5 science-based strategies to reinforce your New Year’s resolutions

Practical and science-backed strategies to empower yourself and stay committed to your goals throughout the year.

As the calendar turns a new page, many of us are filled with optimism and a fresh resolve to make positive changes in our lives. However, sustaining the momentum to fulfill new year’s resolutions can be a challenge.

Below, find some practical and science-backed strategies to empower yourself and stay committed to your goals throughout the year.

1. Set Realistic Goals

One crucial aspect of maintaining motivation is setting realistic and achievable goals. According to a study published in the Journal of Personality and Social Psychology, goals that are specific and moderately challenging are more likely to be achieved.

Instead of vague resolutions, break down your aspirations into clear, manageable steps. This not only makes your objectives more attainable but also boosts your confidence as you accomplish each milestone.

2. Utilize the Power of Habits

Research in the European Journal of Social Psychology suggests that forming a new habit takes an average of 66 days. Embracing this understanding can be a game-changer in your resolution journey.

Focus on incorporating small, positive habits into your routine, as they gradually become ingrained behaviors. Over time, these habits contribute significantly to the success of your broader goals.

3. Visualize Success

The power of visualization is not just a motivational concept; it has scientific backing. A study conducted at the Cleveland Clinic Foundation found that individuals who engaged in mental imagery experienced actual changes in their muscles.

Visualizing the successful accomplishment of your resolutions can stimulate the brain’s reward centers, reinforcing positive behavior and fostering the confidence needed to persevere.

4. Tap into Social Support

The influence of social support on goal achievement is well-documented. A study published in the Journal of Consulting and Clinical Psychology found that individuals who had social support were more likely to maintain weight loss.

Share your resolutions with friends or family, or consider joining a supportive community with similar aspirations. Knowing that others are cheering for your success can significantly enhance your motivation and resilience.

5. Practice Self-Compassion

Beating yourself up over setbacks can be counterproductive. Research in the Journal of Personality and Social Psychology suggests that self-compassion is linked to increased motivation and resilience.

Treat yourself with the same kindness you would offer a friend facing challenges. Acknowledge that setbacks are a natural part of any journey, and use them as opportunities to learn and grow.


Empowering yourself to keep your new year’s resolutions is not just about willpower; it’s about adopting effective strategies supported by both experience and scientific studies. Set realistic goals, cultivate positive habits, visualize success, seek social support, and practice self-compassion.

By incorporating these practical approaches into your resolution plan, you can increase your chances of success and build the confidence needed to turn your aspirations into lasting achievements. Remember, the journey is as important as the destination, and every step forward is a triumph in itself.

Confidence on Demand

Put the principles described in this article into practice to develop your own sense of courage and self-confidence.

The free MaArtial app, now available on the App Store and Google Play, contains 100+ easy-to-practice guided mental exercises designed to boost your daily confidence. These include dynamic affirmationspowerful visualizations, and much more. Take the first step towards a more confident you today: 

Start Improving Your Courage Now.

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