It’s almost a rite of passage: The calendar switches to a New Year, and we begin with the resolutions. If you’re like 91% of people who set these resolutions, then you probably aren’t going to keep them.

One of the reasons New Year’s resolutions usually fail is because people set unrealistic goals. They may try to change too much too quickly, or they may set goals that are simply not achievable. If you want to improve your health in the new year, it’s important to set realistic New Year’s resolutions that you can stick to over the long term.

Realistic New Year’s resolutions include motivations

People make resolutions at the start of the year to embrace a fresh start. Most times, goals are set to improve something about a person’s life – whether that’s personal health, financial, or relationship-driven. While the New Year brings optimism that you can improve something in your life, what’s more important is understanding how you can be successful in keeping to those resolutions. Most times, that means setting realistic New Year’s resolutions.

Set specific New Year’s resolutions

When it comes to setting realistic New Year’s resolutions, vague usually doesn’t work. Instead, you’re more likely to succeed at attaining these goals if you’re specific. For instance, a resolution that says you’re going to “lose weight” or “be more productive” is likely to fail.

Rather than being vague, it’s better to set precise resolutions. An example is setting a target number for the pounds you want to lose. If you want to be more productive at work, pick a specific project and set a timeframe for when you want to complete that project. By defining clear and achievable goals, you increase the likelihood of staying committed throughout the year.

Tips for achieving New Year’s resolutions

Individuals are motivated by all sorts of things. Some people are data-driven – they want to see numerical changes or improvements. Others are more holistic – they look for an overage improvement. Regardless of what motivates you, here are some ideas for setting realistic New Year’s resolutions:

• Start small. Don’t try to change everything all at once. Instead, start by making small, incremental changes. For example, instead of saying “I want to lose 20 pounds,” say “I want to lose 1 pound per week.”
• Be specific. The more specific your goals are, the more likely you are to achieve them. For example, instead of saying “I want to eat healthier,” say “I want to eat 5 servings of fruits and vegetables each day.”
• Make your goals measurable. This will help you track your progress and stay motivated. For example, instead of saying “I want to get more exercise,” say “I want to walk for 30 minutes 3 times per week.”
• Make your goals achievable. Set goals that are challenging but realistic. If you set your sights too high, you’re more likely to get discouraged and give up.
• Make your goals time-bound. Give yourself a deadline for achieving your goals. This will help you stay on track and make progress.

Health tips for realistic New Year’s resolutions

Let’s be honest: Most people set goals pertaining to better health as their main resolution. One article says that half of all resolutions have to do with living healthier. Personal finances come in second. If you do have health as your most important resolution, here are some examples of ways to set reasonable, achievable goals in the New Year:

• Eat 5 servings of fruits and vegetables each day.
• Drink 8 glasses of water each day.
• Walk for 30 minutes 3 times per week.
• Strength train for 20 minutes twice per week.
• Get 7-8 hours of sleep each night.
• Reduce screen time to 2 hours per day.

Improving your health never happens overnight. It takes commitment and a long-term plan. Most important, though, is committing to setting goals that are reasonable and that can be achieved. Once you’ve set those goals, it’s easier to tackle the bigger ones.