5 ways to SUCCESSFULLY stick to your New Year's resolution

Limiting the number of resolutions to a few key ones is the first rule of effective planning. Spreading yourself too thin over multiple goals leads to a lack of follow-through and quick resignation. It's better to choose 2-3 priority areas and focus your energy on them than to try to change everything at once.

Writing down goals on paper significantly increases the chances of achieving them. Studies show that people who physically write down their resolutions are more motivated to achieve them. Creating a detailed action plan that outlines the path to the goal step by step eliminates chaos and provides a clear roadmap to success.

Goal setting also requires realism and specificity. Instead of the vague "I will eat healthier," aim for "I will eat 5 servings of vegetables daily for 3 months." Realistic goals based on specific numbers and timeframes are measurable, which allows for tracking progress and building motivation.

Building new habits is a process that requires time and consistency. The method of taking small steps works better than radical changes – instead of immediately running 10 km, start with 15-minute walks, gradually increasing the distance. Smaller steps are easier to maintain and do not overwhelm, which prevents discouragement.

• Prepare your workout clothes in the evening so you don't waste time looking for them in the morning
• Remove unhealthy snacks from your home, replacing them with fruits and nuts
• Place a water bottle on your desk as a reminder to stay hydrated regularly
• Put a book on your pillow if you want to read before bed

Choosing activities that bring pleasure is the foundation of consistency. If you hate going to the gym, try dancing, swimming, or yoga – find a form of exercise that gives you satisfaction. Self-discipline and consistency develop more easily when the activity is not a chore but a source of positive emotions. Perseverance is not a constant battle with yourself, but wise management of time and energy.

If your New Year's resolution is to run a marathon, and so far your favorite sport has been running to catch the bus, the goal might seem unattainable. However, if you plan to train regularly to run 5-10 km by summer, it becomes achievable with the right amount of effort.

Specific goals are more motivating than general ones:

• Instead of "I will lose weight" – "I will reduce my waist circumference by 15 cm by June"
• Instead of "I will exercise" – "I will work out 3 times a week for 45 minutes"
• Instead of "I will take care of myself" – "Once a week, I will dedicate an evening to a treatment or massage"
• Instead of "I will eat healthily" – "I will eat 5 servings of fruits and vegetables daily"

The vast majority of New Year's resolutions pertain to taking care of one's figure, leading a healthy lifestyle, and losing weight. Such specifics are much more motivating for the brain because they allow for a clear determination of the degree of success and track progress.

12 kg sounds daunting, doesn't it? However, the prospect of slimming down by 1 kg per month is not only less stressful but also healthier for your body. Break down your goal into components and set specific deadlines for their achievement - by gaining smaller successes, motivation increases, and the final resolution becomes more attainable.

• Keeping a journal allows for daily reflection on what works and what needs improvement.
• Taking "before" and "during photos shows the real transformation, which is easy to overlook when looking in the mirror every day.
• Habit tracker apps gamify the process of building habits, rewarding consistency.
• Spreadsheets with measurements (weight, measurements, number of workouts) provide hard evidence of progress.

Nothing motivates quite like the sight of yourself before the transformation or comparing the time of your first run to that after several months of training. Documenting the journey allows you to see the pace of approaching your goal and provides satisfaction from the work done.

Failures are a natural part of the change process and should not lead to complete resignation. Missing one workout or having an unhealthy meal is not the end of the world - it's important to be forgiving of yourself and get back on track the next day. Patience with yourself is the key to long-term success, because without it, every stumble becomes a reason to abandon your goal.

Treat failures as an opportunity to learn and adjust your plan. If you couldn't get up for a morning workout, perhaps evening exercises will be more realistic? If the diet turned out to be too restrictive, modify it to be more balanced. Flexibility in pursuing your goal is not a weakness, but smart change management.

Rewarding yourself for reaching small milestones strengthens motivation and builds positive associations with the new habit. After a month of regular workouts, treat yourself to new running shoes. After losing 5 kg, indulge in a massage or your favorite spa treatment. Rewarding successes makes the journey to the goal more enjoyable, and not just exhausting.

Positively framing goals also matters. Instead of saying "I will stop eating sweets," think "I will eat more fruits as a healthy snack." Focusing on what you want to gain, rather than what to avoid, builds a mentality of abundance and makes progress more satisfying.

The most popular categories of resolutions focus on health, relationships, and personal development. A decisive majority of people set goals related to a healthy lifestyle – healthy eating, regular physical activity, diet, and exercise dominate the lists. New Year's resolutions often also involve quitting addictions, such as smoking or excessive use of social media.

Key areas of resolutions are: 

• Physical Health – weight loss, building muscle mass, improving fitness
• Mental Health – meditation, therapy, stress reduction, better sleep
• Relationships – more time for loved ones, repairing connections, building new friendships
• Personal Development – learning new skills, reading books, career advancement
• Finances – saving, debt reduction, wise investing

The phrase "New Year, new me" can be inspiring, but remember that changes require time and consistency. Whether your goal is weight loss or taking care of your mental health, the key is smart planning, habit building, and being kind to yourself.

Often in our resolutions, we put everything on one card, which makes the path to the goal more difficult. Analyze your intention and use different possibilities to reach your goal – this way you will maximize results and it will be easier for you to persevere. Combining physical activity with a good diet and treatments that break down or remove fat tissue yields much faster results. We hope you manage to achieve all your resolutions, and we are happy to assist you with those concerning taking care of yourself and your figure.