While well-intentioned, research has found that of Americans that choose to make resolutions, only 9% complete them, 23% quit after the first week, and 43% quit by the end of January1. These large numbers are not reflective of lack of dedication and discipline, or of lofty goals, but perhaps of a need for improved goal setting tactics.

To support a different outcome, it is helpful to consider which behaviors will support or contribute to the desired result by reframing large resolutions into smaller, distinguishable goals. One effective strategy to promote behavior change is the

S.M.A.R.T. Goal Intervention.

Specific: Goals should be clear and well-defined. Instead of saying "I want to exercise more," a specific goal would be "I want to jog for 30 minutes three times a week.“

Measurable: Goals should have criteria that allow you to track progress. For instance, if your goal is to save money, you could set a measurable goal of "saving $500 per month.“

Achievable: Goals should be realistic and within reach. It's important to set goals that challenge you but are still attainable. For example, if you're aiming to learn a new language, setting a goal of becoming fluent in a month might not be realistic. Instead, consider a goal of completing a particular language class or reaching a certain level on a language learning app. The more realistic your goals are, the more likely you will be to meet them.

Relevant: Goals should align with your overall objectives and be meaningful to you. They should be relevant to your values, aspirations, and long-term plans. Setting a goal that doesn't align with your broader objectives might not be as motivating or beneficial.

Time-bound: Goals should have a deadline or a specific timeframe for completion. This adds a sense of urgency and helps in keeping you focused. For example, rather than saying, "I will write a book someday," a time-bound goal would be, "I will finish the first draft of my book within six months." Something even more realistic might be, “I will finish the first chapter within six months.”

By putting all of these S.M.A.R.T. components together, you will be left with a fully formed and actionable goal that can be “checked-off” when completed. Consider the following example for someone who wants to “eat better”:

S - I want to increase my vegetable consumption.

M - I will add at least two servings of vegetables to my lunch daily during the work week, Monday-Friday. I will use 1 cup raw and ½ cup cooked vegetables as my serving sizes.

A - This is realistic as there are many vegetable options at my workplace dining area. I can keep a note on my smartphone and track each day I meet my goal.

R - Adding vegetables to my diet will increase my fiber, vitamin, and antioxidant consumption, contributing to a balanced and nutritious eating pattern, helping manage my blood pressure and blood cholesterol, etc.

T - I will review my progress after two weeks and edit my goal accordingly.

By embracing Specific, Measurable, Achievable, Relevant, and Time-bound objectives, individuals can forge a path toward tangible accomplishments while embracing the flexibility that makes humans human. This approach isn't confined to the bounds of a calendar year; rather, it offers a compass for ongoing growth and personal advancement as priorities and lifestyles change and develop.

1. Norcross, J. C., & Vangarelli, D. J. (1988). The resolution solution: longitudinal examination of New Year's change attempts. Journal of substance abuse, 1(2), 127–134. https://doi.org/10.1016/s0899-3289(88)80016-6

2. Developed by George T. Doran in the 1980s, the SMART criteria—Specific, Measurable, Achievable, Relevant, and Time-bound—have become a guiding principle for effective goal-setting across various domains (Doran, 1981).