Every year, we enter January full of intention. We want to feel better. Live better. Be more at ease in our bodies, more fulfilled in our work, more present in our lives. Resolutions that stick are the dream, the kind that carry us past the first few weeks and into habits that actually last, rather than fading quietly like a New Year’s party at 2 a.m.
And every year, many of those resolutions quietly fall away. Not with drama. Not with a big announcement. They just fade somewhere around mid-February, usually under a pile of good intentions and very realistic exhaustion. We are not failing. We are human. Life happens, energy runs low, and burnout sneaks in before we even notice it.
That doesn’t happen because we are lazy or undisciplined. It happens because we are trying to change our lives without changing how we relate to ourselves. We pile pressure on top of fatigue, aim for perfection when our bandwidth is limited, and wonder why nothing sticks.
After years of helping women turn intentions into lasting change, I have learned this: resolutions that stick are not built on pressure or reinvention. They are built on clarity, compassion, and alignment with the life you are actually living. They recognize that you are busy, imperfect, and human—and they work with you, not against you.
Here are thirteen ways to approach not just setting solid resolutions for the year ahead.
But also ensuring you have to tools for resolutions that stick.
Not as a test of willpower, but as an ongoing conversation with the life you are becoming. One that keeps you moving forward without collapsing under the weight of unrealistic expectations or burnout.
One – For Resolutions that Stick Get Clear on Your Why
A resolution without meaning will not last. It might survive a burst of January motivation, but it will not survive a hard week, a bad night of sleep, or the first truly inconvenient moment. That is when the “why” becomes your lifeline. Without it, even the best intentions can feel like dragging a boulder uphill.
You may already know what you want to do. Exercise more. Change jobs. Improve your finances. But do you know why it matters to you beyond the surface-level outcome? That deeper reason is the part of your goal that actually reaches into your daily life and pulls you forward when motivation is low.
Going to the gym is rarely the real goal. Feeling strong, confident, energized, and at home in your body usually is. Wanting a raise is rarely about the number. It is about independence, security, or finally feeling valued for the work you already do. When the novelty of January wears off, surface-level goals lose their pull. Meaning does not.
Spend time reflecting on why this goal matters and what it gives you beyond the checkbox. This is why I recommending going deeper by asking yourself “Why?” and “and What Would that Give Me?” This process gets to the core of what’s driving that go subconsciously. Months from now, when motivation fades and life gets loud, that deeper reason is what will quietly call you back. Maybe it is the satisfaction of completing a long-awaited project, the glow after moving your body, or the quiet confidence of proving to yourself that you can follow through.
Whatever it is, your “why” is what makes the work meaningful, sustainable, and even a little joyful.
Two – Be Willing to Do Things Differently
If you want a different result, something has to change. Not everything. Just something. Even tiny adjustments can shift your entire trajectory. Maybe it is swapping one hour of scrolling social media for reading an article that inspires you, or spending five minutes prepping lunch so you do not end up ordering takeout. Small tweaks can make a huge difference over time.
Look honestly at your current routines. Where is your time actually going? What habits are quietly undermining the life you say you want, even if they feel comforting in the moment? Perhaps it is staying late on emails that do not matter, or saying yes to commitments that leave you depleted. Awareness is the first step. You cannot change what you refuse to see.
This is not about judgment or shame. It is about awareness. You do not need to punish yourself to tell the truth. What you water grows. When your daily choices begin to align with your priorities, progress stops feeling like effort and starts feeling inevitable. The results may not be dramatic overnight, but the small, consistent adjustments quietly build a life that reflects what you really want.
Three – Let Your Environment Support Your Resolutions that Stick
Make it easier to keep your promises to yourself. Willpower is not a personality trait. It is a limited resource. The more obstacles you create for yourself, the faster that resource runs out. Trying to drag yourself to a workout while your sneakers are buried under a pile of laundry is not discipline, it is a setup for frustration.
Preparation is a form of self-respect. Lay out your workout clothes. Prep simple meals. Keep the yoga mat visible instead of buried in a closet behind holiday decorations. Even small cues, like placing a water bottle on your desk or putting your favorite book on your nightstand, can make it easier to follow through. Your environment is not just decoration; it is a silent partner in your success.
