How to Set New Year’s Resolutions That Actually Stick

Q: How do you set New Year’s resolutions that last?

One of the most important ways to create resolutions that stick is to get specific. Goals that lack detail are much harder to reach, so if you want to find new year’s resolution success then the specifics are key. For example, if your goal is to lose weight in 2026, put some numbers to it. This is referred to as S.M.A.R.T. goal setting – your goal should be Specific, Measurable, Achievable, Relevant, and Time-Bound.

Welcome to 2026. If the start of the new year has given you a fresh perspective and renewed motivation, you may be considering setting new fitness goals or a New Year’s resolution.

The topic of New Year’s resolutions can be controversial; people either love them or hate them. If you’re in the camp of not being too keen on setting strict rules in the new year, but you would like to make some intentional changes, read on to find out how to keep new year’s resolutions that last well into the rest of 2026.

What Excites You?

man and woman on deck talking to each other in workout clothes

Get started with some self-reflection, as it helps clarify your motivation and creates a stronger foundation for goals that feel purposeful and sustainable.

Is there a new workout class you have been wanting to try? Recipes you have been meaning to perfect. Or maybe you want to explore nature and get into hiking. Wherever your interests lie, pick something that feels meaningful to you. It’s much easier to stick to a resolution that feels exciting and purposeful rather than an arbitrary goal that lacks meaning.

So, get intentional! Grab a hot cup of coffee or tea, a notebook and a pen, and start to put your thoughts to paper. Seeing it written out in front of you can help give you clarity and direction.

Get Specific

Once you have picked out a meaningful goal for the new year, you can begin to dive into the details.

Goals that lack detail are much harder to reach, so if you want to find new year’s resolution success then the specifics are key. For example, if your goal is to lose weight in 2026, put some numbers to it. This is referred to as S.M.A.R.T. goal setting – your goal should be Specific, Measurable, Achievable, Relevant, and Time-Bound.

Rather than, “I want to lose weight,” you might instead consider, “I want to lose 20 pounds by November 1st.” The latter is specific, you can measure the weight loss (20 pounds), it is achievable and safe to lose 2 pounds per month until November, relevant to your weight loss goal, and is time-bound with a deadline set in November.

This technique can help give your intentional goal more direction and an avenue to keep you on track (more on that below).

SMART Goals	Example (weight loss goal)	Common Mistakes
Specific	“I want to lose weight by improving my eating habits and exercising consistently.”	“I want to lose weight” (too vague, no clear focus or action)
Measurable	“I want to lose 10 pounds.”	Tracking only the scale with no other metrics (energy levels, workouts completed, measurements)
Achievable	“I will lose 1–2 pounds per week by working out 4 times a week and preparing most meals at home.”	Setting unrealistic expectations (e.g., losing 20 pounds in two weeks)
Relevant	“Losing weight will help me feel more confident, improve my health, and increase my energy.”	Setting the goal based on pressure from others instead of personal motivation
Time-Bound	“I want to lose 10 pounds in 10 weeks.”	No deadline, or using an overly aggressive timeline that leads to burnout

Start Small

woman sitting on bed reading and using mini elliptical machine

Now that you have your S.M.A.R.T. goal in hand, it’s time to create a plan of action. When deciding how you want to reach your goal, it is important to start small. Don’t overwhelm yourself with trying to start ten new things at once and then burning out and abandoning your goal. Start slow, and gradually build from there.

If we continue with the above example, there are many techniques to implement for successful weight loss. Most importantly, creating a healthy diet and exercise plan. Starting small with this goal could be as simple as adding a 30-minute morning walk into your daily routine and eating an extra serving of fruits or vegetables with every meal. Once you master the simple, you can choose to get more complex from there.

Create Regular Checkpoints

woman looks at reflection in mirror and sees pants are bigger

It’s difficult to measure progress if you are not regularly checking on your progress. Create checkpoints for yourself at interval that feels most helpful to you (i.e. weekly, bi-weekly, monthly, etc.).

With each checkpoint, observe how things are coming along. In our weight loss example goal, how often have you walked since the last checkpoint? How often are you eating a serving of veggies with each meal? If you’re hitting your mark 80% of the time you are right on track (notice it doesn’t have to be 100 percent – focus on progress over perfection).

Once you feel like you’ve mastered your current routine and you feel up for it, you may consider adding something new to your routine that will aid you in achieving your goal.

If you haven’t been doing as well as you would like, don’t stress. View any obstacle as an opportunity to tweak your routine in a way that makes things easier for you. For example, if you don’t have enough time in your morning to walk for 30-minutes, you might split that up into a 15-minute morning walk and a 15-minute evening walk. Get creative and know that the way you reach your goal is going to be unique to you.

Allow Wiggle Room

woman smiling holding bowl of yogurt and fruit

When setting new year’s resolutions, know that it’s always okay to go back to the drawing board if something is not working for you.

If you’re getting bored of your daily walking routine, swap it out for an elliptical session or a cycle class (lots of great class options on the SunnyFit app).

Is shopping for fresh veggies a challenge? Go for frozen! Don’t be afraid to get creative with what works best for you and your schedule. Be honest and realistic with yourself, and the rest will fall into place.

Ringing in the New Year with New Resolutions

Setting resolutions to better yourself in the new year is a great way to kickstart lifestyle changes or simply participate in a fun challenge (whether it’s just with yourself or with others). But know that the outcome of your goals is not equal to your self-worth. No matter what happens with your resolutions this year, you’re still just as awesome as ever.

This new year, join us on the SunnyFit app for amazing workouts, podcast episodes, and fitness content that will help you with whatever fitness resolution you’re setting this year.

See you there!