Whether you’re determined to stick to your new year resolutions or are tired of persistently failing to tackle your to-do list, here are 10 tips and tricks to help you stay the course and conquer whatever you set your mind to in 2026.
1. Set clear goals
As with any plan, having a defined goal can help keep you motivated.
For best results, be specific. Take time to understand the ultimate aim. This not only makes the target clearer but can help you work out exactly what you need to do to achieve it.
For example, if you want to go from couch to enjoying a 5K walk, you’ll probably need to start by going for a short daily walk. From there, you can gradually build up the distance you go.
2. Understand your “why”
Knowing why you’re doing something makes it far easier to stay motivated.
Once you’ve set your goal, think deeply about why you want to accomplish it. Whatever it is, connecting with your “why” gives you a deeper sense of purpose and will help you stay focused when things get tough.
When you’re struggling to find motivation, reminding yourself of the reason behind your actions can make all the difference.
For example, maybe you want to lose weight, so your long-term health improves and it’s easier to keep up with active grandchildren.
3. Write them down
Rather than logging your goals in your head, commit them to paper or make a note of them in your phone – somewhere you’ll see them regularly. Stick Post-it notes in high-visibility locations around your home or attach a note-to-self to your fridge with a favourite magnet.
Plus, consider keeping a note of your success – so you can keep a log of progress. Writing down how you felt immediately after returning from a brisk walk or eating a delicious home-cooked meal may be a useful reminder and help you regain your vim if the going gets tough.
4. Tell people
Talk to your family and friends about what you hope to achieve. Explaining your goals and the motivation behind them means you have people in your corner.
On days when you’re struggling, having someone primed and ready to give the pep talk you need to keep going could be invaluable.
5. Buddy up
Beyond telling people about your goals, finding someone who shares your ambitions could help you to stay committed. After all, it’s easy to break a promise to yourself, but not so easy to admit failure to a relative or friend.
If you don’t know someone who’s pursuing the same goal as you, an “independent observer” can still help your progress. A daily check-in with a trusted ally who can be relied on to ask the key questions – “Did you work out?” or “How many clean meals did you eat this week?” – can keep you accountable.
6. Try the 5-minute rule
We’re all guilty of procrastinating. Next time you’re putting something off – whether it’s going for a walk, preparing vegetables, or cleaning the kitchen – tell yourself: “I’m going to give this a go for five minutes”.
Assigning a small time limit can make the task feel more manageable. The first few minutes are always the hardest, but once you’ve started you might find you feel far better – and have the energy and motivation to keep going.
7. Break challenges into bite-sized chunks
Big goals can feel overwhelming, which often leads to procrastination. Instead of focusing on the entire challenge, break it into smaller, achievable steps.
As you progress, completing each stage will give you a valuable sense of achievement, and each mini victory can lead to greater momentum. Over time, your small wins add up, making even the most daunting goal feel attainable.
8. Build goals into your daily routine
Motivation is far easier to maintain when your actions become habits rather than chores.
Try building goals into an existing part of your day: stretching while the kettle boils, learning a new language on your commute, or reading for an hour before you go to bed.
Routines also reduce the number of decisions you have to make in a day, so there are fewer opportunities to talk yourself out of doing the things you know will help you.
9. Tap into your imagination
Take a moment to picture how you’ll feel when you achieve your goal: the pride, the relief, the energy, or simply the satisfaction of finishing a task.
If you’re struggling to get through a strenuous workout, tap into your survival instinct like long-distance swimmer Diana Nyad. “In the middle of a tough workout… I pretend I haven’t had water for several days in a desert. I’m parched,” Nyad says. “I need to drill down to my last drop of strength to arrive at the oasis… I feel the relentless desert heat, but refuse to slow down. I push and push, and then – oh wow, that stream of cool, clean water flowing down my throat at the end is like a magical elixir.”
10. Reward yourself
No matter how big or small the achievement, acknowledging progress can boost your motivation.
Choose rewards that genuinely feel like treats: an episode of your favourite show, a relaxing bath, or time spent on a hobby. Celebrating milestones reinforces your effort and gives you something enjoyable to look forward to as you work towards your next step.
A final word of solace
If you find yourself uttering, “I’m going to do this if it kills me” more often than celebrating with a triumphant air punch, you may be pleased to learn that pushing on isn’t always best.
In fact, research shows that relentlessly pursuing goals that no longer serve you could do more harm than good, increasing stress and even raising the risk of certain health issues. Meanwhile, letting go of unfulfilling goals and diverting your focus elsewhere could reduce stress levels and even make you less prone to catching colds.
According to the research, this is particularly prevalent for older adults: “goal disengagement capacities become increasingly important for protecting emotional wellbeing and physical health as older adults advance in age.”
So, if you decide that one of your aims for 2026 no longer feels right, giving yourself permission to change course could be the healthiest and most motivating thing you can do.