As January begins, we’re filled with motivation and excitement to follow through on our New Year's resolutions. We set new goals, start fresh habits, and feel confident that this time, we’ll succeed. But as February approaches, we start to notice our habits aren’t sticking as well as we’d hoped. Motivation fades, we skip days, and we begin to question whether our goals are even achievable. We tell ourselves we’re too busy, it’s too hard, or we convince ourselves that these aren’t the goals we truly wanted after all. If you’ve found yourself drifting away from your resolutions, don’t worry—you’re not alone. So, how can we ensure that this time, our resolutions really do stick?
Why is it so hard to stick to your goals?
Sticking to New Year's resolutions is challenging because it requires breaking ingrained habits, maintaining long-term motivation, and overcoming psychological barriers. Our brains naturally favor routines, making change mentally exhausting and sometimes even feel impossible. Many resolutions fail because they are vague or overly ambitious, lacking a clear plan, which makes progress difficult to track. While pursuing our goals, a single setback can trigger all-or-nothing thinking, leading us to abandon our resolutions entirely. Without accountability or structured reinforcement, it becomes easier to revert to old patterns, making it even more difficult to achieve what we truly want. Change is uncomfortable, while staying the same feels easy.
How to make sure that you stick to your resolutions?
Sticking to your New Year's resolution can be challenging, but it’s absolutely achievable. In fact, here are a few strategies you can incorporate into your routine to help you successfully reach your goals this year:
Set Specific, Achievable Goals
To make your resolutions actionable, use the SMART framework, ensuring your goals are Specific, Measurable, Achievable, Relevant, and Time-bound. For example, instead of saying “I want to be healthier,” set a goal like “I will exercise for 30 minutes three times a week for the next month.” This clarity provides direction and makes it easier to track progress. Breaking larger goals into smaller, manageable tasks reduces overwhelm and helps you focus on gradual, sustainable progress.
Track Progress and Reward Yourself
Tracking your progress provides visible proof of your efforts and helps you stay motivated. Use a habit tracker, journal, or even an app to monitor your daily or weekly achievements. Celebrating small wins—whether it’s marking a day of success on your calendar or treating yourself to something small—triggers the release of dopamine, reinforcing positive behaviors and keeping you motivated. This boosts your sense of accomplishment, even when progress feels slow.
Plan for Setbacks
Setbacks are a natural part of any change process. Expecting them can help you stay resilient. In therapy, we like to teach our clients that a missed goal is not a failure,but instead a learning opportunity opportunity. For example, if you skip a workout, have a plan to get back on track the next day, rather than giving up entirely. Developing a growth mindset—viewing challenges as chances for growth rather than obstacles—helps you stay focused and maintain momentum.
Create Accountability
Share your goals with someone you trust, or find a partner, group, or online community to help you stay accountable. Social support is a powerful motivator; when you’re accountable to others, you’re more likely to stick with your resolution. Regular check-ins or progress reports can help you stay on track, and the added encouragement from others increases your commitment to success. Accountability also provides an opportunity to celebrate milestones and receive constructive feedback, which can help you adjust and refine your approach.
So should I set a New Year's resolution, or are they pointless?
As the year passes, it’s easy to feel discouraged by the progress we haven’t made, especially when looking at a vision board or goal list. However, it’s important to remember that achieving goals takes time, and progress is built through small, consistent steps. If you feel like you haven’t accomplished enough, take a moment to reflect on the bigger picture and recognize the small wins. You don’t need a complete transformation each year, but you can improve yourself through small, actionable changes.