Your environment is always shaping your behavior, whether you are paying attention to it or not. When it supports you, consistency becomes natural instead of forced. You are not failing because you need support. You are human. Designing your space to work with you, not against you, is smart, sustainable, and the kind of strategic thinking that keeps resolutions from collapsing under the weight of life.
Four – Break Big Goals Into Real Life Steps
Big goals feel inspiring right up until they start to feel overwhelming. That shift usually happens faster than we expect. One week you are full of motivation, the next week you are staring at a long to-do list and wondering if it is even worth starting. Breaking goals into smaller pieces keeps that stress from sneaking in.
When resolutions stay abstract, they are easy to abandon. “Be healthier” or “get organized” sounds nice, but it offers no foothold on a tired Tuesday. Micro-goals give you those footholds. Instead of trying to overhaul everything at once, you can focus on one small, achievable step—a 10-minute walk after lunch, decluttering a single drawer, or adding one extra serving of vegetables to a meal. These micro-goals are human, attainable, and built for your real life, not some perfect imaginary version of yourself.
Break large intentions into smaller commitments you can meet weekly or monthly. Make them specific. Make them realistic. Make them human. Progress builds confidence. Confidence builds momentum and consistency. Change rarely happens all at once. It happens through small wins that quietly stack while you are busy living your life. Layering micro-goals like this keeps overwhelm at bay, helps you avoid burnout, and makes every step forward feel doable rather than daunting.
Five – Choose Who You Are Becoming Over Arbitrary Deadlines
Deadlines can motivate, but they can also backfire. Miss one, and suddenly the entire effort feels pointless. We have all been there. You glance at a goal on your calendar, realize you are behind, and immediately feel like a failure, even though a single misstep does not erase weeks of consistent effort.
When progress is tied to a date, it becomes fragile. When progress is tied to identity, it becomes flexible and resilient. Your “who” is not erased by one skipped workout, one late report, or one missed lunch that was supposed to be healthy. Identity allows your resolution to bend without breaking. It’s a way to strengthen your self-trust as you prove to yourself that you can create resolutions that stick.
Instead of asking what you want to accomplish, ask who you want to become. A person who moves their body regularly. A person who cares for their health. A person who takes their work seriously without burning themselves to the ground. This version of yourself is not rigid or perfect. She adapts, listens, and shows up consistently, even when life throws curveballs.
Each small action becomes a vote for that version of yourself. Even the ones that look unimpressive on paper still count. Making one extra phone call, taking the stairs instead of the elevator, or choosing water over soda is all part of the invisible tally that builds your identity over time. Consistency matters more than the occasional dramatic gesture, and every vote adds up.
Six – Keeping Resolutions Requires Regular Check-Ins
Reflection keeps resolutions alive. Without it, you are guessing instead of responding. It is easy to get caught up in the day-to-day and forget what actually matters. Without a pause, weeks can pass without noticing that a habit is working beautifully or that a plan needs tweaking.
Set aside time to check in weekly, monthly, or quarterly. Look at what is working and what is not. Adjust without drama or self-lecturing. Even five minutes of honest reflection can reveal patterns you were too busy to notice, like realizing your morning routine only works when you have coffee before opening emails, or that skipping one workout does not mean the whole week is lost.
Check-ins create space for celebration and course correction. Both matter more than you think. Celebrating even tiny wins reinforces motivation, while noticing what isn’t working gives you the chance to pivot before frustration builds. Progress is rarely linear, but these check-ins keep you moving steadily forward.
Put these dates on your calendar. Treat them like appointments with your future self, not optional suggestions you remember only when things go sideways. Protect that time. Show up. Your future self will thank you, and you might even start looking forward to it as the rare moment each week when you get to check in, breathe, and genuinely see the small victories that add up.
Seven – Journal Your Experiences to Keep Your Resolutions
We have a short memory for what actually helps us feel better. Especially when life gets busy. Between work, errands, family obligations, and the endless scroll of notifications, it’s easy to forget the tiny victories that actually made a difference yesterday—or last week. That’s where tracking comes in.
Writing things down anchors progress in your body, not just your brain. Noticing how you feel after movement, how your energy shifts with better nourishment, or how one calm morning sets the tone for the whole day reinforces why you started in the first place. It’s not about numbers on a scale or minutes on a treadmill; it’s about how life feels when you show up for yourself.
