In this short article you’ll discover four simple and practical tips to help you achieve your goals this new year, or for that matter, any time of the year.

As we approach the end of the year, I can’t help but feel a sense of excitement and anticipation for what lies ahead. Having been in the fitness and wellness industry for almost 20 years, I’ve seen firsthand how the promise of a new year can inspire us to set ambitious goals and dream of a brighter future. However, I also know that achieving these goals can be challenging. In fact, only 8% of people actually achieve their New Year’s resolutions. It’s a startling statistic, but it doesn’t have to be our reality.

There’s a simple science behind successful goal-setting. As we step into the new year, I want to share some of these strategies with you. It is possible to make this year different and turn your resolutions into lasting changes.

4 practical tips to help you achieve your goals this year

1. Keep it simple

Studies show that setting small, attainable goals rather than large, overwhelming ones leads to higher success rates. Psychologist Lynn Bufka emphasizes, “It is not the extent of the change that matters, but rather the act of recognizing that lifestyle change is important and working toward it, one step at a time.”

So, instead of taking on an entire diet revamp this year, try making one small, meaningful change. For example, replace one low-quality meal a day with a nutritious, protein-rich meal (30+ grams of protein). This smaller goal is easier to achieve and helps build a habit. Over time, as you consistently meet this goal, you can gradually make more changes to your diet.

2. Make it clear and real

It’s much easier to follow through with a plan that says, “I’m going to attend a Pilates class on Tuesdays and Thursdays at 5:45pm every week,” than a vague plan like, “I’m going to start exercising.” Specific goals are more actionable and measurable. Vague goals lead to vague resolutions, so set clear, specific goals that you can track and check off.

3. Share your goals

Years ago, I read a book by Richard Wiseman titled 59 Seconds – Change Your Life in Under a Minute. In it, he explores key techniques for achieving your goals. One technique that resonated with me was the importance of making your goals known to as many people as possible. While keeping promises to yourself can reduce the fear of failure, it also makes it easier to avoid change and slip back into old habits. The more publicly you declare your goals, the more motivated you’ll be to achieve them.

Use social media to your advantage and share your current or next goal (Facebook groups focused on support and community are great for this) – it may just be the motivation you need.

4. Remember your why

Studies show that those who make and maintain permanent lifestyle changes frequently remind themselves of the benefits of achieving their goals. Create a checklist of how life will improve once you reach your goal. For example, if you want to adopt a healthier lifestyle by exercising regularly, your checklist might include: Increased energy, improved mood, better sleep, weight management, enhanced fitness, reduced stress, healthier heart, stronger bones, boosted confidence. By frequently reviewing this list, you’ll stay motivated and focused on your goals.