How to actually stick to your New Year's resolution (yes, really!)

It's that time of year again—time to start making your New Year's resolutions after a holiday season of indulging your sweet tooth.  

It happens every January: the gym fills up, new sneakers hit the pavement, and Canadians everywhere commit to big changes. But let's face it, after the January high, willpower can fade fast.  

In fact, according to the Associated Press, up to 70 per cent of people abandon their New Year's resolutions within just a few months. But what if this year could be different? 

Why resolutions fizzle out 

We all start with the best intentions. Yet only about 45 per cent of Canadian adults hit the recommended 150 minutes of weekly physical activity, according to Statistics Canada. Why? Sometimes we aim too high, too fast. Other times, real life gets in the way. 

But sticking to new habits doesn't have to be all-or-nothing. With the right plan and a little self-compassion, you can make changes that last. 

Set small, realistic goals

Instead of overhauling your routine all at once, start with small, realistic goals. Breaking large resolutions into small steps helps and gives you measurable goals. 

The thing about getting more active is that it doesn't need to be hard. The Canadian Society for Exercise Physiology recommends aiming for 150 minutes of moderate-to-vigorous activity per week, plus two sessions of muscle-strengthening exercises. While 150 minutes a week may seem daunting, it is just over 20 minutes a day, which you can break down into even smaller increments. If you're planning a TV marathon on the couch, add small bursts of activity between episodes, like a walk or a try of an online fitness video.  

Remember that it can take time for new behaviours to become habits. James Clear, author of Atomic Habits, shares that habits are a process rather than an event. For some, adding daily exercise to their routine may come easily, and for others, it may take more time. Understanding this helps us manage our expectations and set small, achievable goals.  

The Canadian Heart and Stroke Foundation suggests "pick a time. Pick a place. Make a plan and move more." Just getting started is the key. Even small increases in activity, like playing outside with your family or taking the stairs at work, can make a big difference over time. Once you meet smaller goals and start seeing results, the larger goals will seem more achievable too.  

Plan for the hurdles 

Even the best-organized plans can get off track; life happens. Whether it is a busy schedule, getting sick, or just plain fatigue, things can interrupt your plans.  

The good news is that you can adapt and set yourself up for success by planning ahead. On busy days, lay out your workout gear and everything you need for the gym or an at-home workout. Prep your meals or healthy snacks ahead of time so they are ready when you need them.  

Remember that trying your best is good enough, and that your best may look different each day. Have a list of activities for rainy days or when you don't feel like leaving your house. Bookmark your favourite at-home workouts, and have some options for lower-energy days. Instead of letting setbacks derail you, treat them as part of the journey. As long as you keep going, you're still on track. 

Lean into support

Goal-setting is easier and more fun when with company. Share your plans with friends or family. Join a community group, invite a colleague on a lunch walk, or connect with others online.  

According to Statistics Canada, adults with significant family obligations are less likely to meet physical activity guidelines; however, those who communicate their intentions and seek support are more likely to maintain new behaviours.  

Focus on progress 

Aiming for positive changes is another secret to your New Year's resolution success. A study on New Year's resolutions from 2020 showed that participants with goal and action-based resolutions followed through better than those with avoidance-based resolutions.  

When planning your resolutions, focus on what you can do, rather than what you should avoid. Rather than resolving to cut our sugar, consider eating more balanced meals with more vegetables.   

Try writing down each step and your progress. Whether in a notebook or on an app, keeping track of the changes you have made and your progress can help you feel more motivated on hard days. Remember that any form of movement is a win.  

Celebrate your small victories.  By focusing on what you are doing, you can give yourself more grace as you work towards your goals. Missing a day is not the end of the world. If you start to fall off track, you can take some time to pause and adjust. A difficult day does not cancel out your progress.  

The bottom line 

Lasting change is tough, but achievable. Start small, celebrate successes, and be kind to yourself. Your resolution can be a year-long gift, not just a January tradition. 

CAA Members receive the first three months free on a 1-year fitness plan at participating Anytime Fitness Canada locations.