As confetti falls, couples kiss, and celebrations happen, millions of people silently promise themselves: this new year will be different. Whether it is a pledge to shed those unwanted pounds, master a new skill, or simply live more mindfully, New Year’s resolutions offer a path of self-improvement. For many, these resolutions become a symbol of hope, a way to translate their dreams into reality. But do they work? Are the promises made on New Year’s Eve the key to long-term change, or just futile wishes that fade by February? New Year’s resolutions can be both empowering and frustrating with far too much depending upon the approach taken. For some, resolutions act as powerful motivators, driving growth and success. For others, this resolution is just the latest in a continuous record of quitting. Patterns of emotions along with addicting enthusiasm followed by guilty disappointment. So, what separates some from the others? What is the secret to making a resolution stick?
To truly make New Year’s resolutions stay, it’s crucial to delve deeper into why they succeed or fail. Research consistently shows that the majority of resolutions fall by the wayside within weeks. Studies found failure rates as high as 80% by February. This disheartening statistic adds to the question: what separates those who achieve their goals from those who abandon them? To ensure that these resolutions are here to stay, it’s crucial to delve deeper into why they succeed or fail.
Are we setting the bar too high? Or is it poor planning and a lack of accountability makes us stumble? The answer probably rests somewhere in between. It is now time to revisit our goals and understand not just why we set them, but how we can make them last — to truly make this your year. By breaking down big dreams into smaller, manageable steps and establishing a system of support, we can turn these annual resolutions into tangible achievements. After all, lasting change doesn’t happen overnight. It’s about persistence, flexibility, and staying focused on the bigger picture — no matter the setbacks.
One key factor lies in how resolutions are framed. Goals that are vague, overly ambitious, or not personally meaningful often set people up for failure. For example, a resolution such as, “I’m going to get fit this year,” may lack the specificity needed to create actionable steps. Instead, transforming this vague intention into something more measurable, such as “I will go to the gym for 30 minutes three times a week,” provides clarity and direction. This level of precision allows individuals to track progress and maintain a sense of accomplishment, both of which are essential for staying motivated. Madeleine Chappell ’26 entirely agrees with this phenomenon. “New Years resolutions are the basis of having a good year. In order to achieve success in the upcoming year, one must focus on the specifics as to how they can make their year better than the last one. A lack of descriptive resolutions can result in a failure to complete a goal,” Chappell said.
The importance of setting realistic goals cannot be overstated. Many resolutions fail because they’re overly ambitious and lack a clear roadmap for achievement. Breaking down lofty aspirations into smaller, manageable milestones creates a sense of progress and prevents the overwhelming feeling that often accompanies big goals. For example, if your resolution is to write a novel, committing to writing 500 words a day is far more achievable than setting an undefined goal to “write a book.” Celebrating these incremental victories reinforces positive behavior and builds momentum.
Another critical element is understanding the psychology of habit formation. Lasting change stems from consistency, not sporadic bursts of effort. The brain thrives on routines, so incorporating new behaviors into existing habits can significantly increase the likelihood of success. For instance, pairing a new goal with a well-established routine, such as practicing mindfulness during a daily commute or doing 10 push-ups before brushing your teeth, helps the new behavior become ingrained over time. This technique, often referred to as “habit stacking,” leverages the power of association to make change feel more natural and less daunting.
Accountability is a crucial ingredient for success. Sharing your goals with friends, family, or a supportive community can provide the encouragement and external motivation that’s needed to stay on track. Studies have shown that individuals are more likely to follow through on their commitments when they feel a sense of responsibility to others. Joining a group with similar goals – whether it’s a fitness class, book club, or online forum — helps foster a sense of camaraderie and mitigates the isolation that can lead to giving up.
Moreover, self-compassion plays a significant role in determining whether resolutions stick. The all-or-nothing mindset — where one slip-up is seen as a complete failure — often derails progress. Instead, treating setbacks as learning opportunities rather than evidence of inadequacy encourages resilience. If you miss a week of workouts, instead of berating yourself you can focus on identifying the obstacles that got in the way and finding solutions to overcome them. This shift in perspective fosters a growth mindset, which is essential for long-term success.
Equally important is the role of flexibility in achieving resolutions. Life is unpredictable, and rigid plans often crumble under the weight of unforeseen challenges. Being adaptable and willing to reassess your goals as circumstances change can make the difference between abandoning a resolution and finding a new path forward. To give an example, if a busy work schedule prevents you from sticking to a daily workout routine, shifting to shorter, high-intensity sessions or exploring alternative forms of exercise can help you stay active without feeling overwhelmed.
Building systems that reduce friction and make it easier to stick to your goals can be transformative. This might include laying out workout clothes the night before, meal prepping to ensure healthy eating, or using apps to track habits and set reminders. These small adjustments can eliminate decision fatigue and create an environment conducive to success. In addition to these practical strategies, reflecting on the deeper “why” behind your resolutions can provide a powerful source of motivation. Connecting your goals to your core values and long-term vision for your life creates a sense of purpose that transcends fleeting enthusiasm. For example, resolving to quit smoking not just to improve your health but also to set a positive example for your children adds an emotional dimension that strengthens your commitment.
Finally, celebrating progress — no matter how small — is vital for maintaining motivation. Too often, people focus solely on the end goal and overlook the milestones achieved along the way. Recognizing these achievements, whether it’s treating yourself to something special or simply acknowledging your effort, reinforces positive behavior and provides the encouragement needed to keep going.
Motivation, while important, is inherently fleeting. Relying solely on willpower is a recipe for burnout, as it’s not sustainable over the long term. It’s not about perfection but persistence, and understanding that progress — however incremental — is still progress. With the right approach, you can make this year truly different, turning your aspirations into achievements and proving that lasting transformation is not just a New Year’s wish but a reality within reach. So welcome the new year, and make those new habits!
Motivation, while important, is inherently fleeting. Relying solely on willpower is a recipe for burnout, as it’s not sustainable over the long term. It’s not about perfection but persistence, and understanding that progress — however incremental — is still progress.