The highest number of promises are broken between the end of December and the middle of January each year, there’s no question about it. With the holidays centered on decadent treats and overzealous consumption, the New Year spurring false hope of self-improvement and the return to reality revealing the sad truth of realization, New Year’s resolutions are consistently forgotten in this time span.  

Despite how gloomy reality really is, there is still hope. Not all wishful resolution-makers are futile in their attempts, and it’s important to know the tips to following through with your efforts of self-improvement. Here are the most effective ways to keep you on track and to see the best results long after you’ve made your resolution.

1. Write them down: A big mistake and a telltale sign that someone isn’t serious about their goal is when they don’t write it down. Don’t just tell it to someone Dec. 31 and move on. Make sure to write it down as much as possible, and in ways that will remind you and motivate you. Set alarms, put notes in your fridge or planner, and do whatever it takes to consistently drill it into your head.
2. One step at a time: One of the biggest reasons for giving in to temptation and breaking resolutions is that people tend to bite off more than they can chew. Whether you’re trying to quit smoking, trying to lose weight or anything in between, it’s important to take it one step at a time. Being realistic in your goals and tactics is the first step to consistency.
3. Don’t do it alone: With many people, resolutions being similar to those around them, it’s interesting to see that more people don’t work on them together. One of the toughest things to do is to motivate yourself to go to the gym, so why not get a partner to keep pushing you and reminding you? People already at the gym need a spotter to motivate and help them, so why not use one to get you there in the first place?
4. Find a positive spin: This tip is harder to notice, but is key. A lot of the steps to achieving a goal are things you don’t necessarily want to do, but finding positive motivation and using the correct word choice can help change your perspective. Instead of focusing on having to sacrifice your desires for better choices, look at how much better you feel when you eat healthy or workout or stay on task in the long run. Cognitive modification is essential in consistent positive change.
5. Review progress and celebrate: While getting into a routine and keeping your eyes on the goal is vital, it’s also important to take a step back, review your progress and reward yourself. Rewarding yourself is likely to strengthen your will to keep going.