A new year comes with reflection and motivation to change. Many of us set New Year's Resolutions, but do we actually follow through with them? Research has shown that almost 50% of individuals quit their goals by January and only 9% complete their goals. If you have goals you want to attain this year, or are just now thinking about creating some, here are some tips to make sure you don’t fall into that 50%.

1. Reward yourself!

Acknowledge and treat yourself once in a while as you go work on your goal. This keeps you motivated while also giving you something to look forward to when the thought of giving up creeps up. This can be as simple as buying yourself a sweet treat, a weekend away with friends, or anything that makes you happy! Many blog posts talk about the importance of a reward system while tackling a goal, and it has shown to be a big motivation for many - after all, we humans are largely driven by pleasure and reward.

2. Accountability

Studies have shown that accountability and writing down your goals make you more likely to achieve your goals. Whether it’s keeping yourself on-track through giving updates to your friends or setting up a document to record your progress, accountability plays a big role in the success of your goal. Furthermore, it is also shown that writing down your goals helps with the execution of them — especially when shared with a friend. 

3. Expect obstacles

Even with the best plans, things can still go wrong — and that is okay! Sometimes there is no avoiding them, and the best you can do is to plan ahead. Think of ways to counter difficulties you might face, and try your best to keep your optimism high. Setbacks are a part of learning and 100% normal — they don’t mean that you won’t eventually reach your goal or that you’re failing. With a good plan and unwavering determination, most setbacks can be countered and you will be back on track. For example, if you are trying to read more this year but can’t seem to read for more than 5 minutes, try asking friends for book recommendations in order to find a book you genuinely will enjoy.

4. Pace yourself

While the prospect of a fresh year and new goals might be exciting, it's important to remember to take it one step at a time to avoid burnout. Start by breaking down your goal into smaller and more attainable parts, and tackling them one by one. Doing this helps keep you motivated when you achieve each mini-goal and increases self-esteem. To read more about pacing yourself as well as more techniques, check out this article, which references research done by PhDs and MDs.

5. Enjoy the process

Goals may seem tedious at times, especially if you’re looking to change something major. One way to help motivate yourself is to find a way to make it genuinely enjoyable. This can be going on hikes with friends if your goal is to be more active, or to join a reading club if you want to start reading this year. Embrace the process and take satisfaction in each success — no matter how big or small.

New Year’s goals can sometimes be tedious and the urge to give up can be strong, however, remembering why you’re doing this in the first place and keeping yourself accountable along the way can help you achieve them. Check out these articles for more tips and tricks about setting and keeping New Year's goals:

• New Research Reveals 8 Secrets That Will Make Your New Year’s Resolutions Succeed

• 7 tips to keep your New Year’s resolution (UC Davis Health)

• 5 Ways To Keep Your New Year’s Resolutions Based New Research

• New Year, New You: Setting Goals for 2024