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Millions of people make resolutions for the new year, but by mid-February 80% have already failed. Often times, people feel overwhelmed by the goals they set or get discouraged by small misses such as not making it to the gym one day.

Psychologists, exercise coaches and wellness experts say these 8 tried-and-true tactics will help keep you motivated to achieve your resolutions.

  1. Set aspirational goals. It’s good to dream big and give yourself a distant and challenging goal, such as running a triathlon, losing 30 pounds, learning a new language or learning how to play an instrument.
  2. Break your goal into smaller steps. Nobody can run a marathon or learn a new language without months of training or lessons. Set smaller interim goals that are achievable and then increase them over time, such as running 5 miles for a couple weeks and then running 10 miles and so on. If you’re trying to lose weight, focus on the first 5 or 10 pounds and then set a new goal for another 5 or 10 pounds.
  3. Understand the hurdles and pivot. It’s cold and dark in the winter, which makes it harder to roll out of bed to hit the gym in the morning or finish a long run. Or maybe an injury or illness sidelines you for a couple weeks. Perhaps work demands or travel will disrupt your plans or force you to miss a class or lesson. Anticipate things that can derail you, and then work on a plan to overcome it. Pack exercise clothes for when you travel. If you’re stuck at the office working late, take a break and climb a few flights of stairs Explore other ways to exercise that don’t aggravate your injury, such as swimming or yoga.
  4. Be committed. Make your resolution activity part of your daily routine. If that means setting your alarm an hour earlier to get to the gym every day or hiring a babysitter so you can attend a language class, then do it and don’t waver. After the first couple weeks, it won’t feel like as much of a chore and will become another part of your regular schedule.
  5. Eat a healthier diet and get more sleep. Feeding your body better and getting plenty of rest will give you more energy and help you stay focused and motivated as you work toward your goal. Foods and drinks with lots of vitamins and minerals are essential for keeping our bodies strong, and NADI rosehip drink is a great source of Vitamin C, B Complex Vitamins, antioxidants, and dozens of other nutrients.
  6. Reward yourself. Each time you reach an incremental part of your larger goal, celebrate the achievement. That could mean buying new workout clothes or a book in the new language you’re learning, or treating yourself to a special smoothie.
  7. Perseverance, not perfection. There will inevitably be a day when you don’t meet your goal, or when you choose to indulge in something you intended to avoid. Don’t let one misstep ruin your commitment and open the door for quitting. Tomorrow is a new day to resume a dedicated pursuit of your goal.
  8. Show gratitude. It’s a big deal when you work hard to meet an ambitious goal, and the journey to get there is the heart of your achievement. Even if you did more walking than running or can’t quite speak a new language fluently, the time and energy you spent on making your body stronger or acquiring new skills was a great investment in yourself and your well being.