Journaling does not have to be poetic or profound. It just has to be honest. A quick note about your mood, a scribble of gratitude, or even a “well, I survived another Zoom meeting without losing it” counts. Those small reflections build a living map of what truly supports you, instead of leaving you to reinvent the wheel every January.
When you remember what works, you are far more likely to return to it instead of starting over from scratch every January. And here’s where it ties directly to burnout: noticing what actually fuels you helps you avoid the trap of overdoing it, trying to force progress, or piling on more than you can handle. Tracking your experience is like keeping a friendly diary with your future self—it whispers, “Pace yourself. You’ve got this.”
Eight – Make Sure Your Resolutions Fit Your Actual Life
Resolutions fail when they are built for an imaginary version of you. You know the one. She wakes up early, loves kale, and never forgets her reusable water bottle. Meanwhile, you’re hitting snooze for the third time, negotiating with the cat for floor space, and secretly questioning the sanity of green juice. That’s okay—your real life deserves real resolutions.
If you hate running, do not make running the requirement. If mornings are chaotic, do not anchor everything to a 6 a.m. routine. There are dozens of ways to move your body, nourish yourself, and show up for your goals that actually fit your daily rhythm. Maybe it’s a midday walk, a dance party in your living room, or swapping chips for a side salad instead.
Small, realistic adjustments often stick longer than heroic, “perfect” routines that feel impossible to maintain.
Change works best when it fits into your real rhythms. Start where you are. Build from there. You do not need a whole new life. You need better support for the one you already have. This is the quiet genius of sustainable resolutions: they are not about transforming into someone else. They are about creating structures and habits that let the person you already are thrive—messy hair, coffee stains, and all.
Nine – Create If-Ten Scenarios so You Always Have a Back Up Plan
Life will interrupt you. Not once. Repeatedly. Sometimes it’s a surprise client call, sometimes it’s a toddler who decided your laptop is now a drum set, and sometimes it’s just one of those days when your motivation mysteriously went on vacation without telling you.
When you have a simple Plan B, one missed workout or skipped meal does not turn into giving up entirely. If you slept through your morning run, then go for a 20-minute walk after dinner. If your smoothie exploded all over the kitchen, then grab a bottled protein shake or a yogurt. These “if-then” scenarios are not cheating! They are the bridge that keeps you moving forward when life inevitably derails your plans.
Good enough still counts. A walk still counts. A simple meal still counts. Showing up imperfectly still counts. Even ten squats while brushing your teeth is better than nothing. Consistency matters far more than perfection ever will. Think of it as a game of inches—every small pivot, every Plan B, keeps the momentum alive. Over time, these tiny choices stack into real, lasting change, quietly proving that resilience isn’t about never falling—it’s about getting up, again and again, with a little grace and humor along the way.
Ten – Resolutions that Stick Are Easier with a Friend
Change is easier when it is shared. Quietly or openly, formally or casually. Even if it’s just a quick text check-in or a mutual groan about Monday mornings, having someone along for the ride makes a difference.
An accountability partner does not need to have the same goals. They just need to care about your follow-through. Maybe it’s your friend who never misses a morning walk with you, or a coworker who reminds you about that skill-building course you’ve been putting off. They are not judging; they are simply helping you keep the promise you made to yourself.
Support adds lightness. Encouragement makes effort feel less lonely. And sometimes, knowing someone will ask is exactly what helps you show up. There is something quietly motivating about thinking, “Well, I’d better do this, or my friend will notice.” It is not about pressure. It is about shared momentum, and yes, a little friendly guilt can be surprisingly effective.
Eleven – Identify One Small Win Each Week
Progress deserves to be seen. Otherwise, it quietly disappears into the background noise of everything else you are managing. Between emails, meetings, laundry, and pretending you didn’t just binge-watch a whole season of something, it’s easy for real effort to go unnoticed.
Instead of focusing on what is left to do, name what you have already done. Did you send that email you were dreading? Did you squeeze in a workout, even if it was just ten minutes? Did you have a calm breakfast instead of grabbing a granola bar while running out the door? Small steps matter more than dramatic gestures. They are the bricks that build the wall of lasting change, and they quietly pile up faster than you think.
Momentum grows when effort is acknowledged. Especially your own. Take a minute—literally, right now—to give yourself credit for at least one single thing you did this week that moved you forward. Smile. Nod. Maybe even text a friend about it. Recognition isn’t about vanity; it’s the gentle fuel that keeps you going when life threatens to drown out your wins.
