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4 pointers based on evidence-based coaching techniques that may help you set wellness resolutions that you can follow through.

Avoid Excessive Multitasking

Resolutions for bringing about change come from good intentions, but our steps can derail the process and demotivate us. Therefore implementing resolutions need more than just setting them.

If you have also set new-year resolutions in the past and can only sometimes follow through, you are not alone. And it is okay. However, you may want to consider a few things that can help those resolutions stick for a long time and become a habit. Below are a few pointers based on evidence-based coaching techniques that may help you.

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1. Set Behavior Goals instead of Outcome Goals

The outcome of our behaviors may depend upon external factors, which may not be in our control. Therefore, outcome goals – e.g., “losing 10 lbs,” “staying calm during conflicts,” etc. may not always be possible, and not achieving them can be disappointing.

On the other hand, setting behavioral goals, e.g., “going for walks after meals,” has fewer dependencies and helps form habits that will have favorable outcomes.

2. Set Accountability

Accountability to your coach, friend, partner, or a colleague can increase the drive, especially while forming the habit.
Although intrinsic motivation from within is essential to form habits, accountability can reduce the hiccups one may face initially and increase one’s confidence in pursuing the change.

3. Set Achievable Goals

Lofty goals are challenging to achieve and can reduce our confidence in ourselves.
Setting small and realistic goals can help us achieve them and raise our confidence. That confidence can help us keep going and form a habit.

4. Don’t be hard on yourself

The guilt of slipping from our set goals can affect our self-esteem, which is necessary to achieve any goal we have for ourselves. So, please remember that it is normal not to stick to a habit 100% of the time. Instead, what can help is to acknowledge that we slipped, recommit and move.

Parting Thoughts:  


All these steps can help us increase our confidence in ourselves and bring about the change we desire. So, as good as it is to set resolutions or a vision for yourself, to implement those, we need to be prepared and not feel guilty if we can’t stick to the resolutions 100% of the time.

What are your thoughts on new-year (or any) wellness resolutions? How do you prepare for those? I’d love to know.

I wish you a happy and healthy new year, 2023!
Sakshi Arora, Ph.D., Certified Health Coach, NBC-HWC