3 Proven Strategies for Sticking to New Year’s Resolutions
Achieve your goals by breaking them into small steps and using visual reminders.
Posted January 14, 2025 | Reviewed by Jessica Schrader
Every January, millions of us set resolutions with the best intentions, only to watch them fizzle out by mid-February. According to recent studies:
So, why do resolutions fail so often, and what can we do differently? Cognitive and behavioral science provide key insights into why resolutions fail—and, more importantly, how to make them stick.
1. Break Resolutions Into Small, Actionable Steps
We often give up on our New Year's promises because they're too big to handle. Saying "I'll get in shape this year" might sound great, but without a clear plan, you'll lose steam. Studies show that when you break your aims into smaller and more specific actions, you're more likely to succeed. For example, instead of trying to "work out more," commit to walking for 20 minutes each day or going to two gym classes every week. These easy-to-manage tasks build up your drive, keeping you engaged as you move toward bigger goals (Oscarsson et al., 2020).
To make these small steps even more effective, consider applying the Four Laws of Behavior Change found in James Clear’s book Atomic Habits :
By following these principles, you can set targets that light up your path and help you grow as a person.
2. Use Visual Reminders to Stay Consistent
Out of sight, out of mind—that’s often the fate of our resolutions. A study on approach-oriented goals emphasizes the importance of keeping objectives visually and mentally present. Create visual cues, like placing a water bottle on your desk as a reminder to hydrate or posting affirmations where you’ll see them regularly. Writing your goals down and placing them in high-traffic areas of your home—like on the fridge or near your workspace—can also strengthen the connection between visual cues and resolution success. These gentle nudges reinforce habits and make resolutions harder to ignore. Tracking your progress visually by marking a calendar also provides positive reinforcement, helping you to stay consistent (Oscarsson et al., 2020).
Practice: Creating a Vision Board
3. Leverage Social Connections for Accountability
A 2023 study by the Institute of Applied Psychology at Zhejiang University of Technology in China found that social support significantly impacted Chinese college students’ pursuit of their goals (Chen et al., 2022). This demonstrates the importance of encouraging and uplifting others as they work toward their goals as well as finding those that will do the same for us. When others cheer you on—or when you cheer them on—it reinforces commitment and builds resilience against setbacks (Oscarsson et al., 2020).
Keeping New Year’s resolutions doesn’t have to be a losing battle. By breaking goals into actionable steps, using visual reminders, and leveraging social accountability, you set yourself up for success. This year, let science guide your resolutions—and make them the ones that stick. So, for 2025, let’s focus on “doing all the good we can” for ourselves and others by taking small meaningful strides every moment of every day.
Oscarsson, Martin et al. “A large-scale experiment on New Year's resolutions: Approach-oriented goals are more successful than avoidance-oriented goals.” PloS one vol. 15,12 e0234097. 9 Dec. 2020, doi:10.1371/journal.pone.0234097
Cole, Shana & Balcetis, Emily. (2021). Motivated perception for self-regulation: How visual experience serves and is served by goals. 10.1016/bs.aesp.2021.04.003.
Chen, Dan et al. “The relationship between social support and goal pursuit among Chinese college students: The mediating role of just-world beliefs.” Frontiers in psychology vol. 13 1051884. 15 Dec. 2022, doi:10.3389/fpsyg.2022.1051884
Clear, J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Penguin Random House.
InsideOut Mastery. “New Year’s Resolution Statistics.” InsideOut Mastery, https://insideoutmastery.com/new-years-resolution-statistics/ .
Drive Research. “New Year’s Resolutions Statistics.” Drive Research, https://www.driveresearch.com/market-research-company-blog/new-years-re… .
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Harry Cohen, Ph.D., is a psychologist, executive coach, restaurateur, and author of Be The Sun, Not The Salt.
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This article is part of the Bringwise Psychology Journal — daily insights on human behavior, mental health, and personal growth.