LONDON — As we welcome the new year, it’s a prime opportunity for transformation and growth. Experts believe that January serves as an ideal time for self-reflection and setting goals for personal improvement. However, they also recognize the challenges involved in maintaining these new commitments. Research indicates that nearly 70% of individuals abandon their New Year’s resolutions within a few months.

To increase the chances of sticking to these resolutions, it is essential to implement some practical strategies.

**Start with Small Steps**
Psychologist Lynn Bufka recommends setting realistic goals. “Aiming to lose 50 pounds and swearing off dessert entirely can be overwhelming,” she noted. “Instead, consider allowing yourself dessert only on weekends or special occasions.” Behavioral health specialists advocate for breaking grand ambitions into manageable milestones. For instance, try replacing one snack a day with fruits or vegetables, or aim for just 10 minutes of physical activity daily. Achieving these smaller objectives can make the larger aspirations seem much more attainable.

**Maintain a Positive Outlook**
Making significant lifestyle changes can be challenging, but maintaining a positive perspective about your ultimate aim can boost your motivation. Bufka shared an example: “If I save the money I would have spent on daily chocolate, it really starts to add up.” Concentrating on the benefits of your resolutions rather than the sacrifices can powerfully shift your mindset, according to experts.

**Concentrate on Specific Goals**
A study from 2020 revealed that individuals who set specific targets tend to succeed more often than those who merely aim to eliminate negative habits. An analysis involving over 1,000 people highlighted that the most common resolutions revolved around improving fitness, losing weight, and healthier eating. Additionally, commitments involving self-improvement, financial health, and stress management were also popular. Notably, among the 55% of respondents who maintained their resolutions over a year, nearly 60% had set specific goals rather than just focusing on avoiding bad habits.

**Enlist Support and Organize Your Time**
Incorporating social support into your journey may enhance your chances of success. For instance, those looking to increase their exercise may find motivation by joining a running group or participating in a gym class with friends, making the process enjoyable. Experts also suggest assigning time slots in your calendar dedicated to your resolutions, like reserving a specific time each morning or evening to work on your objectives.

**Show Yourself Compassion**
Recognizing that transformation is a process can help ease the journey. Self-kindness is crucial, as there will likely be moments when adhering to your resolutions feels insurmountable. “A beneficial resolution could be, ‘I will practice greater self-acceptance,’” recommended Tamara Russell from the British Psychological Society. Research indicates that cultivating self-compassion not only benefits oneself but can enhance compassion towards others as well. Furthermore, if starting your resolutions on January 1 seems arbitrary, consider initiating changes on your own timeline. Russell points out that aligning resolutions with the natural rhythm of life makes more sense, suggesting that spring, often seen as a time of renewal, may be more conducive for change than the cold, dormant winter months.

Finally, Russell advocates for a weekly review of your progress, allowing you to assess what strategies are effective or require adjustments. “Keep iterating and be willing to modify your approach,” she advises. “Consider your behavior with the curiosity of a scientist.”