top of page

Happy New Year! Staying Consistent with Your Goals for Lasting Change

Writer's picture: Lorraine NgLorraine Ng

a blank planner and a Kindle

Happy New Year! Have you ever started the year brimming with enthusiasm for your New Year’s resolution, only to find that momentum fades by February? You’re not alone—and there’s a way to change that this year.? You’re not alone. Starting is exciting, but let’s be honest—the real challenge lies in staying consistent. Yet, consistency is where the magic happens. It’s what turns dreams into reality and creates long-lasting change. Motivation might spark the journey, but the right strategies empower us to create lasting, meaningful change this year. 


In today’s blog, I’m sharing practical strategies to help you stay consistent with your New Year’s goals. Let’s make this a year of growth, transformation, and self-love.  


1. Start with the Why 

Have you ever noticed how much easier it is to stick to something when it’s meaningful to you? Understanding your “why” is like having a compass—it keeps you grounded when the path feels tough. When you connect your goals to a deeper purpose, they become more than just tasks; they’re a reflection of your values and dreams. 

For example, if your goal is to exercise more, ask yourself: Is it about losing weight, improving health, boosting confidence, or being able to run around with my kids without getting tired? Knowing your “why” gives you a reason to keep going, even on tough days. 


Activity: Take some time to journal about your intentions. Try this prompt: This goal is important to me because _____________. When I achieve this goal, I can serve and support the world or people around me by ________. 

Examples:

Goal: losing weight and exercising more 

This goal is important to me because I want to feel stronger, healthier, and more confident in my body. It will improve my energy levels, mental clarity, and overall well-being, allowing me to show up fully in all areas of my life. When I achieve this goal, I can serve and support the world or people around me by being a positive role model for my family and friends, inspiring them to prioritize their health too. With more energy and confidence, I can also be more present and engaged in my relationships and make a greater impact at work or in my community. 

This reflection can bring so much clarity and purpose to your journey. 


2. Create Mental Clarity of Your Goals 

Visualization is a beautiful way to stay connected to your aspirations. Close your eyes and imagine: 

  • Who is the version of you that easily achieves these goals? 

  • What do you see, feel, and believe when you’re living this life? 

By envisioning the best version of yourself, you’re not just dreaming—you’re creating a roadmap to becoming that person. Visualization helps align your actions with your intentions. Additionally, you can create affirmations to remind yourself of your goals each day. 

Examples:  

The version of me who easily achieves these goals is someone who wakes up each day with purpose and enthusiasm. She prioritizes her health with self-love, exercises regularly as part of her self-care routine, and enjoys nourishing her body with balanced meals. This version of me is disciplined but also kind to herself, knowing that consistency is more important than perfection. 

I see myself standing tall with a sense of pride, wearing clothes that fit comfortably and make me feel amazing. I see myself smiling effortlessly as I complete workouts that used to feel daunting. I feel light and energized throughout the day, moving with ease and excited for the tasks ahead. I feel calm and balanced, knowing I’m taking care of myself in ways that truly matter. I believe in my strength and capability, trusting that I can overcome challenges and build the life I’ve always envisioned. 

Examples of Visualization:  

You wake up on a sunny morning, feeling refreshed and well-rested. You put on your favourite workout gear, excited for the movement ahead. As you step outside for a brisk walk or head to the gym, you feel a sense of gratitude for your body’s ability to move. You feel strong during the exercises and complete the exercises with persistence and resilience. You look in the mirror and see someone who is confident, radiant, and proud of her journey. As the day unfolds, you notice how much more energy and focus you have, whether it’s for your work, loved ones, or hobbies. 

You end the day feeling accomplished, celebrating the small victories that brought you closer to your goals. You know this isn’t just about losing weight—it’s about becoming the best version of yourself, someone who prioritizes health and inspires others to do the same. 


Example of Affirmation:

I believe in my strength and trust that I can overcome any challenges.

 

3. Set SMART Goals 

Let’s make your goals actionable and achievable by using the SMART framework: 

  • Specific: Clearly define your goal. 

  • Measurable: Find ways to track your progress. 

  • Achievable: Be realistic about what you can accomplish. 

  • Relevant: Ensure it aligns with your values and priorities. 

  • Time-bound: Set a deadline to keep yourself focused. 

