Starting Strong: A Guide to Successful New Year’s Resolutions

As the calendar flips to January, many people, including veterans and military families, reflect on the past year and identify opportunities for change in the coming year.

Research shows that while many set New Year's resolutions, maintaining them is often difficult. A Forbes Health survey found that 80% of people feel confident in reaching their goals, yet most give up on their resolutions within two to four months.

We asked two experts from Wounded Warrior Project® (WWP) to share their thoughts on New Year’s resolutions. They discuss how resolutions can be valuable tools for personal growth when approached thoughtfully and with self-compassion.

Jonathan Johnson, a mental health operational specialist with WWP Talk, and Samantha Vieira, a Physical Health and Wellness coach, offer practical advice below.

Q: Is There a Difference Between a Resolution and a Goal?

Jonathan: I prefer “goal” over “resolution.” Resolutions often feel like all-or-nothing commitments, and that pressure can be overwhelming. For instance, I’m going to get healthier. I encourage setting small goals by breaking a larger goal down. Setting achievable goals can give you a sense of progress, which boosts motivation and helps you stay resilient.

Samantha: I echo a lot of what Jonathan said. I am also a big fan of using goals because big resolutions can be daunting. Goals can be small, more meaningful steps to achieve a larger objective.

Q: How to Make Resolutions That Stick?

Jonathan: I think it is important to set yourself up for success and be specific with your goals. A common misconception is “the bigger, the better.” Many fall short because they aim too high, setting unrealistic goals without a plan. When we don’t reach those goals, we feel like we’ve failed, which can be discouraging.

For example, “working out more this year” can overwhelm our minds and decrease motivation. There is no specificity. Instead, consider “I will walk for 30 minutes a day at 5 pm.” This clarity tells you exactly what you need to do and helps trigger action, simplifying the way forward.

Samantha: It is also important to have the flexibility to adjust as needed. Life happens, whether it’s an illness, family commitments, or unplanned setbacks. Many people abandon their resolutions because they don’t consider obstacles, which can lead to frustration and burnout. Without realistic expectations, it becomes too easy to give up when life gets in the way.

For instance, sticking with the exercise theme, if you said you’re going to go to the gym for an hour every day but can’t get there, maybe you can do a quick 15-minute workout at home two to three times a week instead. Adjusting doesn’t mean you’ve failed — it means you’re staying adaptable. Just have a game plan for when things don’t go as expected.

Q: Are Goals Good for Mental Health?

Jonathan: Goals provide a sense of purpose, structure, and motivation. When we consistently set relevant goals that we achieve, it boosts our mental health. Small wins can have a big impact and help us feel accomplished, and that fuels motivation.

Samantha: Resolutions encourage mindfulness and discipline. At WWP™, we emphasize gratitude and ask warriors to consider their wins, no matter how small. Doing so allows us to focus on what’s going well, which builds momentum and motivates people.

Q: What Happens When You Get Derailed?

Jonathan: Life rarely goes as planned, so think about potential barriers in advance. What will you do if it’s raining and you can’t go for a walk outside? Or you can’t get to the gym to exercise? Having a backup plan helps you stay consistent. Adapt to barriers, take control, and move forward with what you can. Always remind yourself of your “why.”

When I had an Achilles injury, I couldn’t exercise how I wanted. I had to shift my focus and adapt to what I could do and what was realistic for me at the time – journaling, planning, and setting small, achievable physical therapy goals for recovery. There’s always something you can do to achieve progress.

Samantha: As I said before, life happens, and that’s OK. As Jonathan said, set yourself up for success. If you want to practice yoga more but know you have a busy schedule and might miss a class or two at the gym, set up a space at home you can use. At the same time, missing a workout or having a bad day doesn’t mean you’ve failed. Acknowledge it and look forward.  Each day is a new day and a new opportunity to try again. Give yourself grace, as that is key to maintaining a positive mindset.

Q: What are Some Common Goals Among Veterans and Military Families?

• Financial goals: Saving for a home, reducing debt, or budgeting effectively.
• Strengthening relationships: Spending more time with family and improving communication with spouses.
• Physical health: Increasing activity, exercising more, building strength, or improving nutrition and hydration habits.
• Improving sleep: Prioritizing quality rest to enhance overall wellness.

Q: What are Your Top Three Tips to Increase Success?

Jonathan:

1. Be specific. Use the SMART goal-setting model to create a pathway to success. The acronym stands for Specific, Measurable, Achievable, Relevant, and Time-bound.
2. Think of the details. Consider the smallest steps you can take toward your goal. Re-rack your weights at the end of your workout so everything is ready for your next one. Carry your journal with you. If your resolution is to walk each morning, keep your shoes nearby so you remember your goal. The habit of getting ready builds momentum.
3. Build in accountability. Whether it’s a friend, family member, or coach, having someone check in on you and your progress makes a big difference.

Samantha:

1. Know your why. Why do you want to achieve something? For instance, why do you want to exercise more? To lose weight. Why? So you don’t experience so much pain. Why? Reduced pain will allow you to spend more time with your grandkids. So, your why is to improve your quality of life by spending more time with your grandchildren. Understanding the deeper reason makes it easier to set a game plan with small, meaningful steps that are more achievable.
2. Simplify the process. If it takes more than five minutes to initiate any wellness activity, it may be too much. For instance, if a 20-minute drive to the gym is a barrier, opt for a home workout or a walk around your neighborhood. Another example is to prep before an activity for a more seamless process. For instance, pack your gym bag the night before your morning workout or simplify your sleep routine by delegating tasks to others so you can get to bed at a decent hour.
3. Acknowledge progress, no matter how small. Think of one thing you did well each day — it’s a powerful way to stay motivated. And eventually, you may find that one thing snowballs into another. For instance, you sleep better, so you have more energy. Then you find you are exercising more, even if that wasn’t your original goal. And when you sleep better, you’re not snacking late at night, so you lose weight. It’s all about synergy.

As you prepare for the possibilities of a new year, remember that the right support can make all the difference. Explore how WWP programs can help you reach your goals and create lasting, positive changes for a lifetime. 

Contact: Cynthia Weiss – Public Relations, cweiss@woundedwarriorproject.org, 904.738.2589

About Wounded Warrior Project

Since 2003, Wounded Warrior Project^® (WWP) has been meeting the growing needs of warriors, their families, and caregivers — helping them achieve their highest ambition. Learn more about Wounded Warrior Project.