Anyone who imagines a better version of themselves waiting after the New Year’s countdown understands that unique mix of hope and self-criticism the season brings. Many of us aim to hit reset with a resolution—or more often, several.
If only the odds were on our side. British psychology professor Richard Wiseman followed over 3,000 people who had committed to various resolutions, from going to the gym to drinking less. By year’s end, only 12% had stuck with their plan. A similar study from the University of Scranton showed slightly better results, with a success rate of 19%.
But even if your own history is just as uneven, that doesn’t mean you shouldn’t try. Self-improvement is a lifelong process—and it doesn’t have to be fueled by self-criticism, harshness, or shame. Below, experts share tips for making New Year’s resolutions that are more likely to last, without grinding yourself down. As Maya Angelou famously said, “Do the best you can until you know better. Then when you know better, do better.”
What makes a good New Year’s resolution?
It’s best to keep your goals realistic. “Most people struggle with resolutions because they’re often too broad, overly ambitious, or disconnected from daily life,” explains integrative psychotherapist Jenny Mahlum of New York Counseling. “Real change isn’t about flipping a switch; it’s about building a foundation.”
With that in mind, she recommends taking a page from Bill Murray in What About Bob? and focusing on baby steps. “Instead of resolving to ‘work out every day,’ make a goal to walk into the gym and spend just two minutes there,” Mahlum says. “Or start by walking up one extra flight of stairs. Though these actions may seem tiny, they are achievable, consistent, and create momentum. Once you’ve built the habit, you can gradually increase the effort. Starting small and sustainable is how you create long-term change without burning out.”
Thankfully, people lately seem to be embracing more sustainable, micro-resolutions over big, high-pressure goals. According to a recent Headway study of 2,000 people, 42% say they don’t have the mental space for major life changes anyway. Instead, they’re making simpler resolutions like slowing down (68%), putting less pressure on themselves (38%), and just enjoying life (29%).
“People aren’t losing ambition—they’re finally being realistic about what a healthy life is,” explains Thalia-Maria Tourikis, a certified health coach and burnout prevention expert at Headway. “Years of overworking, burnout, constant financial stress, and nonstop digital noise have taken a toll. Smaller, sustainable goals build up over the long run, which aligns better with keeping yourself emotionally stable.”
How many resolutions should you set?
This principle also applies to how many resolutions you choose. “Opt for three to five resolutions,” Tourikis suggests. “The fewer, the better.”
Keeping your list short and simple will help you stay consistent and avoid burnout. “When you remember that each goal requires small, daily actions, even a short list can represent a meaningful commitment,” Tourikis says.
Speaking of lists, it’s also helpful to actually write one out. “Handwriting activates specific parts of the brain, making it easier to recognize our intention,” says Tourikis. “It also encourages accountability and helps change self-perception. When we write our plans and check off what we’ve accomplished, we get extra satisfaction from what we’ve done—it feels like a buy-one-get-one-free deal.”
Know your why
No matter how big or small the resolution, it’s bound to fall through unless you have a compelling reason behind it.First and foremost, it’s crucial to have a clear “why” behind your resolutions, says Liz Moody, a personal growth expert and podcast host. “I like to consider how I can grow from one year to the next, and I focus on the broader positive impact my goals might bring,” she explains. For instance, committing to eating more vegetables could lead to increased energy and clearer skin, while an exercise goal might help reduce anxiety and improve sleep. “Many people aim to lose weight simply because society tells them to, but it’s hard to stay motivated without deeper personal reasons,” Moody notes. So, ask yourself: Why am I pursuing this? If you can’t find a meaningful answer, it might be best to let it go. Goals based solely on appearance often fall short. “People love us for who we are, not for our abs,” she says. “But understanding how a resolution will make you feel? That’s a powerful motivator.”
Focus on values, not just goals
Similarly, resolutions are more likely to stick when they align with our core values, according to Marwa Azab, Ph.D., a psychology professor at Cal State University Long Beach. “After a year of moral challenges, finding meaning is one of the best ways to feel better,” she says. Azab distinguishes between being purposeful and being meaningful, with the latter tied to our inner values. “Instead of fixating on specific goals, identify your top three values and commit to upholding them, no matter what.”
Values are easier to maintain than goals, she adds. “A diet is a goal—if you break it, you might feel like you’ve failed and give up. But if you commit to a value like authenticity or gratitude, you’re more likely to persevere.” The benefits, she argues, outweigh those of any fitness routine. “Life is full of challenges, big and small. Staying true to your values helps you feel more comfortable in your own skin.”
Listen to your intuition
We’re likely to struggle when we commit to things that go against our true desires, says Ellen Vora, M.D., a psychiatrist and author of The Anatomy of Anxiety. By honing our ability to listen to our intuition and understand what our bodies truly need, we might not even need strict resolutions. “Society often pushes us between self-criticism and self-care in a way that’s overwhelming, but there’s a balance. Our bodies know what they need at any given moment,” she explains. “Deep down, I know if I need time in nature, quality time with my daughter, or nourishing food.”
