Life Kit

How to set resolutions you'll actually keep

January 1, 2026

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  • New Year's resolutions should be specific and concrete enough that you know definitively whether you accomplished them by the end of the day. 
  • Choose resolutions that genuinely reflect what you want and understand the 'why' behind the goal, rather than adopting goals suggested by others. 
  • To maintain momentum, use catalysts like Determination Day (February 28th) to check progress, or consider alternative goal-setting methods like choosing a theme word or creating a '26 in 26' list. 

Segments

Introduction and Goal Setting Power
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(00:00:00)
  • Key Takeaway: Setting specific, manageable aims increases the likelihood of success, leveraging the power of a fresh start.
  • Summary: Sponsors and promotional material precede the main discussion about New Year’s resolutions. Research confirms that individuals setting specific, manageable aims are more likely to fulfill them. Fresh starts, like New Year’s Day, provide an extra nudge needed for behavior change.
Making Resolutions Specific
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(00:04:17)
  • Key Takeaway: A good resolution must be specific enough to allow for a definitive yes or no answer by the end of the day.
  • Summary: Vague goals like ’eat healthfully’ are confusing to track; concrete actions like ‘pack a homemade lunch every day’ provide clarity. Specificity makes follow-through easier because expectations are clearly defined. Goals like ‘get more fun out of life’ must be framed into specific actions, such as starting a book group.
Identifying Unsuitable Resolutions
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(00:06:11)
  • Key Takeaway: Resolutions based on external pressure or unrealistic ambition are signs they are not right for you.
  • Summary: Resolutions made because others say you should, without internal commitment or specificity, often fail. Setting obviously impractical goals, like writing a novel in a year, sets one up for failure. Knowing the underlying reason for a goal, such as improved energy or better sleep from exercise, aids in staying committed.
Pairing and Accountability Strategies
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(00:09:05)
  • Key Takeaway: Pairing an activity you should do with one you love, or utilizing outer accountability, aids consistency.
  • Summary: Pairing involves linking a desired activity (like exercise) with something you love (like a favorite podcast) or something you must do (like showering). Outer accountability, such as signing up for a class with attendance tracking, benefits those who need external motivation. Conversely, those who thrive on variety might benefit from a large gym with diverse options.
Focusing on Behavior Over Outcome
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(00:11:43)
  • Key Takeaway: Focus resolutions on controllable behaviors or habits rather than uncontrollable eventual outcomes.
  • Summary: Resolutions like ‘write a bestseller’ are uncontrollable; instead, focus on the behavior, such as ‘write the best book I possibly can.’ Being fluent in French or getting good at guitar are vague outcomes; measurable behaviors like ‘practice guitar three times a week’ provide satisfaction upon completion. Focusing on behavior ensures a feeling of accomplishment at year-end.
Calendar Catalysts for Check-ins
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(00:14:17)
  • Key Takeaway: Scheduled dates like Halfway Day or Determination Day serve as crucial check-ins to re-evaluate or adjust goals.
  • Summary: Catalysts like the 100th day of the year, personal birthdays, or Determination Day (February 28th) prompt reflection on progress. If a resolution is abandoned by Determination Day, one should either mindfully drop it or experiment with logistical changes, like adjusting the time of day the activity occurs. Lowering an overly ambitious bar, such as changing a running goal to a 20-minute walk, can prevent feelings of failure.
Alternative Year Design Methods
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(00:18:05)
  • Key Takeaway: Designing the year can involve choosing a theme word or creating a numbered list of desired accomplishments.
  • Summary: Instead of traditional resolutions, pick a theme word or phrase, like ‘bounce’ for resilience, to carry energy throughout the year. Another method is the ‘26 in 26’ list, where 26 items—big or small—are listed for the year, offering creative structure. These methods emphasize choosing what appeals to you and having fun with the planning process.
Planning Amidst Uncertainty
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(00:22:03)
  • Key Takeaway: Despite the impossibility of planning for every eventuality, setting plans remains beneficial while practicing self-compassion.
  • Summary: While external events will derail plans, setting goals is still highly beneficial for personal growth. It is necessary to accept the current situation and show compassion when things change, such as during the 2020 pandemic. Simultaneously, one should expect more from themselves by reflecting on possibilities for growth, learning, and stretching.