How to Make Your New Year's Resolution Stick

Every January, millions of people set New Year’s resolutions with the best of intentions. And every January, most of those resolutions quietly fade away.

Research from Drive Research (November 2024) confirms what many of us already suspect: sticking to resolutions is hard. Only 9% of Americans keep their resolutions throughout the entire year, and 23% of adults abandon their goals by the end of the first week of January. That’s not exactly shocking—New Year’s resolutions have a reputation for failing. It’s almost urban wisdom at this point.

I can definitely count myself among the people who’ve struggled. More than once.

When I look back, the reasons seem obvious. My goals were simply too big. I’d commit to overzealous fitness routines, often scheduled for the worst possible time of day: the evening. After a long workday, the last thing I wanted to do was head to the gym. And if I did manage to go, I’d be so energized afterward that I couldn’t fall asleep. To make matters worse, missing even one day made me feel like a complete failure.

No wonder I quit.

We’ve all heard the standard advice: start small and make your goals specific. Instead of saying, “I’ll exercise more,” define it as, “I’ll go to the gym for 30 minutes three times a week in the morning before work.” That advice is solid—but it raises an important question: does it really have to be every morning?

What’s worked better for me is building in a little wiggle room. I commit to going three times per week, not on specific days. That way, if I don’t make it on Monday, I haven’t failed—I can still go on other days of the week. This small shift reduces guilt and keeps me moving forward instead of giving up entirely.

Another crucial factor is whether a new habit actually fits your lifestyle. Too often, we try to force behaviors that disrupt routines we genuinely enjoy. I love my slow morning coffee and taking my time to get ready. The idea of jumping out of bed and rushing to the gym consistently failed because it took away something I value. Eventually, after plenty of trial and error, I bought a Peloton bike. That allowed me to keep my morning coffee ritual and fit in a workout—no commute required.

Equally important is why you’re setting a goal in the first place. Goals are easier to maintain when they align with a deeper value. Maybe you want to stay healthy not just for yourself, but so you can keep up with your kids on the ski slopes next winter. According to a Columbia News article, Professor Edmondson highlights research showing that goals are more likely to stick when they’re connected to rewards beyond self-interest. Behavioral scientists call these “co-benefits”—outcomes that support values we care about on a broader level (2020).

Finally, one of the most powerful strategies I’ve come across is habit stacking. The idea is simple: instead of creating a brand-new habit from scratch, you attach it to an existing one (American Heart Association, 2025). For example, drinking a glass of water before your morning coffee. By doing this, you’re tapping into established neurological pathways rather than trying to build entirely new ones. Over time, the new behavior becomes automatic and just part of your routine.

New Year’s resolutions don’t fail because we lack motivation. They fail because we aim too high, too rigidly, and without considering how our lives actually work. With smaller goals, built-in flexibility, aligned values, and smart habit design, change doesn’t have to be dramatic—it just has to be sustainable.

References

Drive Research (December 31, 2024): New Year’s Resolution Statistics
https://www.driveresearch.com/market-research-company-blog/new-years-resolutions-statistics/

Columbia News (January 25, 2020): Resolutions, Behavior Change, and Values
https://news.columbia.edu/news/resolutions-new-year-change-behavior-values

American Heart Association (September 9, 2025): Everyday Health: Habit Stacking and Behavior Change.
https://www.everydayhealth.com/emotional-health/habit-stacking-and-why-it-might-help-your-behavior-changes-stick/