If you’ve made New Year’s resolutions, you’re in good company. Most of us close out the old year with fresh intentions to improve our lives – personally, professionally, or both.

Health goals tend to top the list (eat better, move more, lose a few pounds), while others focus on career growth, organization, or skill-building. Whatever you’ve resolved to do, one truth is universal: sticking with it isn’t easy.

One study cited by the Toronto Star, found that nearly one in four people abandon their resolutions within the first week. By the end of January, almost half have given up entirely.

So how do you improve your odds?

Here are a few ideas that help me …

1. Take it one day at a time

A full year can feel overwhelming. Break your resolutions into daily actions that move you toward the “new you” step by step. Short-term goals are far more manageable.

2. Keep goals realistic and be specific

“Lose 20 pounds” is both vague and intimidating. “Lose 1.5 pounds a month” feels far more doable—and motivating.

3. Get specific

“Eat healthier” is a great idea, but too broad. Instead, aim to make at least half your meals rich in fruits and vegetables. Think specific, measurable, achievable.

4. Don’t forget your professional growth

Whether it’s committing to more professional development or exploring a new specialty, career-related intentions often require less self-sacrifice than health goals – but can still have a big impact on your long-term success. Make an annual plan that’s broken down by quarter, by month, and even by week!

5. Schedule check-ins

Book quarterly progress check-ins – yes, with yourself – and block time on your calendar to do so. They’re a helpful way to assess what’s working, what needs adjusting, and how aligned your goals are with real life.

6. Share your goals

Let a friend, family member, or colleague in on your resolutions. Maybe they’d agree to share theirs too? A little accountability can go a long way, and a buddy system may motivate both of you.

And if you stumble? Remember, every week has a Monday. It’s also OK to change or amend those goals. There’s always an opportunity to reset, refocus, and continue the journey with kindness toward yourself.

Thank you for reading and wishing you a happy, healthy, and fulfilling New Year!