How to Stay on Track with Your New Year’s Resolution

With each new year, we get a fresh start. A chance to get more active, shed a few pounds or pursue something we’ve always wanted.

If more exercise is your resolution, persistence is your critical and key partner.

Since many folks “join the gym” for the first month, “fall away” in the second month, and “might go” in the third month, the best thing you can do is use some of these persistence examples which are scientifically proven techniques to improve your ability to stick to it.

Surround Yourself

From a health standpoint, having social support is a huge part of staying persistent, healthy and happy.(1)  Some ways to successfully surround yourself include:

Join a fitness class or club – once you’re there, there’s nearly 100% chance you’ll exercise and make a friend or two with the same goals .

Commit to exercise with a partner – fosters personal integrity to your word, your friend and your health. This support ensures accountability for staying on track.

Get a personal trainer – pre-committing to a trainer initiates the persistence mindset – wanting to get what you paid for. Not only will a trainer tap your motivation but s/he will maximize workout efficiency as well as provide need-to-know info about your health and fitness. Want more on the power of pre-commitment, click here.

Connect with hiking groups – Not a gym person? Explore the great outdoors. Many local towns have incredible walking and hiking trails nearby. Find your path on state and town websites or connect with nature focused groups, such as, the Audubon Society.

Reward Your Success, No Matter How Small

The most fundamental law in all of psychology is the law of effect, which states that actions resulting in rewards are strengthened and likely to recur. Any action you take, that aligns with your New Year’s resolution is progress. And Harvard research shows how bits of progress are the key to help you stick with your goals and more.

Here’s two ways to reward your success that are backed by research (2).

The Deposit and Refund Technique

Give a good friend $500.00 (or some meaningful amount to you) and have him or her return the money in $50 increments for each week you meet your exercise goals.  After 10 weeks of consistent exercise, you’ll be well on your way to follow through on your new year’s resolution.


Because that’s when you’ll see and feel the results. And we know from the Harvard research that progress keeps you motivated and persistent.

Deposit and Refund Technique with a Team

Want to up the ante? I added the Deposit and Refund Team technique for those of you that enjoy having a slightly higher stake in your stick-to-it agenda.

Amplify the reward with support of a few friends or co-workers, etc.  In this case, you and your exercise team give $500.00 to a friend or co-worker.  Then, this person returns the money in $50 increments for each week you and your team members meet your exercise goals.  Since everyone needs to do their share, the level of commitment to meeting the goal gets enhanced by team support.


Staying on track, especially when getting started is never easy. It all comes down to persistence.

Making a resolution stick requires turning it into motivated and consistent actions.

  1. Surround Yourself – Social support systems linked to an exercise resolution provides added motivation to stay persistent.  When folks around you share similar goals, determination and commitment get reinforced.
  1. Reward Your Success – Finding ways to highlight your resolution progress with rewards is a surefire way to support persistence. Plus there’s a bonus – you get to support and inspire others, which is also linked with enhancing motivation.

Thank you for reading!


Related Articles:

How to Master Healthy Habits – New Insights from Research

5 Steps of Successful People – Backed By Decades of Research

Want more evidence-based articles?

Join 1,500+ Subscribers Today 

CATEGORY: Fitness, Motivation, Nutrition, Well-being

How to Find Safe and Effective Krill Oil at the Best Value

Fish oil, a known supplement for improving joint and heart health may be getting a bump in the beneficial effects department by krill oil. Like fish oil, krill oil provides the healthful omega-3 fatty acids that are known to reduce …
Read the full article

CATEGORY: Dietary Supplements

How to Find Tested and True Vitamin D at the Best Value

Vitamin D is a fat-soluble vitamin that is the third most popular supplement in America today and one of Consumer Reports “11 supplements to consider.”* There are two major forms of vitamin D; D2 (ergocalciferol) and D3 (cholecalciferol).  Both vitamin …
Read the full article

CATEGORY: Dietary Supplements

Top Rated Motivation Machines

Looking to shape-up a bit at home? I can help. As a health enthusiast, I’m constantly searching for ways to help make the lives of others healthier and happier. I do it by sharing what I’ve learned, researched and experienced. …
Read the full article


How to Improve Your Sleep Quality With Exercise Timing

As we’ve all heard, timing is everything. And that’s true for exercise and sleep quality. Without a doubt, exercise can help you sleep better. Determining the when to exercise for improving sleep quality is a different story. In today’s busy …
Read the full article

CATEGORY: Fitness, Well-being

3 Foods To Power Up Your Performance & Immunity

Want to boost your workout performance and increase your body’s natural defenses? But of course! Turns out three foods can do the trick. Before you learn the first one, here’s a bit about how it helps. Nitrate Power Nitrates are …
Read the full article

CATEGORY: Nutrition, Sport & Competition Nutrition

How to Derail Anxiety & Fear: Strategies Backed By Evidence

Nerves. They can feed irrational decisions, rob us of sleep, destroy on-demand performance or limit desired activities. Nerves get to everyone. We all feel it. I’ve felt it.  So, in my mission to help people with evidence based info, I …
Read the full article

CATEGORY: Anxiety, Well-being

How to Tap the Fountain of Youth: 8 Evidence-Based Secrets

The “Fountain of Youth” may just be a tale, but the science behind preserving youthfulness and living longer is real. In the search for a “fountain of youth,” researchers found some good stuff. Here’s eight. 1. Pursue Your Dreams Haven’t …
Read the full article

CATEGORY: Well-being

5 Steps of Successful People – Backed By Decades of Research

What’s it take to be successful? Harvard-trained scientist, Dr. Stephen Krause (aka Dr. K), says it takes five steps. All scientifically valid. In short series of posts, we’ll journey through the five steps to success. But first… A Brief 3-Part …
Read the full article

CATEGORY: Success, Well-being

Step 1 of 5 to Success – How to Create Your Vision

Successful people know where they’re going. They have a vision, a dream, like Martin Luther King, Jr. From: Psychological Foundations of Success Successful people envision their futures and specify the outcomes they desire so that they can channel their effort …
Read the full article

CATEGORY: Success, Well-being