How to Maintain Your 2026 Resolutions — Even When Motivation Fades

Jan 5

By the second week of January, many Canadians notice the initial spark of New Year motivation beginning to fade. The excitement of a “fresh start” has worn off, and suddenly, resolutions feel harder to maintain. Perhaps you set goals for your mental health, started a new exercise routine, committed to reducing stress, or promised yourself professional growth — and now it feels like a struggle to stay consistent.

This dip in motivation is normal. Habits are hard to form, life is busy, and your brain naturally resists change. The key is not perfection but strategy and intention.

Resolutions can target any area of your life: mental health, physical health, behaviors, relationships, finances, or career. For example, improving mental health might mean committing to weekly therapy, journaling, or incorporating mindfulness exercises. Behavioral changes could include reducing screen time or limiting alcohol. Career-focused resolutions could involve skill-building, networking, or pursuing professional development. Breaking your goals into manageable, realistic steps is the first step toward sustainable progress.

Here are tangible strategies to maintain your resolutions:

1. Break Goals Into Small, Achievable Steps

Instead of “improve mental health,” define specific actions like:

Meditate for 10 minutes, three times a week
Track moods daily in a journal
Attend therapy weekly

Smaller steps reduce overwhelm and make progress measurable.

2. Use SMART Goal-Setting

Make goals Specific, Measurable, Achievable, Relevant, and Time-bound.

“I will go for a 20-minute walk on Monday, Wednesday, and Friday mornings this month.”
“I will write in my journal every evening before bed for one week and review my notes on Sunday.”

SMART goals provide clarity and direction.

3. Focus on Consistency, Not Perfection

Missing a day doesn’t mean failure. Treat setbacks as learning opportunities, adjust your approach, and keep moving forward. Celebrate incremental progress.

4. Accountability Helps

Share your goals with friends, family, or a therapist. Accountability increases motivation and helps you maintain structure. Virtual therapy across Canada makes this possible regardless of location.

5. Track Progress Visually

Use calendars, habit-tracking apps, or journals. Seeing your progress over time reinforces commitment and provides motivation.

6. Self-Compassion is Essential

Change is challenging. Recognize your efforts, validate your struggles, and practice kindness toward yourself. Daily affirmations or reflective journaling can help.

7. Anticipate Obstacles

Plan for time constraints, energy dips, or stress triggers. Have backup strategies — shorter activities, flexible scheduling, or grounding techniques — to navigate challenges without abandoning goals.

8. Celebrate Achievements

Even small wins matter. Treat yourself with a favorite activity, connect with supportive people, or simply acknowledge your effort. Positive reinforcement strengthens new habits.

Maintaining resolutions is a journey, not a sprint. Professional support can make a significant difference. Therapists at Perception Psychotherapy can help track progress, develop tailored strategies, and provide guidance for any resolution — from mental health to career goals.

With the right strategies and support, your resolutions can become lasting, meaningful change.

Daya Montakhebi https://www.perceptionpsychotherapy.ca