Over a week has now passed since we welcomed the New Year, and some of our good intentions may be starting to fade away. But not to fear! I’ve come up with a few tips to help you stick with your resolutions for the long-haul.

1) No quick fixes. Focus on the bigger picture.

Don’t try to transform your entire life overnight. Cutting out every morsel of bad food, or going to an early morning fitness class every single day may not be the most sustainable solution, if it’s not at all what you’re used to. Not to mention, it will probably become a bit of a chore (psychology is essential with this stuff – you’re training your mind as much as your body).

Instead, implement smaller, more realistic changes, which you can maintain and adapt over the course of the year. For example, why not start with 3 gym classes per week, but also focus some attention on your nutrition? That way, you can adjust your schedule as necessary when your body feels ready. No absolute shocks to the system, and less risk of crashing and burning right away.

2) Write down your goals.

There’s plenty of evidence to show that those who write down their goals are much more likely to achieve them. The very act of writing something down makes it concrete; it’s like a confirmation of what you’re striving for, from yourself, to yourself.

You can even take it one step further and go public… Stick your goals onto a pinboard or attach them to the fridge. If it’s written down for you (and others) to see, it’ll keep you accountable, and also act as a much-needed reminder when you feel you’re about to go off track.

3) Get your pals involved.

Resolutions aren’t all that fun if we have to go at it alone. The prospect of trying something new can be daunting, so why not rope in a pal? (I say rope in like it’s a bad thing, but remember the whole idea is here is ‘self-improvement’… For everyone involved!)

With a buddy by your side, you’ll be able to push and encourage each other, and motivate each other to stay on track. Not to mention, everything is more fun with a teammate by your side!