As Aspirus Health noted: First you make ’em. Then you break ’em.

Does that sum up your past history with New Year’s resolutions? You’re jazzed in January to get in shape, stop smoking, eat better — to achieve your goal. But by February, your resolution is kaput.

“Don’t throw in the towel just yet,” said Shannon Handler, a family nurse practitioner for Aspirus Health.

“You’ve got to stack the odds in your favor,” Handler said. “Start with small changes and work your way up to achieve — and stick to — your 2023 health goals.”

Six ways to accomplish those goals:

— Give yourself grace from overreaching. Resolving to go to the gym every morning before work is potentially setting yourself up for failure. Getting there two or three times a week is more realistic — and far likelier to become a habit. Getting down about not going one day can halt your good intentions.

— Be specific. Rather than a fuzzy resolution — for instance, “I’m finally going to get fit” — commit to a clearly defined one. Do you want to be able to finish a 5K? Do a dozen pushups? Walk the hilly streets in your neighborhood without getting winded?

— Line up support. Pair up with a resolution buddy — somebody with the same or a similar goal. Change is easier if you don’t attempt it solo. And spread the news about your resolution. The more friends and family you tell, the more accountable you’ll feel.

— Reward yourself. Did you make it through your first week without smoking? Then spend the money you would have spent on cigarettes on something special for yourself. Are you down 5 pounds? Why not celebrate with a manicure or tickets to a concert?

— Search for something that brings you joy. Choose something that you feel better after you do it. Doing the activity will actually give you more energy. Drudging through a workout should not be the goal, pick something you like to do.

— Ask for support. You don’t have to do it on your own. If you’re feeling overwhelmed or are unsure of how to achieve your wellness goals, consider seeking professional help. A health care provider will be able to offer strategies to help you make adjustments or connect you with additional resources.

For more information, go online to aspirus.org.