We’ve all been there…excited to start fresh in the new year, only to feel the sting of defeat a few short months later. Why is it so hard to stick with the changes we so desperately want to make?

Did you know that while nearly one-third of Americans make resolutions each year, fewer than 10% succeed in achieving them? Those odds might sound discouraging, but they don’t have to define your story.

If you’ve ever set a resolution only to abandon it weeks later, you’re not alone. Real behavior change is tough, but it’s also possible with the right tools and mindset.

Here are five tips to enhance your commitment and help you be one the handful of people who make their resolutions stick.

1. Tie your goals to your values: Align your resolutions with what truly matters to you. For instance, if you see yourself as a person who values integrity and your goal is to be more physically fit, when you find yourself thinking, “I don’t feel like it today” or “I can just skip this one time”, ask yourself what a person of integrity would do. Would she skip the workout, or would she follow through on her commitment to herself?
2. Focus on progress goals instead of outcomes goals: In most cases we don’t have control over the outcome, but we do have control over our behavior. Instead of focusing on winning your age group for the 5K, focus on achieving consistent actions, like walking a certain number of steps each day or attending a specific number of fitness classes each week.
3. Set an implementation intention: Henry Ford said, “Fail to plan, plan to fail.” Lack of preparation leads to poor outcomes, while thoughtful planning increases the chances of success. Set yourself up for success by planning when you will do the activity to which you have committed. Instead of saying, “I’ll put some money in my savings account, go past the point of no return and set up a direct deposit to put 5% of your paycheck in your savings account.
4. Monitor your progress: We have all heard the saying, “If you can’t measure it, you can’t improve it.” Keep track of your efforts through journaling, apps, or habit trackers. Not only will this help you to stay accountable, but success breeds success. When you see the momentum, you are building, your motivation will soar.
5. Celebrate your small wins: Recognize and celebrate your small victories. Reflect on your day and give yourself a pat the back for following through on taking that walk or eating that salad or spending a half hour on your Spanish lessons. Giving yourself credit for the work you’re doing will build your confidence, keep the excitement alive and help you crush your goals like a boss.

By tying your resolutions to your values, focusing on progress, making a plan, monitoring your progress, and celebrating small wins, you can turn your good intentions into lasting habits.

If you’d like some support with your goals, check out your EAP program or connect with a health coach through Cigna.