We’ll level with you: we’re not huge fans of new year’s resolutions. While we’re all for having realistic goals and taking steps to achieve them, a resolution that’s set in stone can lead to feelings of failure if you don’t achieve it – and that’s a sure-fire path to poor self-esteem. 

Research shows that new year’s resolutions have a high dropout rate, and it’s largely down to neuroscience rather than willpower (or a lack thereof). Our brains aren’t designed to make changes easily – they prefer to maintain the status quo, making it hard work to break – or form – a habit. 

That said, goals and aspirations are crucial for mental health, encouraging direction, focus and a sense of personal satisfaction. So, how can we marry these two diametrically opposed forces? Micro-resolutions – the new year’s resolution’s younger sibling – could be the key to making lasting change. 

Put simply, micro-resolutions are much the same as resolutions – just smaller and more achievable. 

“Micro-resolutions are small, achievable goals that focus on making incremental changes in daily habits,” says life coach Karen Whybrow. “They allow you to build momentum over time without feeling overwhelmed by big lifestyle changes that are unlikely to be continued long term. A micro-resolution could be to meditate for two minutes before bed three times a week instead of saying, ‘I’m going to meditate every day.’”

So far, so simple. But how can they help us with our bigger goals? 

“Micro-resolutions are the best next steps you can take towards a larger, loftier goal,” says Sarah Fox, life coach and founder of Do Good And Do Well. “We want longer-term goals to be exciting, stretchy and motivating. But they can also feel frightening and bring uncertainty and overwhelm. You might know what you want, but perhaps you aren’t quite sure how to get there – that’s where micro-resolutions come in.” 

If you’re wondering whether to give micro-resolutions a go, you might be interested to learn that they have specific benefits, making them suitable for more people. 

“Micro-resolutions are useful for anyone who struggles with overwhelm, perfectionism or is navigating life changes, such as grief or trauma and needs gentle, manageable steps forward,” says Whybrow. Alternatively, if you’re someone who struggles to make larger resolutions stick (and that’s most of us, right?) micro-resolutions can help to build momentum, working with our psychology rather than against it. 

1. They help with habit formation 

“Micro-resolutions work by harnessing the power of small, consistent actions that build momentum,” says Whybrow. “They leverage the psychology of habit formation (clarity, simplicity, repetition and celebration), and over time, these small steps accumulate into significant change, much like planting seeds that grow and thrive.”

2. They keep you focused on your end goal 

“Working out your micro-resolutions (which can also be described as mini-goals, intentions, steps or actions if you’re not keen on the word ‘resolutions’) helps you to see that the path to get to your goal is indeed possible and manageable,” says Fox. “Think of the big goal as the North Star and the micro-resolutions as your map. Knowing which path you take and what you might need to carry with you to get there.” 

3. They allow for mini achievements along the way

Being able to acknowledge our progress frequently reinforces the positive behaviour, and makes us more likely to repeat it. This makes it easier to stay dedicated to shorter-term goals and you get to celebrate achieving them more regularly.

4. They’re less intimidating than bigger resolutions

“Micro-resolutions can reduce overwhelm and are often easier to tackle than large intimidating goals,” says Whybrow. “Achieving small goals regularly helps you feel accomplished and motivates you to keep going. This can create lasting habits as sustainable change happens when you integrate small, consistent actions into your daily life. As such, micro-resolutions lay the foundation for long-term transformation.”

Before you jump straight in on your new, bite-sized goals, it’s worth spending some time working out exactly what it is that you’re hoping to achieve. What is your long-term goal? 

“The first tip is to really take your time setting the larger goal,” says Fox. “If you rush this part, the micro-resolutions might not be intrinsically motivating enough and there’s a higher chance you won’t achieve what you set out to do. 

“Useful questions to ask include: what do you want? What’s important about this? What would it look like to achieve this goal? When would you like to achieve this goal by? Is this really something you want or is it something you feel you should do? These questions help you to feel excited and motivated and check in what matters to you and align with your values.”

Whybrow recommends following these steps.

1. Start small: choose resolutions that feel easy to accomplish. Instead of saying, “I’ll stop using my phone at night,” try “I’ll put my phone on ‘do not disturb’ 30 minutes before bed.”

2. Be specific: vague goals like ‘get healthier’ are harder to stick to. Instead, say, “Drink one extra glass of water daily.”

3. Align goals with your values: tie your micro-resolutions to what truly matters to you. If spiritual growth is important, set a resolution to, for example, spend five minutes journaling during the full and new moon.

4. Track your progress: use a journal, app or simple checklist to monitor your wins. This helps build momentum and accountability.

5. Be kind to yourself: if you miss a day or so, don’t let it derail you. Simply recommit and keep going. Progress, not perfection, is the goal.

6. Celebrate wins: each small victory deserves recognition. Celebrate with gratitude or treat yourself to something that brings joy.

And finally, don’t beat yourself up. “If you don’t achieve what you set out to do, be gentle with yourself,” says Fox. “We live in a world where we’re constantly told to change, do more and be better, but maybe the micro-resolutions are to slow down, rest, reconnect or even disconnect. And if you’re not getting to where you want to be, maybe it wasn’t the right destination in the first place.”

Images: Getty