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6 Tips for Making New Year’s Resolutions That Stick

Blue Shield’s Dr. Nicole Stelter offers strategies to keep our start-of-the-year goals on track.
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As we start a new year, many of us engage in the tradition of making resolutions. Whether it’s committing to exercise, saving money or spending more time with loved ones, resolutions can provide a hopeful, fresh start. Yet, many of us abandon our goals by February, feeling defeated and discouraged. Dr. Nicole Stelter, Ph.D., LMFT and director of Behavioral Health for Blue Shield of California, gives six tips to avoid this cycle by approaching resolutions with intention, simplicity and compassion.

1. Start small and be specific

One of the biggest mistakes people make is setting overly ambitious or vague goals. These aspirations, while admirable, can feel overwhelming and lack clear direction. Instead, break goals into smaller, measurable actions.

  • Instead of “Lose 20 pounds,” try “Go for a 30-minute walk, four times a week.”
  • Instead of “Be more organized,” try “Spend 15 minutes each day tidying my house or office.”
Dr Nicole Stelter
Dr. Nicole Stelter, Blue Shield of California

“Small, specific steps create achievable milestones, making the journey manageable and boosting confidence along the way,” said Dr. Stelter.

2. Focus on process, not perfection

Resolutions often fail because we set rigid standards and expect immediate results. “Life, however, rarely unfolds perfectly,” said Dr. Stelter. You might skip a workout, overspend on a whim or lose track of your goals during a busy week. Instead of seeing these moments as failures, view them as opportunities to reflect and recalibrate.

Progress is rarely linear. By embracing the process and celebrating small wins, we build resilience and motivation. If your goal is to exercise regularly, celebrate showing up — even if you didn’t push yourself to the max. Acknowledge the effort, not just the outcome.

3. Anchor resolutions in your values

Resolutions stick when they align with our core values — our “why.” For instance, if your resolution is to save money, is it because financial security gives you peace of mind? If you want to volunteer more, is it because helping others brings you joy and fulfillment?

“When resolutions resonate with our values, they become personally meaningful, not just an obligation,” said Dr. Stelter. Consider writing down why each resolution matters to you and revisit this list when motivation wanes.

4. Build a support system

Sharing our resolutions with trusted friends, family or a supportive community can make a huge difference. Accountability partners can offer encouragement, celebrate progress and help navigate setbacks. “Being part of a community reminds us that we’re not alone in our efforts,” said Dr. Stelter.

If personal connections aren’t available, consider using apps to keep yourself accountable. For example, Blue Shield’s lifestyle medicine platform Wellvolution, available at no additional cost to most members, offers programs to improve mental health. Wellvolution also includes the Blue Zones program, which tracks and provides encouragement around healthy eating, exercising, socializing and getting outdoors.

5. Practice self-compassion

The most critical factor in sustaining resolutions is how we treat ourselves when things don’t go as planned. “Negative self-talk and feelings of failure can derail your progress,” said Dr. Stelter. “Instead, practice self-compassion. Acknowledge that setbacks are part of the process, and they don’t define your worth.”

For instance, if you intended to cook healthy meals but ordered takeout after a stressful day, remind yourself it’s OK. One misstep doesn’t negate your commitment. Reflect on what you can do differently next time and move forward.

6. Turn over a new leaf any day of the year

Finally, New Year’s resolutions often come with the pressure to make big changes all at once. But remember, January 1 is just another date on the calendar. You can start fresh any day of the year. Each sunrise offers an opportunity to reflect, reset and recommit to your goals. Whether it’s March 15, July 3 or November 22, the decision to reset is ours to make whenever we’re ready.

“By embracing this mindset, we free ourselves from the all-or-nothing mentality and realize that growth is a continuous journey, not a one-time event,” said Dr. Stelter. “With realistic goals, a values-driven approach and plenty of self-compassion, we can make meaningful progress toward the lives we envision — one step at a time.”