Twelve – Nourish Your Mind and Soul to Keep Resolutions that Stick
What you read, watch, and listen to shapes your mindset more than you realize. Think of your brain like a garden—if you water weeds, don’t be surprised when they bloom. On the other hand, feed it thoughtful articles, uplifting podcasts, or even that weird little YouTube video that makes you laugh so hard you forget your deadlines for a minute.
Feed your attention with things that support your intentions. Inspiration is not frivolous. It is fuel. Even five minutes of a motivational podcast, a chapter in a book that resonates, or a quick scroll through a feed that makes you feel capable rather than drained can reset your focus and energy. It’s tiny, cumulative, and surprisingly powerful.
Your environment includes your inner landscape. Tend to both with the same care. Just as you wouldn’t leave your kitchen counter covered in dishes for weeks, don’t let your mental space get cluttered with negativity, gossip, or mindless scrolling. Curate what you consume, and your mind and soul will show up ready to take consistent, meaningful action toward the resolutions you care about.
Thirteen – Return to Your Why When You Feel Stuck
There will be days when rest is the right choice. Days when flexibility matters more than discipline. Maybe it’s one of those mornings when your alarm feels like a personal attack, your bed is suspiciously comfortable, and even looking at your to-do list feels exhausting. On those days, taking a pause is not failure—it’s strategy.
Returning to your why helps you distinguish between quitting and listening. Your “why” is the compass you actually want in life, not the one taped to a dusty vision board. It’s what nudges you to show up again after a rough day, or to take a day off guilt-free when your body or mind is waving a little red flag. It’s the difference between saying, “I give up” and saying, “I’ll get back to this tomorrow, and that’s okay.”
Lasting change is not rigid. It is responsive. It adapts as you do. Think of it as a dance rather than a march—some days you move forward confidently, some days you shuffle, pivot, or even moonwalk backward. The rhythm is yours, and every small step, wobble, or spin still counts toward the person you’re becoming.
A Softer Way to Keep Going
Resolutions that stick are not about forcing yourself into someone new. They are about becoming more honest with who you already are. Think of it as upgrading the operating system you already have instead of trying to install a whole new one that keeps crashing.
You do not need a perfect year. You need a willingness to begin again with kindness and clarity when things wobble. Some days that means a missed workout, a takeout dinner, or a nap that turns into an unplanned two-hour snooze. That is okay. Showing up imperfectly is part of the process. It is how you keep your energy intact, avoid burnout, and actually make progress that lasts.
Let your resolutions evolve as you do. Let them support your life instead of demanding your burn it all down. When your goals are aligned with your real rhythms and needs, success is no longer a stressful climb but a series of small, sustainable steps. This is the secret of resolutions that stick: they work with you, not against you.
That is how intentions turn into habits. And habits, over time, turn into a life that truly fits. A life where you feel competent, capable, and a little bit smug about all the small wins you stacked along the way.
Choosing a Word of the Year
Can Help You with Resolutions that Stick
A Guiding Light for 2026: Discover Your Word of the Year.
Here’s what you’ll find in A Guiding Light for 2026: Discover Your Word of the Year.
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- In Part One, you’ll take a look back as you Bid Farewell to 2025.
- You’re invited to look ahead to 2026 and begin to breathe life into your desires as you explore Part Two.
- In Part Three, you’ll review a list of more than 1000 words and begin pondering what Word (or words) is right for YOU in 2026.
- To help you gain clarity, Part Four provides you with a series of tools to help you gain clarity around the best Word to serve as a touchstone to serve as your companion through your journey in 2026.
- In Part Five, you’ll Declare Your Word (or Words) of 2026.
I’ve also added two Bonus section to help you you create a more nourishing year.
Bonus One explores Ways to Work with Your Word of the Year. This section suggests a dozen ways to help seal your Word…and more than a dozen journal prompts to continue to check-in with your Word throughout 2026.
Bonus Two is an invitation to dive into your emotions. There, I’ll share how you can use your emotions for good. And as a path and process for creating days that are more nourished. And satisfying.
Get your FREE Copy of this powerful workbook: A Guiding Light for 2026: Discover Your Word of the Year.
