It’s about the time of year when people tend to stray away from their New Year’s resolutions. In fact, according to a study by University of Scranton, only 8% of New Year’s resolutions are actually achieved. But fear not! We’ve got 8 tips to help you keep your resolutions going strong.

1.     Make it routine

Old habits are hard to kick and new habits are hard to build. According to an article from Psychology Today, it can take anywhere from 8 to 254 days to build a habit. Practicing your resolution can turn it into a habit.

2.     Write ’em down

Write down your resolutions and display them where you will see them everyday—it’s a great reminder!

3.     Ask a friend to help you/build support group

A close friend or small support group can give you an extra push if you feel yourself losing your resolution.

4.     Reward yourself appropriately.

This doesn’t mean you should eat a whole tub of ice cream because you’ve stuck to your running routine! Just find a simple, appropriate award for positive reinforcement.

5.     Outline your plan

A thought-out plan can help guide and motivate your resolution.

6.     Track progress

Tracking your results will show your progress and give you an extra boost.

7.     Don’t talk about it

According to a TED presentation, when telling people your goal can give you similar gratification as to actually completing the action.

8.     Don’t Be Upset by Setbacks

Setbacks happen, but don’t let them get you down! Use setbacks to learn and grow!