Syracuse University Expert Offers Advice for Successful New Year’s Resolutions
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SYRACUSE, NY, December 29, 2025 – Moast New Year’s resolutions fizzle out before February, but lasting change is possible, according to experts. The key? Start small, seek support, and practice self-compassion.
Why Big Resolutions Often fail
Research consistently shows that enterprising New Year’s resolutions frequently collapse within weeks.
Tracey Musarra Marchese,a professor of practice in social work in the School of Education at Syracuse University,says the downfall frequently enough begins with setting unrealistic expectations. “People set resolutions that are too lofty,” Marchese explains. “instead of saying, ‘I want to lose 30 pounds,’ think about the first step. That’s the goal to set.”
Breaking down large resolutions into smaller, manageable pieces is crucial. This “partial goals” strategy builds momentum and confidence,ultimately leading to success. “When you see successes along the way, it keeps you motivated,” she says. “If you try to overhaul your life overnight, you’re setting yourself up for failure.”
The Power of a support System
Accountability dramatically improves success rates, according to research.”When someone knows your goal, you have encouragement and accountability,” Marchese says. “It’s not about punishment, it’s about having someone to check in with.”
self-Compassion is Key
even with a solid plan and support, setbacks happen. That’s why self-compassion is so important. “If you’re a perfectionist,resolutions can backfire,” Marchese says.”Missing a workout doesn’t mean you’ve failed. Give yourself grace and adjust. Every day is a new possibility.”
For lasting success, reframing goals as positive additions rather then restrictions is vital. “Instead of focusing on quitting smoking, think about what you’ll add to your life, like a new hobby or stress-relief activity,” Marchese suggests. “Moving toward something is more motivating than removing something.”
Her advice is simple: don’t wait for January 1st to start making changes. “Every day is a new chance,” Marchese says. “Start small, build habits, and celebrate progress. That’s how real change happens.”
Source: Syracuse University
Why: Many New Year’s resolutions fail due to unrealistic expectations and a lack of a strategic approach. Tracey Musarra Marchese, a professor at Syracuse University, identified this pattern in her research and experience.
Who: Tracey Musarra Marchese, a professor of practice in social work at Syracuse University’s School of education, is the primary source of information. The article also references broader research on New Year’s resolutions.
What: The article details strategies for making New Year’s resolutions stick, emphasizing the importance of setting small, achievable goals, building a support system, and practicing self-compassion. It highlights the pitfalls of overly ambitious resolutions and the benefits of framing goals positively.
How did it end?: The article concludes with Marchese’s advice to begin making changes immediately, rather than waiting for January 1st, and to focus on building habits and celebrating progress as the key to lasting change. The article ends with a source link.
