I got to the YMCA a little after noon on Sunday. Already, I was too late. Every treadmill was taken.

Feeling like a vulture, I waited and watched. You gotta be quick. If you aren’t careful, someone else will pounce first.

This is what January looks like at fitness centers across the nation. People with good intentions, hoping for change.

The question is -- are you going to be one of those people who make an all or nothing resolution that you can’t possibly keep? Or are you going to acknowledge that you’re human and make room for setbacks?

According to an American Psychiatric Association study, about 45 percent of U.S. residents create and intend to follow some type of New Year’s resolution. Of them, 80 percent to 85 percent fail to keep their resolution.

If you want to make changes that stick, here are some good common sense tips from the Psychiatric Association:

Try again. Everyone has made - and broken - past resolutions. That does not mean you won’t succeed this time. Start with a positive approach, including thinking about what has disrupted your good intentions in the past. Don’t discourage yourself with a negative outlook.

Don’t make too many resolutions.

Trying to eat better, exercise more, quit smoking and reduce stress is too much to tackle at once. Pick a realistic, attainable goal with a reasonable time frame.

Choose your own resolution.

Make sure this is something you want to accomplish for yourself and not for friends or family.

Make a plan and write it down.

Plan what you’d like to accomplish in three or six months. Achieving small goals over time gives you a sense of accomplishment and motivation to keep going. Writing goals down is a good way to keep track of your progress.

Involve friends and family.

They can support your efforts and motivate you to keep going.

Forgive yourself.

If you get off track, don’t think you failed. Review your plan and make adjustments.

Congratulate yourself.

Reward yourself when your intermediate goals or resolutions are met.