As the new year unfolds, many people seize the opportunity to set New Year’s resolutions, aiming to make positive changes in their lives. However, statistics show that up to 70% of people abandon their resolutions within a few months.

If you’re looking to ensure your resolutions stick, experts offer a few strategies to boost your chances of success.

Start Small

One of the most important pieces of advice from psychologist Lynn Bufka is to set realistic, manageable goals. Instead of overwhelming yourself with lofty ambitions—like losing 50 pounds or never eating dessert again—consider a more gradual approach. For example, aim to have dessert only on weekends or special occasions.

Behavioral health experts suggest breaking down large goals into smaller, achievable steps, such as swapping one unhealthy snack for fruits or vegetables or committing to just 10 minutes of daily exercise. Achieving these smaller milestones will help build momentum and make the larger goal feel more attainable.

Think Positive

Making significant lifestyle changes can be tough, but maintaining a positive outlook can help. According to Bufka, focusing on the benefits of your new habits, rather than what you’re giving up, can boost motivation.

For instance, if you’re cutting back on chocolate, consider saving the money you would have spent on it and watching it add up. This shift in perspective—focusing on what you gain—can be more motivating than dwelling on what you’re missing out on.

Set Clear Goals

A 2020 study on New Year’s resolutions found that those who set specific, clear goals had a higher success rate compared to those who simply tried to break bad habits. People who set resolutions related to exercise, weight loss, eating habits, self-improvement, or mental health were more successful.

Notably, nearly 60% of people who made goal-oriented resolutions kept them after one year, while only 47% of those focusing on avoiding certain behaviors did the same.

Involve Others and Use Your Calendar

Enlisting support from friends or family can help you stay on track. For instance, if you’re looking to exercise more, joining a running group or enrolling in a gym class with friends can make the process more enjoyable and hold you accountable.

Additionally, scheduling specific time slots for your resolutions, such as blocking off time each morning or evening, can ensure you stay committed and consistent.

Be Kind to Yourself

Change is challenging, and perfection is unrealistic. There will be moments when sticking to your resolution feels difficult or when you may want to give up. Instead of being harsh on yourself, practicing self-compassion is crucial. Tamara Russell from the British Psychological Society suggests making a resolution to be less judgmental of yourself.

Studies show that cultivating self-compassion can help you be kinder to others as well. If you feel the pressure of January 1st as the designated time for change, remember that there’s no rule that says you have to start on the first day of the year. Embrace change on your own terms.

Lastly, Russell advises tracking your progress and reviewing each week what’s working and what isn’t. This allows you to make adjustments and refine your approach, ensuring that you continue to move forward and learn from your journey.

By following these strategies—starting small, staying positive, setting clear goals, enlisting support, and practicing self-compassion—you can set yourself up for success in achieving your New Year’s resolutions.

Making any New Year's resolutions? Here are some tips to help make them stick in 2025

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