New year, new resolution!

You’ve set a New Year’s resolution—great! But now you’re wondering: how do I make sure it sticks? Rather than letting your resolution fizzle out by February, let’s flip the script. Instead of asking whether your resolution is achievable, ask if it aligns with your values. By working backward from your goal and grounding it in what truly matters to you, you can set yourself up for lasting success.

Step 1: Break down your resolution

Start by getting specific about your resolution. What does success look like? For example, if your goal is to “get healthier,” what does that mean to you? Is it about improving your fitness, eating more nutritious foods, or managing stress? Write it down and get clear on the “why” behind your goal.

Step 2: Identify the values driving your goal

Values are your guiding principles—the things that matter most to you and define what a fulfilling life looks like. They act as a compass, helping you navigate decisions and align your actions with what feels meaningful.

Your resolution likely already hints at the values you hold dear. For example:

• Health: If your resolution is about fitness or nutrition, you might value vitality, self-care, or longevity.

• Connection: If your goal involves spending more time with loved ones, your core value might be relationships, family or community.

• Personal growth: Aiming to learn a new skill or hobby? You might value curiosity, creativity, challenge or achievement.

  
  

Step 3: Adapt your resolution to align with your values

Once you’ve identified the underlying values, tweak your resolution to make it more meaningful and achievable:

1. Keep it authentic: Ask yourself if the resolution truly reflects your desires or if it’s influenced by external pressures. For example, do you really want to run a marathon, or would regular hikes in nature feel more aligned with your value of adventure?

2. Simplify and focus: Instead of a sweeping resolution, narrow it down to one or two actionable steps that align with your values. For instance, if “health” is your focus, start with “eat three serves of veggies a day” rather than overhauling your entire diet.

3. Tie it to daily life: Integrate your resolution into routines that already exist. If connection is a value, call a friend during your commute.

   
   

Step 4: Reflect, adjust and be kind to yourself

Life changes, and so can your goals.

• Struggling to stay on track? Share your goal with a trusted friend, partner, or even your counsellor. External support can reinforce your internal motivation.

• Build in regular check-ins with yourself to evaluate your progress. Are you still honoring your values? Is the resolution working as intended?

• Don't be scared to adapt. Resolutions are a guide, not a rulebook. If it's not working then think about w

• Be kind to yourself and remember, progress isn’t linear. Self-compassion is an important part of staying mentally healthy.

Why This Works

Grounding resolutions in values taps into intrinsic motivation—a core counselling principle. When goals are meaningful, you’re more likely to stay committed because they resonate deeply, not just superficially. It’s also an approach championed by Acceptance and Commitment Therapy (ACT), which emphasizes living a values-driven life to cultivate fulfillment and resilience.

This year, take your resolution, dig deeper, and make it yours. And if you need support along the way, know that counselling can provide the tools and encouragement to keep you moving forward.

Here’s to a year of meaningful growth and achievable goals—all rooted in what matters most to you!