New Year, New Goals: How to Stay Motivated and Crush Your 2026 Resolutions

There is something so refreshing and momentous about starting a new year. We are given a reset, a clean slate, and a chance to set new intentions. How many times have you heard someone say “I want this to be my new year’s resolution…” or “I will start January 1st”? Many of us go into the new year with goals– whether it be getting up earlier in the morning, trying a new workout method, or spending less money each month. The first day of the month, even into the first two weeks, we are locked in and focused. However, by February our motivation dwindles and our newly set goals become lower on the priority list. Many will think this only happens to people who lack the drive or are just lazy to continue with them. But even the most highly motivated and driven individuals can fall off track. Why is this? Because their goals are not broken down into realistic, attainable, and manageable steps. We are not all the same and therefore our goals– and the way we reach them– will look different to each of us. The key is learning how to set goals in a way that actually works for your lifestyle and keeps you motivated over time. Here are some ways to help you create attainable goals and stick with them even when it gets challenging.

Understand the Purpose of your Goal

Sometimes when we hear the phrase goal setting, we think of it as this huge time consuming process that requires the utmost discipline and dedication. But what if we broke down that stigma? The first step of goal setting can be as simple as grabbing a piece of paper and a pencil. Before listing anything, ask yourself “WHY do I actually want this?; WHY does this matter to me?” For example, if you want to workout everyday look into the WHY. Maybe it’s because you want to have better health to live longer or maybe it’s so you can chase around your kids in the backyard. Knowing the purpose of your goal will continue to be the driving force when motivation lacks. 

Set Goals That You Can Keep

We often hear that goals that are too big or too vague become unsuccessful. Setting goals can overall help your mental health and increase emotional well-being. But how do we know if they are goals we can keep? We do this by creating goals that are measurable, specific, and realistic. For example, let’s say you want to make your work-life less stressful. Instead of saying something vague such as “I want to be less stressed” an alternative goal might be something like “I will take a 15-minute mental health break from my desk every afternoon outside”. This goal is clear, specific to your purpose, and easier to track.

Build a Routine

While motivation is the strongest in January, that doesn’t mean we can’t work towards prolonging it throughout the year. Success depends on building routines and putting specific systems in place as a backbone for potential fall backs. Creating positive habits is a step in the right direction to making goals become successful. Visualizing goals in a calendar or laying out things the night before (ie, clothes for an early workout, notebooks/papers  for work, or meal prepping) all will aid in building a routine and reducing stress. 

Bring Friends or Family to Keep you on Track

Having the support of a partner or good friend can help make sure you are continuing to motivate yourself. Maybe you set a goal together or both work towards individual goals but having someone there to hold you accountable always adds another layer of support. Surround yourself with people who genuinely care about you and want what is best for you. People who push you to become the very best version of yourself.

Crushing your 2025 resolutions doesn’t need to feel like a daunting futuristic task. With the right structures and support in place, you are able to take a positive step forward into becoming the best version of yourself. Give yourself grace and compassion, and be patient. Goal setting is a work in progress with ups and downs. Taking small steps, learning from mistakes, and believing in yourself will get you one step closer to where you want to be in the New Year.

FIGURE OUT WHAT SUCCESS LOOKS LIKE FOR YOU WITH THERAPY FOR WOMEN IN MANHATTAN & BROOKLYN

The truth is, there’s no single or one-size-fits-all definition of success. Everyone has a different idea of what they want their life to look like. That is why it’s important to get clear on what that looks like for you. Once you have a better understanding of yourself and your values, you can start designing your life based on the things that are most important to you. 

Therapy for women in Manhattan and Brooklyn is a great way to figure out what success looks like for you. At Manhattan Wellness, we will provide you with a safe space to explore your feelings and goals. So you can find clarity on what you want for yourself. We will pair your vulnerability with our empathy and encouragement. Then together we will uncover the key elements that will take you from where you are now to where you want to be. If you are ready to make the changes you want in your life:

1. Submit a Contact Form or Email Us at hello@manhattanwellness.org
2. Learn More About Our Team of Female Therapists and Our Areas of Expertise
3. Let’s Talk About How We Can Help You Feel Empowered & Ready To Take The Next Step. 

We believe that you have the power within yourself to make the changes you want and find your version of success. Our female therapists are here to support you in navigating this journey. Allowing you to reclaim your identity and take control of your life. Thus allowing you to create the future you’ve been dreaming of.

OTHER THERAPY SERVICES AT MANHATTAN WELLNESS IN NEW YORK

At Manhattan Wellness, our therapists are here to support you in navigating this journey and reclaiming your identity. So you can take control of your life and create the future you’ve been dreaming of. This is why we offer a variety of services to ensure you get the support, care, and guidance necessary. The therapy services we offer are Therapy for Maternal Mental Health, Self-Esteem Counseling, and Anxiety Treatment. Along with Dating/Relationship Counseling, Counseling for College Students, and more. Feel as if you are not living the life you deserve? Let’s talk about