New Year’s Resolutions with ABA

tips for writing new years resolution

New Year’s Resolutions with ABA

We often find ourselves creating well-intended goals for the new year, but often are unable to “achieve” those goals by the end of the year. If you find yourself in that pattern as well, ABA has got your back! Did you know you can use the principles of ABA to help you stick to your New Year Resolutions this January?

Keep reading to see how ABA can help you! 


Make your goal specific 

Clearly define your goal and make sure it is achievable. What does your goal entail? For example if your goal is to “eat healthy” what does this look like? Perhaps it’s eating 5-6 servings of fruits/veggies a day or to drink 1 gallon of water a day. Having a specific goal will make it easier to monitor your progress.

Break your larger goal into smaller steps 

In ABA, we call this shaping. Working towards smaller, more achievable goals may make it easier when you start. Let’s say your goal is to walk 10,000 steps a day. This may look like 5,000 steps for the first two weeks, then 6,000 the next two weeks, until you reach your goal of 10,000 steps. 

Do something fun with those harder tasks 

Make those difficult tasks easier and more motivating by pairing it with something you enjoy. Some examples include downloading your favorite podcast to listen to while you workout, or going to a beautiful park to read. When tasks are more enjoyable, it will be easier for you to follow through! 

Set yourself up for success 

We refer to this as environmental arrangements. How can you change your environment to make it easier for you to reach your goals? If you want to save more money, set up automatic deposits into your savings account with every paycheck. If your goal is morning workouts, lay out your gym clothes the night before. 

Keep yourself motivated 

Reward yourself every time you stick to your goal. Something as simple as checking off every day you reach your goal can be a good visual to keep you going. Or get an accountability partner to motivate and encourage you as you work towards your goal. 


We hope these strategies help you reach your goals this new year. Remember, it is okay if your goals aren’t going the way you planned. Like in ABA, you can reflect, modify, and reassess your strategies along the way. 


Happy New Year from the Project Play Family!


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