How to Take New Year’s Resolutions Beyond January

How to Take New Year’s Resolutions Beyond January

January 30, 2025

Most New Year’s resolutions fail because they don’t connect with our deeper motivations, or aren’t realistic. To stick to your goals, it’s important to understand why you want to achieve them. When you know your true motivation, it’s easier to stay focused and make better choices. One helpful tool is the “Two Futures” exercise, used by Health Coaches, which helps you imagine what your life will look like if you follow through versus if you don’t. By making your goals meaningful, breaking them into small steps, and staying true to your values, you can turn your resolutions into real, lasting changes. This is how you can do that with five easy steps.

1. Dig Deep to Find Your Why

Ask yourself why this goal matters. Then ask why that answer matters. Keep going until you uncover a motivation that feels personal and meaningful. Understanding your why gives your resolutions purpose and direction. When your goals are tied to a deep, personal motivation, they become more meaningful and easier to pursue.

2. Visualise Your Two Futures

As mentioned, a powerful method to uncover your why is the “Two Futures” coaching tool, often used by health and life coaches. By vividly imagining the long-term consequences of their choices, clients connect emotionally to their why and gain clarity on the value of their resolutions.

3. Break Resolutions into Small, Achievable Steps

A strong why can help you stay focused, but breaking your goal into manageable actions ensures steady progress. Many resolutions are vague (“get fit,” “save money”) and lack a clear sense of purpose. Without a defined reason to guide your actions, the initial excitement of a new goal wears off quickly. This is why list of smaller, more achievable steps and targets can help these goals become a reality. 

4. Create Accountability Systems

People often set lofty goals without considering the habits, systems, and emotional investments required to sustain them. When willpower runs out—usually around week three—progress stalls. To help combat this, share your resolutions and your why with a trusted friend, coach, or accountability partner. Regular check-ins can keep you on track. Instead of having to rely solely on willpower your accountability systems wll give you not only another reason to keep going but also someone to support you if you are struggling. 

5. Celebrate Progress

Recognise and celebrate small wins along the way. This reinforces your commitment and builds momentum. The small steps you’ve already put in place are a great chance to celebrate your progress and share your success with your accountability system. This can also help to inspire others and people often find that how their behaviour influences those close to them can be just as powerful as the impact it is making on their own lives

A new year is a great symbolic time to make a change, and with the right tools and support networks, these resolutions can quickly become life changing. 

Written by Ann Garry, CEO of Health Coaches Academy