The start of a new year can bring many different feelings, such as enthusiasm, fresh energy, and the belief that this year will be a “new year, new me.” Many people embrace this mindset with a list of big intentions: get healthier, save more money, improve mental health, or build better habits. While making resolutions is common, setting attainable New Year’s resolutions and sticking to them are where many people struggle.

Research shows that 23% of people quit their New Year’s resolutions within the first week, and 43% quit them by the end of January. This is often because the goals weren’t sustainable. The key is not just making resolutions, but making attainable New Year’s resolutions. These should be goals that feel achievable, motivating, and realistic for your everyday life. With the right tools, such as the SMART goal method, you can create a roadmap for success with a new year reset that lasts far beyond January.

What are New Year’s Resolutions?

New Year’s resolutions are intentions or goals people set at the start of the year to help improve their lives. These goals often reflect areas where someone wants to grow, such as emotionally, physically, financially, or socially. Common themes include:

  • Fitness and weight goals: Exercise and weight loss goals tend to top the list of most common New Year’s resolutions each year. This common resolution is also what leads to the first week of the year being the busiest gym week. However, gym attendance rates typically decline in the weeks and months to follow.
  • Dietary goals: Eating a healthier diet is closely related to fitness and weight goals. The start of the New Year leads many people to consider their daily dietary habits. People typically aim to give up fats and sweets and to incorporate more fruits and vegetables into their diets.
  • Career and financial goals: Career and financial goals may include saving more money or working toward a new career. A new year is a great time to consider the necessary steps in reaching these financial goals.
  • Friendship and relationship goals: The end of the year makes many people consider their relationships. While some might question their happiness in a romantic relationship, others might consider the quality of their friendships. They may aim to strengthen these relationships or to entirely cut them off.

While setting goals is a healthy way to improve your overall life satisfaction, it is important to set goals that are realistic and attainable. Studies show that you are less likely to achieve goals when they are unrealistic.

Setting attainable goals

Often, one of the biggest barriers to achieving resolutions is not the intention; it’s the structure. Setting an inspiring goal is only the first step. Building attainable, achievable goals often requires clarity and planning.

The SMART goals framework can help transform vague resolutions into concrete, actionable plans. SMART stands for:

  • S – Specific: State exactly what you want to accomplish.
  • M – Measurable: Identify how you’ll track your progress.
  • A – Attainable: Choose goals that stretch you but are still realistic within your current lifestyle.
  • R – Realistic: Align your goals with your personal abilities, resources, and time.
  • T – Time-based: Set a clear timeline to stay focused and accountable.

Using the SMART method can help turn “get healthier” into “walk 20 minutes, three times a week.” It can also turn “improve mental health” into “start therapy this month and attend sessions weekly.” This structure can increase follow-through and build confidence with each small win.

Attainable New Year’s resolution ideas

If you’re looking for New Year’s resolutions that can support emotional wellness, here are a few mentally healthy ideas that can pair perfectly with the SMART framework:

  • The 12 micro-adventures challenge: Plan one small adventure each month, such as visiting a cafe, walking a new trail, visiting a new craft store, or exploring a nearby town.
  • Create a joy list that you actively schedule: Create a list of 50 small things that make you happy (e.g., lighting a candle, listening to the rain, baking cookies). Schedule at least one joy item each week.
  • Read one new genre: Choose an unfamiliar genre and read just one book to broaden your perspective.
  • Try the 100-hour personal project: Pick something you’ve always wanted to learn and log 100 hours throughout the year. For example, playing piano, watercolor painting, coding, sewing, or gardening.
  • Start a social media-free day: Commit to one digital detox day each week to improve your focus and emotional clarity.
  • Try a new hobby every quarter: Rotating hobbies can help keep your brain engaged without long-term pressure to stay committed.
  • Write a letter to your future self each season: Write a letter during winter, spring, summer, and fall. This can help you reflect and visualize.
  • Schedule regular therapy sessions: Therapy can support personal growth, emotional healing, and accountability for your long-term goals.

Takeaway

Setting New Year’s resolutions can be motivating, but the real transformation often comes from choosing attainable New Year’s resolutions that align with your lifestyle, values, and emotional needs. Using SMART goals can help you stay on track and avoid discouragement that can come from unrealistic expectations.

If you need support setting goals, staying motivated, or understanding what you truly want out of the year ahead, therapy can help. A licensed therapist can guide you through defining clear, achievable goals and help you navigate challenges along the way.

If you’re ready to make meaningful, sustainable change this year, find a therapist near you at findmytherapist.com.