How to Be Intentional About Choosing Achievable New Year’s Resolutions

December is the month of reflection. The year winds down, holiday schedules get busy, and we naturally start thinking about who we want to become in the year ahead. But here’s the truth: most New Year’s resolutions fail not because people aren’t motivated—but because their goals aren’t designed for real-life success.

This year, instead of setting resolutions you’ll abandon by February, choose ones that are both intentional and achievable. Here’s how to do it.

1. Start With Reflection, Not Pressure

Before writing down goals, take time to honestly assess what worked this year and what didn’t.
Ask yourself:

• What habits made me feel my best?

• What drained my energy or kept me stuck?

• What do I actually want—not what I think I “should” want?

Intentional resolutions come from clarity, not comparison.

2. Choose Goals That Fit Your Life, Not Your Ideal Life

Your goals should match your current schedule, stress level, and capacity.
For example:

• If work is busy, commit to three workouts per week instead of seven.

• If you’re rebuilding habits, aim for 15-minute daily walks instead of hour-long gym sessions.

The easiest goals to keep are the ones designed for the life you actually have.

3. Focus on Habits, Not Outcomes

Outcomes are motivating, but habits create results.
Instead of:

• “Lose 20 pounds,” try: “Cook at home 4 nights a week.”

• “Run a marathon,” try: “Run 3x per week, gradually increasing distance.”

Habits are measurable, repeatable, and build momentum over time.

4. Make Your Goals Specific and Measurable

“Be healthier” is vague.
“Strength train on Monday, Wednesday, and Friday” is specific.

Use the framework:

• What exactly will I do?

• When and how often will I do it?

• How will I track progress?

Clear goals create clear progress.

5. Start Small—Then Layer More

Your resolutions don’t need to be huge to matter.
Small goals done consistently will always outperform big goals done inconsistently.

Pick one or two meaningful resolutions for January. When those feel solid, add more.
Progress is a staircase, not a leap.

6. Make Accountability Built-In

Tell someone your goals.
Hire a coach.
Join a challenge.
Schedule workouts on your calendar.
Put reminders in your phone.

Accountability keeps you committed when motivation fades (which it always does).

7. Celebrate the Wins - Even the Small Ones (Those are the most important)

You don’t need to hit the final goal to celebrate progress.
Consistency is worth celebrating.
Showing up is worth celebrating.
Choosing an aligned habit—even once—is a step forward.

The more you acknowledge your wins, the more momentum you build.

Being intentional about New Year’s resolutions means choosing goals that support the life you want—realistically, sustainably, and with purpose. When your goals are rooted in clarity and designed for consistency, change doesn’t just happen… it lasts.