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Every year, 40% of Americans make resolutions but sadly, only 8% achieve their goals. This year, why not disrupt the cycle and learn how to actually follow through with your resolutions? We guarantee that you’ll have a more fulfilled and happy year.

Here are five tips to help you accomplish your resolutions this year:

1. Be Realistic—Start Small. If your goal is to run a marathon and you just started running, it’s going to be easy for you to get discouraged. Instead of setting yourself up for failure, try to set a resolution that is more attainable—choose to run for a certain amount of time (or mileage) three times a week for one month. If you meet that goal, add on extra time and miles for the next month

2. Plan for Your Resolution Now. Spur-of-the-moment goals tend to be harder to achieve because there is no effort or preparation put into 95483943the goal. Put some time into thinking about what you want to accomplish this year and how you’re going to accomplish it. You’ll be more likely to follow through.

3. Share Your Resolution. It’s always easier to accomplish resolutions with a support system, so don’t be shy about sharing them with your friends and family. You might find that one of your friends shares a similar resolution that you can accomplish together—it’s all about motivation!

4. Reward Yourself for Milestones. If you reach a certain milestone or accomplish one of your goals, give yourself a reward (just make sure that your reward doesn’t contradict your resolution). Here’s a few ideas: buy yourself new workout clothes or a new pair of running shoes, have a celebration with friends, or try something that you’ve been itching to do—new fitness class, mountain biking, rock climbing, etc.

5. Don’t Stop Trying. It’s a given—you’re going to have “bad” days. Whether you eat a bad meal, or skip exercise for the day, there will be times when you won’t want to continue your resolution. Don’t let one bad day get in the way of everything you have accomplished to this point. Just recommit to getting back on the bandwagon tomorrow.