Choose realistic goals
If you haven’t run more than mile in the last six months, you might reconsider your resolution to run a marathon and start with a 5K instead. It’s a much less daunting commitment since you won’t need a trainer, and the training schedule is much less intense. Find one that benefits a charity you like, and you’ll kill two birds with one stone!
Write it down and share with a friend
Putting your goals on paper and sharing them with a supportive friend increases the likelihood you’ll achieve them. A psychological study found that those who wrote down their goals and shared them with a friend were far more likely to achieve them than those who had no written goals (and even those who wrote down their goals but didn’t share them).
It’s easy to get busy, become distracted, and forget about your New Year’s resolution. Set an alert on your phone or in your calendar that will give you regular reminders of your goal. If you have milestones you hope to achieve by certain dates, stay on track with daily or weekly motivational messages to yourself.
Use the buddy system
Being accountable to someone other than yourself is motivational. Plus, working on a resolution with a friend is an excuse to spend time together while doing something that betters the both of you. Even if you can’t convince them to get on board with your resolutions, ask them to help your out by regularly checking on your progress.