The start of a new year often brings a sense of renewal and the desire to make positive changes. Each year, millions of people set New Year’s resolutions with the intention of improving their lives. However, by February, many people find their resolutions fading into the background.  In fact, studies show that only about 8% of people successfully stick to their resolutions. Why is it so hard to stick with those goals? One of the main reasons resolutions don’t last is because they often set us up for failure. Many people aim for big, ambitious goals like losing 50 pounds or completely changing their career path. While these goals are admirable, they can be overwhelming and difficult to sustain. When the goal is too big or vague, it can feel impossible to measure progress or even know where to start.  The good news is, there are proven strategies to help make resolutions stick—so you can start the year with lasting change.

1. Make Your Goals Specific and Achievable. Vague resolutions like “I want to be healthier” can be overwhelming. Instead, set clear, realistic goals. For example, “I will walk for 20 minutes every day” is specific, measurable, and more manageable. The key is to break big goals into smaller, achievable steps.

2. Focus on Small Habits. Rather than trying to overhaul your entire life, focus on building small, positive habits. Research shows that small changes, like drinking more water or practicing gratitude daily, can be more sustainable in the long run. The goal is to integrate healthy habits into your routine gradually.

3. Track Your Progress. Keeping track of your progress helps maintain motivation. Whether it’s through journaling, using an app, or simply checking off a calendar, visually seeing your improvements can boost your confidence and remind you of your commitment.

4. Be Kind to Yourself. Don’t let setbacks derail you. Progress isn’t always linear, and it’s important to show yourself compassion when you slip up. If you miss a workout or don’t stick to your diet for a few days, don’t give up entirely. The goal is consistency over time, not perfection. Treat each day as a new opportunity to try again, rather than as a failure.

5. Get Support.  Share your goals with a friend, family member, or therapist. Accountability can make a big difference in staying committed and feeling motivated. You can also team up with others who have similar resolutions—whether that means working out together, sharing tips for productivity, or checking in on each other’s progress.  

New Year’s resolutions don’t have to be fleeting. By setting realistic goals, breaking them down into actionable steps, and building in accountability, you can create lasting change. Start small, be patient with yourself, and celebrate your progress along the way.  Wishing everyone a happy, healthy 2025!

Kelly H. Theis, Ph.D.

Licensed Clinical Psychologist