How to Stick to Your 2026 Goals
Ah, the New Year. You know how it goes:
Step 1: Make a resolution
Step 2: Go all in
Step 3: Life happens, and you’re back off the wagon.
…There is a way to create life-proof goals. And if you’re exhausted by the annual “New Year, New Me” resolutions that fade fast, this article may help you finally break the cycle for good.
The Willpower Issue
Goal setting is an art in itself, so it’s no surprise that it doesn’t always come naturally. According to research from the University of Scranton, PA, in 1988, out of 200 New Year’s resolvers, only 19% adhered to their resolutions long-term. Newer studies have shown that failure rates may have even increased since then. Dr. Asim Shah from the Baylor College of Medicine stated that, as of 2024, studies show that 88% of people who set New Year’s resolutions tend to give them up within the first two weeks. It’s not all about willpower, though, as some would suggest; it’s about how you form your goals. So how do you set goals that aren’t destined for failure? The short answer? SMART goals.
A Guide to Goal Setting
SMART goals are goals that are Specific, Measurable, Achievable, Relevant, and Time-Bound. Oftentimes, when we make goals, they are based on general statements. “This year I’m going to be healthier,” or “I’m going to start eating less fast food,” or any other broad goal aimed at better health. Those are good ideas, but they are not constructive, and there isn’t any real direction to them. Although SMART goals don’t only apply to health goals, as health professionals, goal setting is a large part of our training so that we can set our clients up for success.
Let’s say I have a new client who has been wanting to get back to the gym after a long stint of deconditioning. They tell me that they want to build a consistent plan to go to the gym. They tell me that they used to be able to do 10 unassisted pullups 5 years ago, but can no longer do one, but would like to gain that strength back. A good goal that I may help this client build is, “In three months, I will achieve three unassisted pullups by coming to the gym twice a week and practicing assisted pull-ups and/or negative pull-ups.” Let’s break this goal down:
Specific - This goal is very detailed; it targets a specific exercise goal and muscle group that the client wants to pinpoint.
Measurable - We have set a parameter for how many times we will come to the gym each week, and how many reps we will be able to do by the end of this goal.
Achievable - This goal is achievable. This person is deconditioned, but a switch from going to the gym zero times a week to two times a week isn’t unreasonable, nor is meeting this specific goal within 3 months if they stick to this plan.
Relevant - This goal targets the main thing this client expressed to me: They would like to be more consistent in going to the gym, and they want to be able to do pullups.
Time-Bound - This goal has an end date within 3 months, then we can reassess or create a new goal.
What if I don’t reach my SMART goal? No sweat. Well, maybe a little sweat. Using the above example, if this client gets three months down the line, and they have been coming to the gym two times a week, practicing this goal, but can only do one unassisted pull-up instead of three, they have still made progress, so this is by no means a failure. As their trainer, we would reassess the goal, see what may have hindered it, and see what we can improve the next time. SMART goals are a tool to go back to during your process in finding a fitness routine that works for you. Most of the time, SMART goals will help you focus, be more motivated, and at the end of it all, hold yourself accountable.
Additional Tips & Tricks
Avoid “hacks” or “quick fixes.” Most of the time, these don’t work, and if they do, usually the results only last for a limited time.
Get an accountability buddy. While SMART goals can help with accountability, sometimes getting started with a friend, family member, or trainer can increase your likelihood of sticking to a goal at first because of external motivation.
Start small. If you’ve never been inside a gym, your goal shouldn’t be to go to the gym for an hour, five times a week. Start with 20-30 minutes once or twice a week and then steadily increase your sessions or time spent in the gym.
Create a Plan B. Sometimes things don’t go as planned. Play out likely scenarios that may challenge your goal (ie, getting sick, busy work/school schedules, inclement weather, etc.) and what you can do to adjust your goals when things do happen.
Be kind to yourself. If you wouldn’t say it to a friend or loved one, don’t say it to yourself. It probably isn’t true.
Celebrate the small wins. Increased your bicep curl weight by three pounds? Walked a little further/longer? Stretched after every workout? Treat yourself! A win’s a win! It doesn’t have to be big; maybe plan a coffee date with a friend, grab your favorite food, or go watch that movie you’ve been wanting to see.
Stop comparing. You don’t need to look like the person who can bench press 350lb, or that Instagram influencer posting their Coachella pics. You also don’t need to be a marathon runner to go on a jog or stay at the gym for several hours to reach your goals. It’s okay to just want to be healthier.
You deserve to be happy and healthy - and now you have an extra tool to help you get there.
