As a psychologist, here’s how I’m going to make — and keep — my New Year’s resolution

• I’m a health psychologist and I’m setting a SMART resolution for 2025.
• SMART goals are specific, measurable, achievable, relevant, and time-bound for success.
• I think consistency and self-compassion are key to turning resolutions into lasting habits.

The year 2025 is nearly here and that means it’s time for me to set my New Year’s resolution. I’m not alone, a recent survey found that up to 75% of Americans are making resolutions for 2025. But, despite our best intentions, many of us will fail to stick to them. Psychologists refer to this as the intention-action gap.

As a health psychologist specializing in behavior change, I’m going to try to practice what I preach this year. My own resolution? To go to the gym for 30 minutes, five times per week for six months. Here’s how I plan to succeed.

A SMART resolution will set me up for success

Going to the gym for 30 minutes, five times per week for six months is a pretty specific goal. Well, that’s my first tip in setting SMART resolutions.

S is for a specific goal. Setting one specific resolution rather than many is more achievable for many people. So as much as I would like to eat more fruit and veggies, cut down on my excessive coffee intake, meditate more, spend more time with the kids etc (you get the picture), trying to take on too many resolutions will likely set me up for failure. I’ll stick to one and then maybe add another once this becomes a habit.

M is for measurable. For me, I plan to keep a record of my workouts, and track my progress on the treadmill or the weights by using a smartphone app, where I can schedule and register my workouts. I also plan to use my smartphone for ‘digital nudges’ reminders or prompts that keep will keep me motivated and on track. For example, I’ll be scheduling recurring calendar appointments for my gym sessions, with alarms to remind me when it’s time to close the laptop and get ready.

A is for achievable. As much as I would like to think I could spend an hour plus in the gym every weekday like I did when I was (much) younger, these days, with two young kids and a busy work life, I know it’s not realistic. Start small, you can always extend your resolution later in the year.

R is for relevant. This might seem obvious, but many of us feel pressured into setting resolutions, some of which may not really be what we deep down want to change. Many New Year’s resolutions are about improving fitness, but you might want to do something completely different, like taking up pottery or seeing your relatives more regularly. Find what matters to you.

That said, positive peer pressure can be a good thing. Research shows that we are more likely to adopt new behaviors when those that matter to us (close friends and family) approve of what we are doing. So, I’m going to find my enablers. Not the bad kind that encourages me to go bar-hopping on a weeknight, but like-minded people who share my resolution, and who are ideally already working out regularly. For me, having a gym buddy will help keep me accountable. For you, it might be finding an online mindfulness community or an evening running group.

T is for time-bound. Research also shows that having a specific time frame, like 6 months, makes you more likely to stick to your goals. It also makes it easier to measure progress.

I plan to give myself grace

Changing a behavior is one thing, but sticking to it is the hard part. But if you stick with it long enough, behaviors can become habits. Research estimates that it can take on average 66 days. Of course, this can vary depending on how complex the behavior is or how many potential barriers are in the way. But consistency leads to automaticity, a fancy word for habit-formation. So I plan to schedule my workouts, as much as possible, at the same times, days, and places each week.

I’m also going to remind myself that if I don’t stick to my resolution, it’s not all my fault. Don’t be fooled by some of the life coaches or social media influencers who say that all you need to do to get fitter or healthier is to have more motivation or willpower. Motivation is just one component of behavior change. The environment shapes our behavior, and access to, to necessary opportunities or resources we do or don’t have, affect our motivation and ultimately our ability to stick to goals. But by setting a SMART resolution, finding my enablers, and being self-compassionate and consistent will hopefully help me turn my resolution for 2025 into a habit by 2026.