4 Ways To Stick to Your New Year’s Resolutions
4 Ways To Stick to Your New Year’s Resolutions
By Sophie Amen — December 22, 2025
Every year, many seem to fall into the same habits. In January, we set our intentions, but we soon forget the promises we made to ourselves. Whether it’s exercising, saving money, reading more, or simply becoming better versions of ourselves, it can be difficult to follow through with resolutions. The problem is not setting our hopes too high; it’s a misunderstanding of how change actually works. Here are four helpful tips for sticking to your New Year’s resolutions.
1. Be specific and realistic
Resolutions don't have to be huge. The problem with unattainable resolutions is that people often expect immediate results and perfection. Goals need to be actually attainable, because attainability builds momentum. Moreover, vague goals like “be healthier” tend to fail. Work on framing your goals around concrete actions, like, for example, “make home-cooked meals four days a week.”
2. Start small
Aiming for small goals helps build confidence and motivation to continue pursuing that goal. Big goals feel inspiring, but they are hard to rationalize. While setting overarching goals can help you visualize where you want to be in the future, smaller goals will actually help you get there. Instead of planning to “read more books,” phrase it as a more achievable task like “read 10 pages before bed.” Even though it may seem like too easy a task, it helps build a habit and a foundation that will last you all year long.
3. Hold yourself accountable
The easiest form of accountability is tracking with a calendar, a checklist, or even journaling. The physical act of recording your progress creates tangible visibility. You’ll notice when patterns emerge, or days when you fall short of the expectation you set for yourself. That awareness alone can help you make better decisions moving forward. Another tactic is to share goals with a friend or family member, as you are less likely to slip through the cracks when you have someone waiting to hear about your progress. You can celebrate good days together and help each other through slumps.
4. Focus on progress, not perfection
Arguably, the most important mindset shift you can make is letting go of a perfect standard. Too often, we can fall into an all-or-nothing mindset where if we can’t do something perfectly, we think we shouldn’t do it at all. In reality, there will be setbacks and days when you fall short, and that’s ok. Focusing on progress can help you celebrate increments, because, at the end of the day, missing one day doesn’t erase all your previous efforts. The goal shouldn’t be to be perfect every single day, but to show up consistently so that the new behavior becomes a part of who you are.
Following through with your resolutions isn’t about a dramatic transformation. In fact, the “New Year, New Me” catchphrase won’t apply to everyone. Changes do not have to be immediate. Real change happens on ordinary days with the willingness to keep going, even when the initial excitement of the new year fades.
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