Tips to Keep Your New Year’s Resolutions 


The start of a new year brings excitement, joy, elevated levels of energy, and openness. We feel like we have been given a fresh start to seize the opportunity to set new goals and rebuild a better version of ourselves in the new year after we reflect upon the previous year.

According to a December, 2023 YouGov poll, “One-third (34%) of US adult citizens plan to make New Year’s resolutions or set a goal for 2024. Adults under 30 (52%) are the most likely to do so, followed by 30 to 44-year-olds (44%). Fewer 45 to 64-year-olds (27%) and 65-year-old and older (18%) will set New Year’s resolutions.” Most of the people cited “saving more money” as their 2024 new year resolution, followed by “being happy,” “exercise more,” “eating healthier,” “improving mental health,” and “losing weight” as the top selection.

So, how long do we commit to our new year resolutions? The Forbes Health/One Poll survey found that “the average resolution lasts just 3.74 months. Only 8% of respondents tend to stick with their goals for one month, while 22% last two months, 22% last three months and 13% last four months.” We may think that this is not an encouraging data, however, a study by Norcross, Mrykalo and Blagys showed that people who set new year’s resolutions are 10 times more likely to change their behavior than those who do not set the yearly resolutions.

Some of the common barriers that may prevent us from achieving our new year’s resolutions are:

  • setting unrealistic goals
  • no accountability
  • losing focus and motivation
  • mental health challenges
  • perfectionism
  • lack of self-compassion
Now, here are a few tips to help you keep your new year’s resolutions:
  • Breaking down potential goals into the following categories: mental health, physical health, financial, career, education, spiritual, environment, social.
  • Choosing one goal from one category that is purposeful and relevant to you by building on an existing interest or passion since this will provide you the motivation and context of why you are doing this.
  • Be specific when you identify the goal, for example: if you were to pick the physical health category, perhaps you want to commit to eating healthier, and you may want to include a relatable and attainable plan on how you are going to achieve this goal.
  • Starting with small steps by focusing on just one goal at a time since it will boost your confidence when you accomplish it: for example, eating healthier could be having fruits and nuts as your snacks in between meals.
  • Keeping a simple bullet journal to track your journey can provide you with insights for self-reflection.
  • Be patient and flexible: don’t beat yourself up. None of us are perfect, learn from your misstep and reflect to create a better plan.
  • Talking and sharing your plans with your family and friends who are also working on their new year’s resolutions. You can provide mutual support, hold each other accountable, and make this journey less intimidating and lonely.
  • Identifying your support system so you can feel comfortable asking and accepting help from those who care about you. They can be your friends, colleagues, family members and professionals.

Working towards your new year’s resolution is a process. It takes time, consistency, and commitment to form new routines and habits so give yourself some self-compassion and flexibility while still holding yourself accountable.


You can also utilize goal-setting techniques as your resource and support. Some of us may find that setting SMART goals (Specific, Measurable, Attainable, Relevant, Time-oriented) can be helpful and effective. This method was developed in 1981 by George Doran, and it has become popular in performance planning and project management over the years. Another framework in goal setting is WOOP – Wish, Outcome (best case scenario), Obstacle (inner) and Plan. It was developed by psychologist Gabrielle Oettingen at NYU who believes that we are more likely to achieve our goals when we are inspired by a Wish and a desired Outcome, and able to identify potential Obstacles to create Plans to overcome those barriers. This method works well for k-12 students and also adults by developing a growth mindset through problem solving and decision making.

Whatever your goals/wishes/resolutions are for 2024, remember that the process is just as important as your destination. Take the time to reflect upon your priorities and see if your goals align with your interest and purpose. Be flexible, adaptable, and reflective, don’t forget to be kind to yourself and celebrate any progress that comes your way.

Do check out Everything Jersey City for resources, events, support, and inspirations as you identify and accomplish your 2024 resolution!


Christina Kuo is a licensed therapist and a wellness advisor at NIH OITE where she creates and delivers mental health wellness programs and workshops. She loves exploring local yarn and fabric shops, bakery, bubble tea shops, and restaurants. Her new year’s resolution is to focus on creating projects using meditative hand stitching.

Christina Kuo
Author: Christina Kuo