3 tips to get back on track with your new year’s resolutions

So, we’re a few weeks into the new year.  How are your resolutions going?

If you’re like the majority of people out there, you’re flagging a bit.  You might even have abandoned them already.

But don’t worry, I’ve got three tips to help you get back on track.

3 tips to get back on track with new year's resolutions (4)



1. Rephrase your resolution.

This is pretty interesting.  Studies have found that if you pose your goals and resolutions as questions then you’re more likely to change your behaviour.  So, rather than just saying “I’ll exercise twice a week”, you ask yourself “Will I exercise twice a week?” and then actually answer “yes”.

If you feel a bit strange talking to yourself like this you can get a friend to ask you the question, then you just have to answer “yes”.  Doing it this way has the added benefit of creating a bit of accountibility, as your friend will know that you made this promise.

But the studies show it works just as well if you just say it to yourself.

One of the authors of the paper, Eric Spangenberg, believes that the reason it works might be that being questionned about our intentions puts some pressure on us to follow through.  In other words, because we’ve answered that yes, we will do it, we then feel obligated to stick to that.


2. Partner up.

Following on from the first point, another great way to get back on track with resolutions and goals is to find an accountability buddy.

A study carried out at the Dominican University of California found that doing this can really improve your chances of sticking to your resolutions.  They asked participants to write down their goals and then send regular updates to their buddy, letting them know how they’re getting on.

Over 70% of the participants who did this ended up reaching their goals.  

This is amazing, especially when compared to the participants who didn’t have an accountability buddy.  Only 35% of that group met their goals.

So, ask around your friends and family and find someone who is also after some new motivation to meet their goals this year.  Then get going together and hold each other accountable.


3. Scale back and break it down.

One of the main reasons that people don’t stick to their resolutions or meet their goals, is that they’re just too big.

We often have unrealistic ideas of what we can achieve, or the timescale that we can achieve it in.  So we might start the year stating that we’re going to hit the gym 5 times every week.  That we’ll lose a stone by the end of January.  Or that we won’t drink any alcohol for a month, and will also cut out sugar from our diets.

These kinds of goals pretty much set us up for failure.  They’re either too big, require too much of a sudden, drastic change or they’re just not possible to achieve in a short amount of time.

So we get discouraged and quit trying altogether.

If you’re finding that, a few weeks into the new year, you’re feeling like you’ve already failed at your goals then just stop.

Rethink them.  Scale them back a bit to make them more realistic.  Give yourself a chance!


So there you have it.  

Three things you can try to make this the year you keep your resolutions and meet your goals!  Please do leave me a comment and let me know what you’re planning on achieving this year, and what you think of these ideas to help you get there.




  1. 20/01/2017 / 1:43 pm

    Fantastic post! I will definitely be taking these on board. That’s really interesting about setting goals as questions! Will I? Yes I will!

    • This glorious life
      21/01/2017 / 7:32 pm

      Thank you! It really is interesting isn’t it, has to be worth a try! x

  2. 21/01/2017 / 10:56 pm

    Great advice, I managed not to break any – hang on I also forgot to set any. OK I cheated, I have business ones but not personal ones. I think I’d find them too pressurizing. #KCACOLS

    • This glorious life
      24/01/2017 / 10:46 am

      Business goals are just as valid as personal ones in my opinion! I know what you mean though, you can emotionally distance yourself a bit from business goals! x

  3. 21/01/2017 / 11:00 pm

    I tried to set achievable goals this year but that still pushed me. I’ve just started a bullet journal which has been great at refocusing me #KCACOLS

  4. 22/01/2017 / 12:43 pm

    I didn’t make any! I think I’m going to make some now though and try to stick to them with these tips. I want to lose weight, is that too cliche?


    • This glorious life
      24/01/2017 / 10:45 am

      I’ve not made any yet either, been very slow off the mark this year with feeling poorly! Still plenty of time yet though to put a few goals in place and start work on them. And I don’t think it’s too cliche to want to lose weight! x

  5. 22/01/2017 / 7:06 pm

    loving this and really interesting about rephrasing the goal as a question. my friend text me today asking if id started yoga this morning. and I felt bad texting no! buddying up is a def a good strategy. and yes, smaller goals. I know its unrealistic to say I will get back to the gym 3 times a week. but what is realistic is a brisk walk during my work lunch break.

    Thanks so much for linking up at #KCACOLS. Hope you come back again next Sunday!

  6. 23/01/2017 / 4:08 pm

    Some great advice here. Breaking things down is definitely something I need to do 🙂

  7. 23/01/2017 / 10:24 pm

    I have found over that if I set achievable goals I’m more likely to succeed! I think that if you do get off track, the ways you mentioned would be a great start in making sure you do succeed. #KCACOLs

    • This glorious life
      24/01/2017 / 10:39 am

      I think that’s the key word isn’t it – achievable. The goals we make need to be realistic so we don’t just give up on them! x

  8. 24/01/2017 / 8:40 pm

    The ‘yes’ thing definitely works…it’s a sales technique used to get people to buy things – if you get a customer to say yes 5 times then they will buy! Great post 🙂 #KCACOLS

    • This glorious life
      02/02/2017 / 11:04 am

      Oh I didn’t know that! Very interesting, I’ll be looking out for that next time I’m thinking about buying something! x

  9. 24/01/2017 / 11:42 pm

    Thankfully I haven’t fallen to much off track with my resolutions. Mainly because I didn’t set many personal ones (1. pay off my credit card 2. read 1 book each month) I’ve already finished January’s book and I’ve got another 11 months to worry about my credit card!
    So great tips here though. Maybe in October when I still haven’t paid off my credit card I’ll scale back and set a more realistic goal! #KCACOLS

    • This glorious life
      02/02/2017 / 11:03 am

      Haha, maybe the goal should be to pay off a set amount each month, rather than to clear the whole thing by the end of the year! Well done on reading your first book of the year though! x

  10. 26/01/2017 / 10:48 am

    Good points #kcacols

  11. These are great tips. I’m trying to be reasonable with my goals this year. Things that are achievable but still take effort to get done. So far I’m doing ok… #KCACOLS

  12. 28/01/2017 / 8:17 pm

    Partnering up is a good idea – you get support and even a little accountability. #kcacols

  13. 01/02/2017 / 8:13 am

    Hi, thanks for your post. I am failing on my New Years resolutions. I am managing (just) to keep my resolutions of going to the theatre and reading a book every month but I am failing at being more zen and doing something every week that it outside of my comfort zone. I am going to try scaling back and reframing to make my goals more achievable and realistic. Pen x #KCACOLS

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