January 1st: Gyms are packed, McDonald’s sales are down, and Duolingo has thousands of more subscriptions. Around one-third of adult U.S. citizens make new year’s resolutions. According to a survey conducted by Forbes Heath, improved fitness is the most popular goal, closely followed by improved finances and mental health.

While all resolutions begin with bold intentions, the survey also found that 44% of resolutions were broken within the first 2-3 months of the year, and a mere 1% maintained for a full 12 months.

So what is the secret of those 1% who kept and ultimately achieved their resolutions?

Habits.

It is easy to succumb to the allusion that every goal can be achieved overnight, which is why many vow to themselves an extreme change.

Take going to the gym every day, for example. In theory, it is a great idea, but incorporating such an unfamiliar addition to your routine can result in burnout. After a week or two, the level of commitment may begin to dwindle as the idea of getting up to visit the gym becomes less appealing.

Regardless of your goal, to maintain motivation, try incorporating habits. Small things, like lying out your workout clothes before bed or prepping meals to enjoy after a hard morning’s workout. Adding easily obtainable habits to your routine boosts the likelihood of achieving your goal.

Planning is everything.
A plan can make goals seem more tangible as opposed to far-fetched ideas.
Sometimes getting from point A to point Z can seem deceptively simple. Unprecedented challenges can hide in the weeds in all the in-between steps if not properly foreseen. Imagine a plan like a road map: It not only shows the route, but it predicts possible blockages and clears a way to reach your destination.

Progress is progress.
Often, lost motivation is the result of imperceptible progress. However, it is important to acknowledge your determined attempt alone is progress. Utilize this fact to propel further into your goal.

Back to the example of going to the gym. Simply incorporating the gym into your routine is a recipe for success. So while you may not be able to run 5 miles yet, look at where you started — have you improved? If so, harness your progress as momentum. If not, remember that progress looks different for everyone. Physical indicators do not necessarily represent your growth thus far or where you will end up.

Oh, how far you’ve come.
Arguably, the most important aspect of achieving your goals is the belief that you can in the first place. Reflect on 2023, what did you accomplish? Did you achieve those resolutions or did you grow in a way you did not expect?

Whatever the answer, the person you are now is different from the person you were last January. Think about what has molded you into this version and pick out the things that made you grow (as well as the things that hampered your progress). Use this to fuel the belief in yourself that you are capable of achieving your resolutions.

Become that one percent.