For those still learning to tune into their inner voice, Vora suggests incorporating self-awareness into resolutions. “Instead of saying, ‘I’ll exercise every day,’ try, ‘I’ll move when my body needs to move and rest when it needs to rest.’ Our bodies really do know best.”
Don’t go it alone
To make this process easier, Jay Van Bavel, a professor of psychology at NYU and author of The Power of Us, emphasizes the importance of community. “Anxiety and depression are rising, and we’re facing a loneliness epidemic,” he explains. “America has always been highly individualistic, and the pandemic and technology have amplified this.” A lack of community—or even a busy social calendar without meaningful connection—is directly linked to modern struggles.
Social connection, he assures, increases your chances of success. He recommends joining a running group, finding a reliable gym buddy, or, if you’re a writer like him, signing up for a workshop or writing group to build supportive relationships.He signed up for a writers’ group. His group of five meets for lunch once a month and makes a point to share their goals for the next few weeks. “I’ll say I plan to outline the intro of this paper, or I’ll apply for that grant,” he says. “You have something to work toward because you know you’re being held accountable. And you’re killing two birds with one stone since social connection is intrinsically rewarding.”
Focus on health, not dieting
Starvation diets, or even fad diets like the high-fat keto diet, are not your friend, as they tend to reduce muscle mass and cause inflammation, according to Dr. Steven Gundry, medical director of the International Heart and Lung Institute in Palm Springs. The wellness expert believes the secret to dieting is feeding your gut microbiome—the trillions of bacteria, viruses, and fungi in your intestinal tract that greatly impact your weight and health. He was once following a low-fat diet, running 30 miles a week, and going to the gym an hour a day, but it wasn’t until he started living—and eating—to support his microbiome that he lost 50 pounds in a year.
Processed foods harm our microbiomes, but a variety of nutrient- and fiber-rich foods can help get us into better shape. “There was an assumption that the microbiome likes to eat prebiotic fibers like mushrooms, artichokes, asparagus, and sweet potatoes, all of which contain soluble fiber. But there’s a catch,” he says. “You can eat all the soluble fiber in the world, but if you don’t also eat fermented foods like yogurt, kefir, kombucha, or vinegar, you’re not feeding your microbiome the right combination, and you won’t send the right signals to your brain to say you don’t need to keep looking for more food.”
Besides, prioritizing your health makes you more likely to create lasting habits. “Diets rarely produce long-term results, but healthy eating habits do,” Tourikis says. “Instead of cutting out foods you enjoy, focus on balance and being mindful of how and what you eat.”
Examine your environment
When it comes to achieving our goals, a positive attitude can make all the difference—yet we often overlook how our homes affect our mindset. “Subconsciously, our nervous system responds to our environment,” explains Eryn Oruncak, an interior designer certified in neuroaesthetics, a field that explores how our bodies and brains react to spaces. “Your home should not only trigger feelings of happiness and strength but also support you in completing your daily routines.”
Be honest about how your space contributes to a sense of ease. Would adding a bench in the hallway encourage you to put on your running shoes? Would a brighter desk lamp help improve your focus? “Changing something small can make the biggest shift,” Oruncak says. “The point is to be intentional about how you want to think and feel, and then thoughtfully arrange your space to strengthen your mind and nervous system. Goals are easier to achieve without distraction, obstacles, or extra steps.”
Remember, it’s all about playing the long game. “Don’t expect instant results. Our brains are wired to prioritize what feels good right now, which is why we often drift back to behaviors that offer immediate gratification, even when we consciously value long-term wellbeing,” Tourikis says. “If you don’t fully achieve every goal by the end of the year, that doesn’t mean you’ve failed. Progress is still progress, and something done imperfectly is always more powerful than something never started.”
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Frequently Asked Questions
FAQs How to Make New Years Resolutions Youll Actually Keep
Q1 Whats the point of making New Years resolutions
A They provide a focused opportunity for selfimprovement and positive change A resolution acts like a personal roadmap giving you a clear goal and a fresh start to work toward something meaningful
Q2 Why do I always fail at keeping my resolutions
A The most common reasons are setting goals that are too vague too big or not truly important to you Without a clear plan motivation fades quickly when life gets busy or challenging
Q3 Whats the biggest mistake people make with resolutions
A Choosing a goal based on what they think they should do rather than what they genuinely want to do Your motivation needs to come from a personal desire for change
Q4 How can I make a resolution that Ill stick to
A Use the SMART framework Make your goal Specific Measurable Achievable Relevant and Timebound Instead of get healthy try walk for 30 minutes three times a week for the next three months
Q5 Can you give me an example of a good vs a bad resolution
A Bad Save more money Good Automate a transfer of 50 to my savings account every payday Bad Learn French Good Complete the first unit of my language app by March 1st
Q6 Should I only make one resolution
A Its highly recommended Focusing your energy on one meaningful goal dramatically increases your chances of success You can always add another later in the year once the first becomes a habit
Q7 What are some practical tips to stay on track
A 1 Break it down Chunk your big goal into weekly or daily minitasks 2 Track your progress Use a journal app or calendar 3 Plan for obstacles Decide in advance what youll do when you miss a day or face temptation 4 Get support Tell a friend or join a group for accountability