As the new year begins, it’s the perfect time to think about making positive changes. But while January often sparks good intentions, experts agree that sticking to resolutions is the real challenge. In fact, studies show that up to 70% of people abandon their New Year’s resolutions within just a few months.
So how can you actually make those goals stick when willpower starts to slip? Here are some tips to help you stay on track:
Start Small
Instead of telling yourself you’ll lose 50 pounds and never eat dessert again, try something more manageable—like allowing yourself dessert only on weekends or special occasions.
Behavioral health experts recommend breaking big goals down into smaller steps. For example, swap one snack for fruit or veggies, or aim for just 10 minutes of exercise a day. When you start hitting those smaller targets, the bigger goal won’t seem so overwhelming.
Think Positive
Making big changes isn’t easy, but focusing on the positives can help keep you motivated. If you think about what you’re gaining—rather than what you’re giving up—it can help you stay the course.
For example, if you were to put the money you’d spend on daily chocolate into a jar, it could really add up over time. Reframing your resolution as a way to gain something (whether it’s better health, more money, or more energy) can make the process feel less like a sacrifice.
Focus on Goals, Not Just Bad Habits
A 2020 study found that people who focus on specific goals tend to do better than those just trying to quit bad habits. In a survey of over 1,000 people, the most common resolutions were related to exercise, weight loss, and eating habits. Other popular goals included improving mental health, focusing on personal finance, and reducing stress.
The study found that 55% of people who kept their resolutions after a year were focused on specific goals, compared to just 47% who were trying to avoid certain behaviors. So, make sure you’re setting clear, achievable goals for yourself.
Enlist Friends and Use Your Calendar
Getting others involved can help you stay motivated and hold you accountable. For example, if your resolution is to exercise more, joining a running group or a gym class with friends can make it more fun and less of a chore.
Experts also recommend blocking out time in your calendar for your resolutions, whether it’s a daily workout, a weekly meal prep session, or even setting aside time for mental health. Scheduling it like an appointment makes it more likely you’ll follow through.
Be Kind to Yourself
Change is tough, so don’t expect perfection. There will be times when sticking to your resolution feels impossible or when you want to give up. If you slip up, don’t beat yourself up about it.
Studies show that the more self-compassion you develop, the more compassionate you become toward others as well.
And if January 1 feels like an arbitrary time to start, there’s no reason you can’t set your goals on your own timeline. Winter is a time of rest for much of the natural world, so spring—when things are blossoming and growing—might actually be a better time to kickstart new habits.
Keep Adjusting as You Go
Finally, take a step back every week to see what’s working and what’s not. Don’t be afraid to tweak your approach as you go. Think of yourself as a scientist studying your own behavior—adjusting and refining your strategy as needed.
So, whether you’re aiming for big changes or small improvements, remember: it’s all about progress, not perfection. Stick with it, and you’ll be amazed at what you can accomplish in 2025!
