Most New Year’s resolutions collapse before the decorations reach the loft – and it’s not that people are lazy or necessarily lack motivation. The issue is that most goals are written in the tone of a stern headteacher, which is a fast route to giving up. A good resolution needs to feel alive rather than imposed. Here are four research backed ideas that can help you stay on track.
1. You have probably been setting goals the wrong way
Most of us choose goals that sound neat and specific. Something like “I will run three times a week” or “I will never eat sugar again”. These look disciplined but they break the moment life gets involved. Research suggests a better approach is to swap strict targets for an ‘exploratory’ (just start) goal. This still gives you direction while allowing space to adjust as your energy, schedule and priorities shift.
Instead of insisting on three runs a week with a set distance and pace, try something simpler such as “I will get out of the house with my trainers on and see how things go”. Exploration reduces pressure and keeps motivation alive. When a goal feels like something you are learning from rather than enforcing, you tend to stay with it far longer.
2. Use imagery to make the goal emotionally real
In our work with Olympic athletes, recruits in the armed forces and people simply trying to create meaningful change in their lives, one pattern shows up again and again. Motivation strengthens when the goal feels vivid.
If you are aiming for a promotion, think of yourself stepping into that role. See the email offering the opportunity. Hear the steady confidence in your voice as you share an idea. Notice the feeling as you walk into a meeting with a sense of belonging. These small scenes give the goal emotional depth and engage the same motivational circuitry the brain uses during real achievements.
When the future feels vivid, the choice becomes easier to navigate because your brain has a clearer sense of what is at stake. You are not forcing motivation, you are helping your system recognise why the goal matters and that subtle shift guides your decisions long before willpower is needed.
