Motivation Articles

31 Days to Unbreakable Resolutions

A Tip of the Day Calendar for January or Any Month

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By Nicole Nichols, Fitness Instructor & Health Educator         
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Behavior experts say that it takes about one month to form a new habit, and many people try to create (or break) habits at the start of each year. With the right attitude and focus, you can stick to your New Year's resolutions and achieve long-term success. Here are 31 daily tips that will help you do exactly that.

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You can download a single-page calendar of all these tips here.
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About The Author

Nicole Nichols Nicole Nichols
A certified personal trainer and fitness instructor with a bachelor's degree in health education, Nicole loves living a healthy and fit lifestyle and helping others do the same. Nicole was formerly SparkPeople's fitness expert and editor-in-chief, known on the site as "Coach Nicole." Make sure to explore more of her articles and blog posts.

Member Comments

  • I'm familiar with most of these ideas, and have been using them with my diet goals. But now I realize that I should use these ideas for all my goals - financial, relationships, etc. - 1/23/2016 2:08:42 PM
  • In the past, I always started out motivated, but then it would quickly dwindle away. This calendar reminds me that motivation like eating right and exercising and sleeping well and stress reduction and all other healthy habits need to be done daily. Motivating myself throughout the day is just another habit I need to cultivate. - 1/19/2016 12:50:10 PM
  • There are some great ideas here. I plan to print out the list of them, cut them apart and pull one out to read and do once a day, then put it in another container to repeat monthly. Couldn't hurt! - 1/1/2016 10:51:01 AM
  • I wouldn't tell anyone my goals, especially if they are meaningful to me. It invites criticism and people wait for you to fail. At least, that seems to be the case if your goal is to lose weight.
    I love the rest of these though. They really help you think about how you will make your goals into reality. - 12/30/2015 5:16:08 PM
  • Not making resolutions, but setting a few goals. - 12/30/2015 7:10:51 AM
  • These are GREAT tips especially Number 10. I think that we forget, that although we resolve to do something that will better ourselves, we are human and thus not perfect. We make mistakes and we are living a life and sometimes other things have to take a front seat. When we forget we are human, we feel like a failure when we don't follow through 100% all the time with our resolutions. Regrouping, adjusting, coming back and reassessing must be part of setting ANY goal in life. THANKS! - 12/29/2015 11:10:42 AM
  • I don't make New Year's resolutions. They just set me up for failure. - 12/29/2015 10:29:30 AM
  • I don't make resolutions. Too easy to break. That said, I am still working on a decision I made in 2005 to get healthy. So far I've lost 160+ pounds, diabetes, and high blood pressure. - 1/12/2014 9:24:58 AM
  • The only thing I decided for THIS year was that I was going to keep trying NO MATTER how many setbacks I encounter and that I will be kind to myself for any failures and will try harder to keep active. I have found it is pointless and frustrating to make resolutions only to break them down the road.
    - 1/5/2014 5:56:06 PM
  • Another idea: Eat foods that you are not to fond of but can still eat.My husband met a lady who lost over 300lbs.She told him that eating the less desireable foods really helped her to lose the weight weather or not she can keep it off is another issue all together.I can think of many foods that I am not crazy about but can eat,how about you?? CLinOregon - 12/30/2013 11:56:10 PM
  • I feel that ALL 12 months would be nice to have in ONE download for printing... Please! - 2/26/2013 1:44:52 PM
  • I wanted to print out a few of these for the coming months, but I can't seem to get it. I know it says I need Adobe and I do have it, but it is not giving it to me. From the previous comments, I am not the only one. I'm wondering if it MAY be time for SP to UPDATE this since it is indeed from several years ago. :-( Also, bear in mind when designing the pages to watch exactly where the ads are going and make sure they DO NOT hinder any of the page links! - 1/27/2013 8:28:19 PM
  • I like the calender for January so much that I thought I would get ahead of the game and print out Feb and March. There seems to be a problem with the PDF as it won't print to fit the page. - 1/24/2013 9:08:31 AM
  • new years resolutions dont work because
    you are depriving yourself, they are negative
    make positive resolutions and they will stick
    like no more chocolate or no more bread ? i would sooner die
    instead- a piece of fruit with almond butter

    - 12/26/2012 9:14:54 AM
  • It doesn't matter what year the calendar might be, what's important is what is written on it; ideas to help us reach our goals, encouragement....
    ...it wasn't designed to put appointments and birthdays on it. The days are all that matter here.......day 1 do what it says, day 2 follow that and so on. I like the calendar! Thanks Spark People. - 1/1/2012 11:03:20 PM

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