2025 is here, and with it comes the opportunity to start fresh and set meaningful goals for the year ahead. For many of us, this means setting New Year’s resolutions to create a better version of ourselves whether through committing to exercise more, achieving weight loss goals, or building better financial habits, like saving money.
However, let’s be real: keeping those resolutions is often a challenge. Every January, many of us set high expectations, only to lose momentum within weeks. In fact, research shows that nearly 80% of resolutions fail, with most being abandoned as early as February.
The reasons for these failed resolutions vary—vague objectives, overly ambitious goals, or a lack of a clear plan—but the result is often the same: disappointment and unmet goals. But 2025 doesn’t have to follow that pattern. This can be the year you not only set resolutions but stick to them and create meaningful, lasting change.
To help you succeed, we’ve gathered practical strategies to turn your goals into reality and make this your most rewarding year yet.
Tips to Make New Year’s Resolutions Stick
1. Break Down Your Resolution into Small, Specific Actions
Big resolutions like “eat healthier” or “get in shape” can feel overwhelming because they’re so vague. Breaking them down into smaller, specific actions makes them much more manageable. These smaller steps not only feel doable but also help you build momentum toward your bigger goals.
Instead of just saying “exercise more,” set a clear plan like “do 20 minutes of cardio every morning” or “walk 10,000 steps a day.” Similarly, if you want to eat better, start with “add one vegetable serving to every meal” or “replace sugary snacks with fruit twice a week.” Each small win gives you a sense of progress and keeps you motivated for the long haul.
2. Make Sure Your Goals Are Realistic
To ensure long-term success, your goals need to be not only specific but also realistic. This means that they need to align with your current lifestyle and resources in order to be achievable.
For example, if you’re new to working out, committing to a daily hour-long gym session might be too much. Instead, start with three 30-minute sessions a week and gradually build from there. Realistic goals help you avoid burnout or frustration and keep you motivated for the long run.
3. Write Down Your Goals
A goal that exists only in your mind can be easily forgotten or dismissed, but writing it down makes it real. Take the time to write your goals somewhere you can see them, whether it’s in a journal, a digital app, or even on sticky notes around your home or workspace. This simple but powerful act not only reinforces your commitment but also keeps your motivation strong by reminding you of your purpose each day.
4. Redesign Your Environment
Your environment plays a big role in how easy it is to stick to your goals. Simple changes to your surroundings can help remove distractions and make it easier to build positive habits. Start by looking at what might be standing in your way and adjusting your space to support your goals.
For example, if you’re trying to eat healthier, keep healthy snacks within reach and hide less nutritious options. If your goal is to exercise more, place your workout gear somewhere visible as a constant reminder to get moving. By setting up your space to match your goals, you make it easier to stay on track without even thinking about it.
5. Practice and Repeat
To make your resolutions stick, the key is to practice and repeat until they become habits. When actions become second nature, they blend into your daily life and no longer feel like a chore.
Make your goal-related activities a regular part of your schedule and commit to showing up, even when motivation is low. Even a short session or small effort is better than skipping it altogether. Whether it’s squeezing in a 10-minute workout instead of an hour or choosing a healthier snack when you’d rather indulge, these small steps really add up.
6. Reward Yourself
There will be days when your motivation is low. This is where immediate rewards can make a difference. Research shows that rewarding yourself, even in small ways, can boost motivation and reinforce positive behavior.
So, after achieving a goal or reaching a milestone, take the time to reward yourself. This could be as simple as enjoying a relaxing bath, having a movie night, or treating yourself to a small indulgence after a week of healthy eating. For larger achievements, like a month of consistent exercise, consider buying new workout gear or enjoying a special outing. The key is to choose rewards that align with your goals rather than hinder your progress.
7. Track Your Progress
Checking in on your progress regularly, whether through journaling or notetaking, can keep you motivated and on track. It not only holds you accountable but also reminds you of how far you’ve come, which can boost your confidence and make it easier to stay consistent.
Tracking also helps you pinpoint what’s working well and what might need some adjustments. It keeps your goals fresh in your mind and helps you stay focused on what you’re aiming for.
8. Get an Accountability Partner
Knowing someone is expecting updates and tracking your progress makes it harder to slack off. In fact, research shows that people who share their goals with an accountability partner are more likely to succeed—70% of those who sent weekly updates reached their resolutions.
To increase your chances of success, get your own accountability partner. This could be a friend, family member, coworker, or professional coach. You can also make it a team effort. For example, you can have your family or friends commit to a shared goal, like exercising together or having dinner once a week. This creates accountability for everyone involved.
References:
1. https://uen.pressbooks.pub/snowcollegecomp/chapter/how-to-increase-your-chances-of-sticking-with-your-resolutions/
2. https://psycnet.apa.org/record/2023-01062-001
3. https://health.usnews.com/health-news/blogs/eat-run/articles/2015-12-29/why-80-percent-of-new-years-resolutions-fail
4. https://www.thebearchitects.com/assets/uploads/ip/TBA%20How%20to%20Make%20New%20Behaviour%20Stick%20July%202018%20(1).pdf
5. https://patient.info/news-and-features/4-new-year-resolutions-you-can-stick-to
6. https://health.clevelandclinic.org/new-years-resolutions