PART 2 — Well & Whole

Practical, science-backed strategies to help Utahns turn intention into lasting change

As the New Year approaches, many of us are already thinking about what we want more of in the months ahead — better health, more balance, stronger relationships, or simply a renewed sense of purpose.

In Part 1 of our Well & Whole series, we explored the statistics behind New Year’s resolutions and why so many fade before spring. The takeaway wasn’t discouraging — it was clarifying. Most resolutions fail not because people lack motivation, but because they rely too heavily on willpower and not enough on structure.

The good news? Research shows that when goals are designed differently, success rates improve dramatically. Before you write your resolutions down, here’s how to give them a much better chance of lasting well beyond January.

1. Start With Direction, Not Perfection

Resolutions often fail because they aim for a finished result rather than a clear direction.

Instead of asking, “What do I want to achieve?”
Ask, “What kind of person do I want to be this year?”

Examples:

Someone who moves their body regularly
Someone who eats with intention
Someone who protects time for rest and mental health

This mindset shift matters. Outcomes fluctuate. Identity-based goals endure.

2. Make Your Resolution Specific — Then Make It Smaller

Vague goals feel inspiring but offer no guidance once real life sets in.

Instead of:

“Get in better shape”
“Be less stressed”

Try:

“Walk the Jordan River Trail three mornings a week”
“Spend five minutes each evening unplugged and breathing”

The most successful resolutions are often micro-habits — small enough to feel manageable even on busy days.

If a goal feels too easy, you’re probably doing it right.

3. Focus on What You’ll Do, Not What You’ll Avoid

Research consistently shows that approach-oriented goals outperform avoidance-based ones.

Avoid:

“Stop eating junk food”
“Quit scrolling so much”

Replace with:

“Add one whole-food meal each day”
“Read for ten minutes before bed”

This simple reframing reduces resistance and builds momentum — especially important in the early weeks of the year.

4. Build Your Environment to Support You

Willpower is unreliable. Environment is powerful.

Successful goal-setters adjust their surroundings so the healthy choice becomes the easy one:

Keep workout shoes by the door
Prep healthy snacks in advance
Schedule movement into your calendar
Share your goal with a friend or family member

Along the Wasatch Front, community is a strength. Trails, recreation centers, group classes, and shared routines all reinforce consistency when motivation dips.

5. Plan for Imperfection — Before It Happens

One of the biggest reasons resolutions collapse is all-or-nothing thinking.

Missing a day doesn’t erase progress.
Slipping once isn’t failure — it’s information.

A helpful rule:

Never miss twice.

Build a reset plan into your resolution from the start:

What will I do if I skip a day?
How will I restart without guilt?

Self-compassion isn’t a weakness — it’s a proven tool for long-term behavior change.

6. Track Something — Anything

People who track their habits are significantly more likely to stick with them.

Tracking doesn’t need to be complex:

A simple checkmark on a calendar
A notes app tally
A habit-tracking app
Weekly reflection questions

Progress becomes visible, and visible progress reinforces commitment.

A Healthier Way to Enter the New Year

If there’s one takeaway from the research, it’s this:
lasting change comes from consistency, not intensity.

As you step into the New Year, consider setting resolutions that fit your real life — your schedule, your season, your environment. Especially here on the Wasatch Front, where wellness is woven into daily living, the opportunity isn’t to reinvent yourself overnight, but to build habits that support who you already are.

Start small. Stay flexible. Keep going.

How to Set New Year’s Resolutions That Actually Stick