New Year’s Resolutions often end in disaster rather than success– losing weight, learning something new and spending less money are often found to be easier to fail than succeed. Finding failure after failure, some might doubt if they can actually dedicate themselves to a goal. However, with the correct approach, it’s possible to find success.

Sources, including the American Psychological Association (APA) and the University of California, mention the importance of setting a SMART goal: one that is Specific, Measurable, Achievable, Relevant and Time-bound.  A resolution that just says “lose weight” is not effective; something that says “lose 15 kilograms this year” is a much better goal. Having a clear objective in mind makes it easier to stay motivated. Similarly, an unachievable resolution like 100 pushups per day, for someone who has no exercise experience, can be soul-crushing to achieve and would prompt more issues than benefits. 

The human brain is complex but easy to manipulate. If you manipulate the brain into making your resolution a habit, it will make success inevitable. According to Science News Today, the best way to build a habit is to do something daily. This can be difficult, however, since missing one day can feel like the end of the entire goal. “The concept of minimum viable habits—performing the smallest possible version of a behavior—helps maintain continuity. Doing just one push-up, writing one sentence, or meditating for one minute keeps the habit alive.” Small changes of mindset, like these, trick the brain into thinking that the goal is still moving on, which is the best way to build a habit. Though this only works if your resolution is SMART, since it makes your resolution more structured and clear.

If you want more intensity in your resolution, you can say it out loud to your peers. From a survey conducted among 62 Taipei American School (TAS) students/teachers, 75% agreed that having a peer also striving towards a goal is the greatest source of motivation. This makes it more difficult to just drop out and give up on your resolution if there’s someone monitoring your progress.

Resolutions don’t need to be set strictly on the first day of the New Year: anyone can start setting a goal at any time and stick to it. Losing weight, learning something new and spending less money are common resolutions. These can be easily achieved if you make a SMART goal and commit to it by making it a habit.