How to create positive and successful new year’s resolutions

Poonam Maru, DO  is a primary care physician board certified in internal medicine. Dr. Maru is passionate about primary care, preventive medicine, nutrition and climate health – helping patients live healthier, longer lives in ways that are sustainable and personalized. She sees patients in the Inova 360º Concierge Medicine – Elm St. office.

Every year, many people set new year’s resolutions with the hope of improving their lives.

Unfortunately, a large number of these goals fade by February – not because people lack motivation, but because their resolutions are too vague or unrealistic. One of the most effective ways to maintain new year’s resolutions is by using the SMART goal framework and planning for setbacks along the way.

SMART goals are specific, measurable, achievable, relevant and time bound. Being specific is the foundation of a successful resolution. For example, “I am going to exercise more in 2026” is unclear and leaves too much room for interpretation. A more specific version would be, “I am going to exercise three times a week for 30 minutes.” An even stronger resolution adds details about when and where: “I plan to take a HIIT class on Mondays from 5 to 6 p.m., attend a spin class on Thursdays from 7:30 to 8:15 p.m. and walk with my kids to the farmer’s market every Sunday morning.” The more specific a resolution is, the easier it is to follow through.

Successful resolutions are also approach oriented, meaning they focus on what you want to do rather than what you want to avoid. For example, “eating two more vegetables a day” is often easier to maintain than “eating no junk food.” Adding clear details like timing or location increases the likelihood of success because it removes decision making in the moment.

Measurable goals allow you to track progress. Instead of saying “I want to lose weight,” a measurable goal would be “I want to lose five pounds in eight weeks.” This gives you a clear target and helps you know whether your efforts are working.

Your resolution must also be achievable. Goals that are too ambitious can quickly become discouraging. Large goals are more manageable when broken into smaller steps. For example, “I want to run a marathon” becomes more attainable when reframed as, “I want to run a marathon in four months by following a 16-week training plan.”

A relevant resolution is one that truly matters to you and is within your control. Asking yourself, “Why do I want this?” can help you connect emotionally to your goal, which increases motivation and commitment.

Adding a time-bound element gives your resolution a sense of structure and urgency. Setting deadlines, schedules or check-in points helps turn intentions into action. Whether it’s exercising on specific days of the week or working toward a goal within a set number of weeks or months, time-bound goals create accountability and keep you moving forward.

In addition to the SMART goals, two helpful strategies for creating and maintaining habits are habit stacking and temptation bundling. Habit stacking involves pairing a new habit with one you already have, such as stopping at the gym every time you pass it on the way to the grocery store. Temptation bundling combines something enjoyable with your new habit – for example, only listening to your favorite podcast while you’re on the treadmill.

Finally, remember that progress is not about perfection and progress is rarely linear. Setbacks are a normal part of change. Giving yourself grace and choosing to restart, rather than giving up, keeps your momentum going. Every decision you make is an investment in your future self. With a positive mindset, meaningful goals and a thoughtful plan, new year’s resolutions can become lasting habits that support your wellbeing all year long.

To learn more about Dr. Poonam or the Inova 360 Concierge Medicine please contact our team.