalibrate the next. This approach builds resilience and keeps momentum going.

Step 4: Track Progress with Flexiility

Tracking helps you stay connected to your goals. It allows you to see progress—and more importantly, it helps you plan. It normalises setbacks. Life is unpredictable; some weeks or months you’ll make more progress than others. Your system should allow for that.

Try:

  • Journaling weekly reflections
  • Using a planner or app to log milestones
  • Creating a visual timeline with mini goals

This not only keeps you accountable—it gives you a sense of accomplishment as the year unfolds.

Step 5: Stay Motivated

Maintaining motivation is crucial for achieving your resolutions. Motivation isn’t constant—it needs nurturing. Celebrate small victories. Acknowledge each step forward, no matter how tiny.

You might:

  • Share progress with a friend
  • Create a reward ritual (like a cosy evening in after a milestone)
  • Join a community with similar goals

And when setbacks happen (they will), zoom out. Look at how far you’ve come—not just where you stumbled and get straight back on track.

Step 6: Practice Self-Compassion

Self-compassion is important in creating lasting change. Treat yourself with the same kindness and understanding you would readily offer a close friend. As stated, setbacks will occur, and you will stop doing things. The trick is not to let these setbacks derail everything.

When faced with unexpected challenges, take a moment to pause, breathe deeply, and adjust your course. The objective is not perfection, but rather consistent effort carried out with gentleness and resilience that will ultimately lead you to achieving your goals, no matter how big or small.

Real change doesn’t hinge on a perfect January. It begins with intention, continues with small steps, and thrives on kindness. Whether you start now or mid-year, what matters is that you keep going.

So as you step into this new chapter, remember: slow is sustainable, and gentle progress is still progress.
You’ve got this!

Verified by MonsterInsights