Examples: 

  • Vague: “I want to be healthier.” 

  • SMART: “I will exercise for 30 minutes, 3 times a week.”; “I will practice mindfulness for 10 minutes daily before bed.”  

 

SMART goals can help you have a clear sense of purpose and direction and keep track of accomplishments and progress.  

4. Break It Down 

Big goals may seem overwhelming at first, but breaking them into smaller, manageable steps makes them much more achievable and encourages steady progress. 

Example: Instead of saying, “I want to write a book,” start with “I will write 100 words daily.” Those small wins add up and build momentum. 

Track Your Progress by using habit trackers or checklists to visualize your achievements. Download my free habit tracker here—a practical and accessible goal-setting resource designed to help you stay on track and celebrate your progress!


5. Build a Routine 


Habits thrive on consistency. Pairing new habits with existing routines is one of the easiest ways to make them stick. For instance, you could meditate after brushing your teeth or journal before bed. You could head to the gym to exercise after work on the way home. You can also consider setting reminders or alarms to nudge you or use visual cues like sticky notes on your mirror or a calendar on your desk. 

The more consistent your routine, the less effort it takes over time. Soon, these habits will feel like second nature. 


6. Overcome Challenges with Flexibility and Self-compassion 

Let’s be real—challenges will arise. You might procrastinate, fear failure, or feel tempted to overcommit. When these moments happen, remind yourself that setbacks are part of the process.

Reframe Setbacks: Rather than viewing them as failures, see them as opportunities to learn and grow. Ask yourself: What am I learning about myself through this setback? What do I need, and how can I offer myself the support necessary to overcome obstacles? 


Stay Flexible: Life happens, and sometimes goals need adjusting. Flexibility isn’t a sign of failure; it’s a sign of resilience. Even if you miss a day or fall off track, don’t be hard on yourself. Simply pick up where you left off. Progress, not perfection, is what truly matters. 


Lean on Support: Seek out an accountability partner or join a supportive community. You don’t have to navigate this journey alone. 

Remember, being kind to yourself is just as important as working hard toward your goals. 

8. Celebrate Wins 

Every step forward is worth celebrating. Small victories keep you motivated and remind you how far you’ve come. 

Ideas for Celebrating: 

  • Treat yourself to your favourite dessert. 

  • Take a relaxing self-care day. 

  • Simply pause and acknowledge your effort and allow yourself to feel proud of the progress and effort—you’re doing amazing work. 

 

9. Tools and Resources 

Staying consistent can be easier with the right tools. Here are some recommendations: 

  • Habit-tracking apps like Habitica or Streaks. 

  • Journals for reflection and planning. 

  • My free habit tracker worksheet (download it here!) 


 

FAQ 

Q: What should I do if I lose motivation? A: Revisit your “why,” break your goal into smaller steps, and celebrate small wins. Motivation fluctuates, but consistent actions will keep you moving forward. 

Q: How do I stick to my goals when life gets busy? A: Prioritize your goals by scheduling them into your day. Even 5–10 minutes daily can make a difference. 

Q: What if my goals feel too big? A: Break them down into manageable steps and focus on one step at a time. 


Conclusion 

Staying consistent with your New Year goals is not about perfection—it’s about showing up for yourself with dedication and determination, one small step at a time. Embrace the journey and take that first step today toward building the life you envision. Start with your “why,” break goals into manageable pieces, and practice self-compassion when things don’t go as planned. You’ve got this. 


If you’re ready to dive deeper into personal growth and need extra support, I’m here to help. Book a counselling session today, and let’s work together to overcome anxiety, perfectionism, and procrastination so you can achieve the life you deserve. 


Click here to book your session now and unlock the benefits of personalized guidance, including overcoming anxiety, tackling procrastination, and achieving your goals with clarity and confidence. 


 “Success is the sum of small efforts, repeated day in and day out.” – Robert Collier 

10 views0 comments

Comentários


---------------

I acknowledge that I live, play, and work on sḵwx̱wú7mesh (Squamish), sel̓íl̓witulh (Tsleil-Waututh), and xʷməθkʷəy̓əm (Musqueam) territory.
 

Lorraine Ng Counselling Copyright 2024.

privacy policy and website disclaimer

bottom of page