Most Americans have made a New Year’s resolution at least once in their lives to get fit or to be healthier. However, this “new you” mindset is quickly forgotten at the sight of an Oreo, and the old habits take control once again. This unfortunate cycle of determination to disappointment repeats every January, but how can we overcome it?

The first step to leading a healthier lifestyle is to set realistic, safe goals. It is tempting to set unreasonable expectations in the spirit of the New Year, but the disappointment that accompanies failure can damage self-esteem and confidence. Moreover, many people expect instantaneous results, which also leads to frustration when they do not progress as quickly as they had hoped. Some people set unhealthy resolutions, such as eating a minimal amount of calories a day or sticking to an insane diet, which can provide the desired results but may compromise other aspects of health.

However, there is a way to avoid this destructive cycle. According to fitness expert and author Collette Stohler, the key to success is setting “SMART” goals. This stands for “specific, measurable, attainable, realistic and timely,” and can significantly increase your chances of keeping fitness goals and achieving them.  Specific goals prevent vague guidelines that are easy to manipulate and cheat. For example, instead of deciding to “eat healthier,” which is a very loose, imprecise goal, decide to limit unhealthy snacks or treats to once a day, or strive to drink three glasses of water throughout the day. Specific goals like this have less leeway and room to cheat, and are easier to stick to.

“Attainable” and “realistic” addresses the unreasonable expectation part of New Year’s resolutions. Goals should not be absurdly hard to reach, as the inability to reach them opens the opportunity to quit and fail. Instead of setting a goal to lose a certain number of pounds a week, which is unrealistic and potentially dangerous to your health, resolute to exercise for a half an hour every day. Not only is this goal attainable, it is specific and difficult to avoid. Preventing yourself from eating a single cookie can also be an unrealistic goal— no one can cut themselves off completely from treats and should be allowed to indulge every once in a while.

Finally, “measurable” and “timely” goals are goals that you can keep track of and that have an end date to work towards. Keeping a tally in a notebook or on your phone can help to measure your progress and discourage quitting. Marking a tally every day you exercise can inspire you to keep working towards your goal, even on the days you lack energy and motivation. A timely goal has an end date and possibly a reward at the end. For example, resolving to work out every day in January sets an end date to the goal, making it attainable and realistic. A positive reward at the end can also help reach a goal, such as a trip to your favorite restaurant. “Just as you set your resolution in the beginning of the year, also plan your reward,” says Stohler. “That way, when you’re on week five and you want to throw in the towel, you can remember that sweet reward that is oh-so-close!”

Finally, find some buddies to help keep you on track to your goal. The gym can be a boring, chore-like experience, but a friend can add some fun and friendly competition. Also, fun fitness events like the Color Run can spice up workouts and provide something to work towards in training sessions.

To conclude, fitness goals are not impossible to reach if they are the right goals. Best of luck on a healthier, happier new year!