New Year’s resolutions are easy to make but hard to keep. Every January, millions set goals to improve their health, career, relationships, and finances, but only a small percentage succeed. Why? The key to making New Year’s resolutions stick isn’t willpower—it’s strategy. By using a few proven tactics, you can turn your New Year’s resolutions into real, lasting change.
Top 10 Ways to Making Your New Year’s Resolution Stick
A study with 182 people from Australia and the UK looked at why it’s hard to stick with New Year’s resolutions and how different traits affect well-being1. Participants listed their main resolution and filled out surveys over two months to track how they felt and how much effort they put into their goals. Results showed that being flexible with goals helped people feel better, but it didn’t make them more likely to stick with their resolutions. Having strong determination didn’t predict success either. Most goals were broad, like diet and exercise, and often repeated from past years. So what actually does work?
Here’s everything you need to know to help your resolutions stick in 2025.
1 – Start with SMART Goals
The first step to achieving your New Year’s resolutions is setting SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound). Instead of vague ambitions like “exercise more” or “save money,” break your resolutions into concrete, manageable steps. For example:
- Specific: “Lose 10 pounds by March by exercising 3 times a week.”
- Measurable: Track your progress each week to stay motivated.
- Achievable: Make sure the goal is realistic with your current schedule.
- Relevant: Set goals that align with your larger priorities.
- Time-bound: Set a deadline to keep the momentum.
2 – Break Goals Down into Smaller Steps
Big dreams are inspiring, but to truly make New Year’s goals stick, break them down into smaller, bite-sized steps. For example, if you want to save $1,000 by year-end, plan to set aside around $20 each week. Each small win builds momentum and confidence, making it easier to tackle bigger tasks as you progress.
3 – Track Your Progress Weekly
Tracking your progress is crucial to maintaining focus on your New Year’s resolution goals. When you see evidence of your progress, it’s easier to stay committed. Whether you use a journal, app, or simple checklist, jot down small achievements, setbacks, and solutions along the way. When you hit a snag, look at what didn’t work and adjust your approach.
4 – Plan for Setbacks
Understand that setbacks are part of the journey. When working to achieve New Year’s resolutions, perfection isn’t the goal; persistence is. Think ahead about potential obstacles. If a busy schedule might interfere with your goal of exercising daily, consider a backup plan like shorter workouts or home routines. When setbacks happen, take them as lessons, not failures, and adjust your approach.
Learn more about yourself – how you work or how you don’t work. The more you know about yourself, the more successful you will be at achieving your goals.
5 – Build Accountability and Support
Accountability and support can be game-changers in achieving your New Year’s goals. Sharing your resolutions can motivate you to stay on track, and connecting with those who share similar goals can provide encouragement and new ideas.
Personally, I advise you to not share your goals with your family and friends. Although they can have a positive affect on you, they can also have a negative one. And the risk is too high. Instead find people who already share the same goal.
6 . Avoid All-or-Nothing Thinking
One key reason many people abandon their New Year’s resolutions is all-or-nothing thinking. Instead of seeing missed days as failures, aim for consistency over perfection. Even small steps add up. If you aim for a 30-minute workout but only have 10 minutes, make the most of it. Any action toward your goal is a step forward.
7 – Celebrate Small Wins
Celebrating small milestones helps keep your motivation high, which is essential for sticking with New Year’s resolutions. Every small achievement is progress, so reward yourself along the way. Achieved your weekly workout goal? Treat yourself to something that aligns with your larger goals, like a new book, fitness gear, or a healthy meal.
8 – Learn from Past Attempts
If past resolutions didn’t stick, take time to reflect on what went wrong. Maybe the goal was too broad, or motivation waned after a few weeks. Use these lessons to inform your current approach, adjusting as necessary. Every attempt is a learning experience, and building on what you’ve learned gives you an edge.
9 – Stay Patient and Consistent
Real, lasting change takes time. Staying patient and consistent is crucial for making New Year’s resolutions stick. Progress may be slow at times, but each day you commit to your goal builds long-term habits. By focusing on gradual, sustainable progress, you’re far more likely to achieve lasting change.
According to James Clear in his book, Atomic Habits, your growth is exponential. However, when you are in the valley of disappointment your goal seems impossible. If you keep showing up, when you least expect it, you will arrive.
10 – Start Anytime
Remember that you don’t have to wait for the new year. Every day is a new opportunity to pursue your goals. If you slip up, get back on track the next day. Progress is more about consistency than perfection.
The Takeaway
Making New Year’s resolutions that actually last is possible. By setting SMART goals, breaking them down, tracking progress, and building in accountability, you’ll be well on your way to achieving your New Year’s goals. Remember, the journey is just as important as the destination. Celebrate each step and keep pushing forward, and 2024 can be your year for success.
References
- Dickson JM, Moberly NJ, Preece D, Dodd A, Huntley CD. Self-Regulatory Goal Motivational Processes in Sustained New Year Resolution Pursuit and Mental Wellbeing. Int J Environ Res Public Health. 2021 Mar 17;18(6):3084. doi: 10.3390/ijerph18063084. PMID: 33802749; PMCID: PMC8002459. ↩︎
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