How to Make Your New Year’s Resolution Stick

Updated: February 14, 2018

New Years Resolution

Time flies, doesn’t it? We’re already over a month into 2018! Of course, that means many of us are one month into fulfilling our New Year’s Resolutions, right?

So if you set any resolutions, how are they coming along? If they didn’t work out, take heart… a popular university study showed chances are 92% any one person won’t maintain their resolutions!

And if you set common resolutions like “exercise more”, “eat healthier”, or anything “health-related”, those broad topics can be difficult to manage.

5 Tips That Will Help You Keep Your New Year’s Resolution

One of the simplest reasons for slip-ups is that it’s tough to stay motivated. Heck, I know that first hand when I make my own “resolutions” each year!

So here are some ways you can stay motivated to not only follow through on New Year’s resolutions but follow through with any positive habit changes:

Group of active senior runners outdoors, resting and hugging in windy cold weather.

Pair up with a friend

This depends on the person of course, but many of us find comfort in doing something with a trusted friend. You’re far more likely to hit the gym, get out of the house, or do anything out of the norm if you know there’s someone else in the same boat willing to accomplish your goal!

Add it to your calendar!

This one’s so simple but it’s powerful. Why? Well, out of sight, out of mind. You’re far more likely to follow through with a new goal when it’s written down and you can remind yourself of it. (That’s why I’ve been more successful with my planned gym days because I program reminders into my phone on Mondays, Wednesdays, and Fridays!) The alerts remind me to get up and get going… because it’s far too easy to get lost in the constant distractions of the internet or caught up in a good book.

Be realistic

You can’t lose 5 pounds in a day. Oftentimes you can’t lose 5 pounds in a month, depending on what you’re doing! So be realistic with yourself. Here’s my favorite story on how to do this:

One of my business idols wanted to become a long-distance runner (and lose a little weight). He knew he wouldn’t be able to run very far right away. So here’s what he did: Day 1, he ran from his home to the mailbox around the corner. Day 2, he ran from his home to the mailbox around the corner, plus another 5 seconds past the mailbox. Day 3, another 5 seconds from Day 2’s endpoint. And so on and so on each day, as his body allowed him.

After a month, he was able to run a whopping distance that, when he started, the mere thought of would have filled him with dread. If he had tried to run this distance from Day 1– even from Day 14– he would have failed. But he tackled the running in small bite-sized chunks each day and made a challenging goal into a far more manageable one.

Reward yourself

We’re often our own worst critics, but we should also recognize when we do well. After all, positive reinforcement is powerful. We love compliments and recognition when we do something right, as it promotes the same behavior going forward. So after a week of your new exercise regimen, go out and see a movie! Indulge in something sweet you love. Watch two (or three, or ten) of your favorite shows on Netflix!

If you view your new goal as a punishment or something without a light at the end of the tunnel, it will be that much harder to achieve!

Make it a competition!

Of course, this one can go hand-in-hand with #1 above, and adds twice the motivation! But you can make a friendly competition with yourself too, so you’re bettering yourself and achieving your goal at the same time. A great example of this is my idol’s running practice in #3 above. Just make it simple!

For instance, see if you can add one extra serving of greens or [specific food] you want to eat more of. Or cook your favorite recipes and see how you can add the [specific food] into the mix! If you want to read more books this year, start with 2 in January, move to 3 in February, and see if you can keep increasing each month! There’s no limit to how you can challenge yourself, and you’ll become better for it and have some fun along the way!

So, how will you keep motivated in 2018? Do you have any special ways you plan to stay motivated and conquer your challenges this year? Please share them with us, but also with other people who will benefit from your input! Remember, AlgaeCal is a community, so feel free to get involved. Here’s how:

  • Tell me your tips to following through on your New Year’s Resolution by commenting below!
  • Share your stories and get advice from others on our Facebook page 

Here’s to following through!

PS: Sure, the national average of following through with New Year’s Resolutions is only 8%. But the 5 tips you’ve read in this email will help you bring that number up! I like to think our little AlgaeCal community is better prepared to meet their goals anyways 😉

Speaking of community, don’t forget to join in on the conversations and the inspiration from others. You can check out the fitness, exercise and recipes section on our blog, and you can meet and share with others on our Facebook page.

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  1. oneillreporting

    February 25, 2018 , 6:13 pm

    I am 53 years old and have severe osteopenia in my spine (6.7% decrease since prior study) and mild osteopenia in my hips. I have just ordered Algaecal Plus and Strontium Boost and am looking forward to an exercise/nutrition program and seeing positive results on my next bone scan. I just need a little clarification. Is it okay to take Algecal Plus
    with my breakfast while having coffee too? I just want to make sure the coffee will not interfere with absorption. Many thanks. ~Kim

  2. Jenna AlgaeCal

    March 1, 2018 , 8:23 am

    Hi Kim,

    We’re so glad you reached out, this is a great question! You do not need to separate AlgaeCal Plus from your breakfast or your morning coffee. Food will help with the absorption, and not only is it okay to drink coffee, but it can also benefit your bones! You can learn more about coffee & bone health here:

    Although AlgaeCal Plus does not have any special food restrictions, the Strontium Boost needs to be kept at least 2 hours separate from AlgaeCal and any significant sources of calcium. This is because strontium and calcium can compete for absorption if taken too close together, meaning you will get the best absorption & benefit of both products by keeping them separated. Most people find it easiest to take their AlgaeCal Plus at breakfast & dinner, and the Strontium Boost at night! Keep in mind, if you are taking any prescription medications, they may need to be separated from AlgaeCal.

    It’s wonderful to hear you’re taking steps to strengthen your bones – we’re here if you need anything! Don’t hesitate to email [email protected] or call our Bone Health Consultants at 1-800-820-0184 if you have any further questions 🙂

    – Jenna @ AlgaeCal

  3. Kim O’Neill

    March 4, 2018 , 9:12 pm

    Thanks, Jenna! I appreciate the information and am really appreciative, too, of all the informational articles, videos, and recipes. Thank you for making my goals and progress fun! ~Kim

This article features advice from our industry experts to give you the best possible info through cutting-edge research.

Prof. Didier Hans
PHD, MBA - Head of Research & Development Center of Bone Diseases, Lausanne University Hospital CHUV, Switzerland,
Lara Pizzorno
MDiv, MA, LMT - Best-selling author of Healthy Bones Healthy You! and Your Bones; Editor of Longevity Medicine Review, and Senior Medical Editor for Integrative Medicine Advisors.,
Dr. Liz Lipski
PhD, CNS, FACN, IFMP, BCHN, LDN - Professor and Director of Academic Development, Nutrition programs in Clinical Nutrition at Maryland University of Integrative Health.,
Dr. Loren Fishman
MD, B.Phil.,(oxon.) - Medical Director of Manhattan Physical Medicine & Rehabilitation and Founder of the Yoga Injury Prevention Website.,
Dr. Carole McArthur
MD, PhD - Professor of Immunology, Univ. of Missouri-Kansas City; Director of Residency Research in Pathology, Truman Medical Center.,