Today for Resolution January, we’re focusing on ways to stick to your resolutions after you’ve set them. If you haven’t already, you can check out last week’s post on creating sustainable resolutions. Today’s entry is all about what helps people follow through once those goals are in place.

Have an Accountability Partner

Doing your resolution with a buddy can make a big difference. This works especially well for goals related to movement or routines. For example, if your resolution is “I will walk three times a week,” having a friend walk with you creates an external expectation. Even something like walking a dog can serve as accountability, since the routine already exists. The key is having someone—or something—that expects you to show up.

Jot It Down

Tracking progress in a tangible way can help reinforce new habits. For daily goals, that might mean checking off a calendar each day you complete them. For more specific goals—like eating a certain number of fruits and vegetables or remembering to reapply sunscreen—you could write notes directly on a calendar or keep a simple table in a notebook. If you already journal, that can be a natural place to track progress. Seeing what you’ve done, even in small increments, can be motivating.

Don’t Despair if You Miss a Day

Missing a day—or even a week—doesn’t mean you’ve failed. It’s common for people to abandon resolutions after a small setback, especially if the goal was too rigid to begin with. If your plan was to exercise three times a week and that didn’t happen, but you find time for one good workout, that effort still counts. If you notice you’re consistently missing your goal, that may be a sign it needs to be adjusted rather than abandoned.

For general guidance on why smaller, flexible goals tend to be more successful, the American Psychological Association’s overview of effective goal-setting explains how realistic expectations and self-compassion support long-term follow-through.

We often talk about building sustainable routines on the CareBuilders blog because long-term consistency matters more than perfection. That mindset applies to resolutions too—especially when routines change with age.

This article is for general informational purposes only and is not medical advice. CareBuilders at Home provides non-medical home care services focused on supporting daily living and independence.

What’s one resolution you’re working on this year? Let us know in the comments below.

Written by Brigid Stakelum