Millions and millions of people will make a New Year’s resolution this year. But few will stick with it and achieve the goal. Since a lot of people have better health or fitness as their New Year’s resolution, I’m interested in helping them – helping you – achieve your goal.

Here are some easy steps to stick with, and achieve, your New Year’s resolution.

New Year’s resolution tip: Be realistic.

As great as losing 100 pounds or running a marathon would be, for many people, it simply isn’t achievable quickly. If you’re obese, aim to lose 20 pounds. When you lose 20, then go for more. If you want to run but you are new to it, shoot for a 10-K instead of a marathon.

New Year’s resolution tip: Be specific.

Don’t be vague with your resolution. Instead of saying you want to start running, announce that you will run three days a week. Instead of saying you will be more active, decide to walk 10,000 steps per day. Having a clear, measurable goal will help you pursue and achieve it.

New Year’s resolution tip: Set incremental goals to keep you going.

Set incremental goals and reward yourself for these small wins. If you’re trying to start running, reward yourself at each significant step, such as getting a massage for increasing from 10 to 15 miles a week. Set new rewards for each incremental success.

New Year’s resolution tip: Post your list somewhere you will see it several times each day.

Post your list in a visible place, like a bathroom mirror or the dashboard of your car. Use it as a reminder to yourself of what you are trying to achieve.

Tips to stick to your New Year's resolution

New Year’s resolution tip: Get an accountability partner.

Use the support and encouragement of a friend or family member. Check in at least weekly, or even daily, to announce your progress. Encourage each other, and push each other when you are falling behind.

New Year’s resolution tip: Add something fun for the fitness goal you don’t like.

Balance out the pain of the workout with something you like. Maybe you can watch your favorite show while on the treadmill. Or listen to your favorite music while doing your ab workout. Give yourself an incentive to do the work.