How many of us wake up on January 1st thinking, A new year, a fresh start! This year, I’ll become the best version of myself? It’s natural to feel inspired at the start of a new year, but it’s also easy to put too much pressure on ourselves to come up with the perfect resolution - often without reflecting on what really matters. No wonder losing weight, getting fit, and getting organised consistently top the list of most common resolutions.
As People and Culture consultant and Executive coach Frances Bearne explains, “Treating a New Year’s Resolution like a goal is a powerful way to start your year. Taking time to reflect on where you are, what’s working for you, and setting milestones and an action plan to get there is a worthwhile project.” However, making resolutions that make a real difference requires more than a quick brainstorm fueled by an over indulgent Christmas break!
The New Year offers an opportunity to set a path not just for the year ahead, but for the long term. Frances notes that “Having a resolution or goal that’s too transactional makes it less likely to be successful. Resolutions work well when they are inspiring and when you can put behaviours around them that lead to meaningful change.”
Understanding the True Motivations Behind Your Goals
Setting goals that last requires more than just identifying what you want; it involves understanding why you want it. According to Frances, exploring the deeper meaning of your goals is key to creating sustainable change. “Understanding what your goal means to you - how it aligns with your purpose, values, and long-term vision - creates intrinsic motivation that helps you persevere through the challenges that will inevitably pop up.”
For example, a common resolution like “I want to get fit” might stem from a deeper desire to feel more confident or to enjoy better health. Once you uncover the root motivation, you can create a broader, more holistic approach to your goal. This clarity helps you develop behaviours that align with your purpose and keep you on track.
Turning Goals into Actions
The brain’s reward system thrives not only on external incentives (like recognition or rewards) but also on the intrinsic satisfaction that comes from learning and mastering new skills. Through coaching, you can learn to build neural pathways that keep your goals front of mind and help reinforce positive behaviours. By connecting new behaviours to positive reinforcement, you improve your chances of success.
Set yourself up for success
Achieving a goal often requires both planning and prioritisation. For instance, if your goal is to run a marathon, you’ll need a training plan - but that’s just the beginning. We can’t continually add things to our plate without overloading it and this is true for new goals too.
Ask yourself:
● What do I need to let go of to make space for this goal?
● What obstacles could get in the way?
● Is my cup already too full?
Frances encourages clients to be intentional about creating space for their goals. This means deciding how important the goal is and where it sits in relation to other life priorities. Many of us are already overcommitted and adding another task to an already bulging ‘to-do’ list can push us towards burn out. Instead, choosing goals that are inspiring, achievable, and have space created for them can create a more positive experience.
Building Behaviours to Achieve Your Goal
Many of us set goals with enthusiasm, only to lose focus at the first hurdle. To avoid this common pitfall, break your goal into smaller, meaningful milestones and celebrate your wins - no matter how small - along the way. Research shows that recognising progress boosts motivation and builds momentum to keep going.
Using Failure as a Motivator
What happens when plans go off track? It’s natural to stumble, but how we handle setbacks can make all the difference. Instead of viewing failure as a roadblock, Frances encourages clients to reframe challenges as opportunities to learn and grow. This mindset shift is a powerful motivator.
Research supports the idea that those who see obstacles as opportunities to improve their strategies and resilience are more likely to achieve their goals. A qualified coach can help you develop this growth mindset, focusing on effort, strategy, and persistence rather than fixed outcomes.
Track Your Resolution and Don’t Go It Alone
Do you feel nervous about sharing your goals? What if you tell people and then don’t achieve them? This is a common and perfectly normal concern. Accountability is important when it comes to reaching your goals, but you can be selective about who you choose to be accountable to. Whether you use an app, write things down, or work with a coach, having someone (or something) to keep you on track increases your chances of success.
A coach can provide clarity, accountability, encouragement and resilience - and introduce powerful tools like:
Habit Stacking: Linking new behaviours to existing routines to make them automatic and sustainable.
Accountability Check-ins: Regular progress reviews to keep you motivated and on track.
Journaling: Maintaining a reflective journal to document your thoughts, experiences, and learnings. This practice helps you gain insights and refine your approach.
Visualisation Techniques: Using the power of visualisation to mentally rehearse your success, boosting confidence and reinforcing your commitment to your goals.
Frame Resolutions with the Phrase “Or More”
Flexibility in goal-setting is another secret to success. As business strategist Sara Gilbert recommends, by framing your resolution with the phrase “or more,” you shift to a positive and empowering mindset. For example:
● I’ll go to the gym three times a week, or more.
● I’ll make one networking call a week, or more.
When we make a new habit flexible, we give ourselves room to not only succeed, but also excel beyond our expectations. If you hit the minimum, great! If you do more, even better.
Final Thoughts: Make This Year Count
The start of a new year is an opportunity to reflect and set our sights high for the coming year. By setting goals that inspire you, aligning them with your values, and breaking them into achievable steps, you set yourself up for success. With the right mindset and support you can set the right goals and be confident in the process to get there.
As Frances Bearne reminds us: “Goals don’t have to be perfect to be powerful. What matters is taking the time to understand what drives you, building habits that support your progress, and celebrating every step of the journey.”