WELLNESS
The Science of Goal Setting: How to Actually Stick to Your Resolutions
We’ve all been there—starting the year with the best intentions and lofty resolutions, only to watch them quietly fade away by February. But sticking to your goals isn’t about willpower or luck. It’s about setting them up in a way that works with you, not against you. Science says there’s a method to the madness of goal-setting, and with the right mindset, your resolutions can go from wishful thinking to tangible results. At Essa World, we believe that true beauty emerges through resilience. This is why we've put together our 7-step recipe for conscious goal setting and keeping!
Step 1: Be Specific (Vague Goals Don’t Stick)
Saying, “I want to get healthy,” is great—but what does that actually mean to you? The more specific you are, the easier it is to stay on track. Instead of “get healthy,” try “walk 10,000 steps a day” or “take my 2 Inner Beauty Vitamin tablets every morning.” These micro-goals are clear, actionable, and measurable—making success feel not only possible but somehow inevitable. If you are in need of inspiration we've compiled a list of specific wellness practices to commit to in 2025!
Step 2: Focus on your Why
Here’s our favourite Essa-secret: the why behind your goal matters just as much as the goal itself. Ask yourself, “Why is this important to me? What will it do to make my life happier?” Maybe walking daily gives you energy to keep up with your kids, or maybe nourishing your body helps you feel more confident. When you connect your goal to something personal, it’s easier to stay motivated when life gets busy.
Step 3: Prioritize! (Don't bite off more than you can chew)
One of the keys to sticking to your New Year wellness resolutions is to avoid overwhelming yourself with too many of them. Even if you want to achieve a lot of changes throughout the year, it’s important to focus on 2-3 main objectives at a time. By setting clear, flexible priorities that can change month to month, you give yourself the space to stay motivated without feeling burnt out or demotivated. What will you choose for February?
Step 4: Break It Down
Big resolutions can feel overwhelming. Our trick? We always break them into smaller, bite-sized steps. If your goal is to build stronger hair and nails (hello, Essa World Collagen), start with the simple habit of incorporating it to your morning routine. The next step could be to screen your hair and nail care products and filter out toxic substances. Small, consistent actions add up to big transformations over time.
Step 5: Build a Ritual Around Your Goals
Goals stick when they become a natural part of your routine. Think about pairing yours with something you already do. For example, while drinking your morning Vegan Protein Shake, take a moment to write down your top three priorities for the day. Or, while brushing your teeth, reflect on one thing you can be grateful for the day before. These small rituals create habits that actually last.
Step 6: Listen to Yourself
Regularly revisit your goals and adjust them if needed. Maybe your original plan of working out five days a week doesn’t seem to fit into your schedule, and three days feels way more realistic. That’s totally okay. Progress is fluid, and flexibility is key. The most important part is that you’re moving forward—however that looks for you.
Step 7: Celebrate Progress (Not Perfection)
Every step forward counts, even if it’s not perfect. Missed a workout? No problem. Forgot to take your supplements one day? It happens. Instead of fixating on what didn’t go right, shift your focus to what did. Maybe you drank more water than usual, took a much-needed walk, or simply paused to breathe in the middle of a busy day.
For us, we started journaling every evening and jotting down three things that went well that day. It’s a simple practice, but it’s a game-changer. It shifts your mindset to gratitude, highlights your progress (even when it feels slow), and makes the journey feel fulfilling, no matter how small the steps. Progress isn’t about perfection—it’s about momentum.
Science shows that positive reinforcement keeps us engaged and motivated. Reward yourself for those small wins—whether it’s indulging in a relaxing self-care evening, putting on a fancy facemask or treating yourself to a new playlist.
Setting goals isn’t about perfection or an all-or-nothing approach. It’s about creating realistic, meaningful intentions and giving yourself the tools to achieve them. Start small, stay consistent, and remember: it’s the little things, done daily, that make the biggest difference.
Here’s to turning your resolutions into routines—and feeling your best all year long!