Most New Year’s resolutions fizzle out fast—a whopping 77% are abandoned after just one week, according to a frequently cited 1988 study. But before you dismiss the idea of self-improvement altogether, experts say there are smarter ways to build lasting, healthier habits than relying on a January 1st reset.
Ditch the Resolution, Embrace Sustainable Change
Science shows traditional resolutions often fail, but strategic habit-building can succeed.
- Setting unrealistic goals is a major reason resolutions fail.
- Timing matters: choose a start date that aligns with your life.
- Small, specific steps are more effective than grand gestures.
- A supportive network can significantly boost your chances of success.
The problem isn’t a lack of willpower, but often an overabundance of ambition, explains Seth Gillihan, PhD, a licensed clinical psychologist in private practice in Ardmore, Pennsylvania, and author of Mindful Cognitive Behavioral Therapy: A Simple Path to Healing, Hope, and Peace. “We try to make a really big change and we try to do it all at once,” Dr. Gillihan notes.
For example, attempting a complete dietary overhaul on January 1st—after indulging throughout the holidays—is a recipe for disappointment, he says.
The social pressure surrounding New Year’s resolutions can also be counterproductive, suggests Camilla Nonterah, PhD, an associate professor of psychology at the University of Richmond in Virginia, whose research focuses on mental health in underserved communities.
You might be pursuing a change for the wrong reasons, Dr. Nonterah says. “It may just be this sense of ‘Oh, this is something I should do.’”
Fortunately, adopting healthier behaviors *is* achievable, both Nonterah and Gillihan agree. The key is to focus on incremental steps and strategic planning.
9 Ways to Make Lasting Changes
1. Time It Right
There’s no magic to January 1st, says Gillihan. If you’re eager to start an outdoor running routine, spring might be a more sensible starting point. Align your goals with what’s feasible and enjoyable for you. For instance, if exercise is your aim but the weather is frigid, explore indoor workout options.
2. Get SMART About Your Goals
Employ the SMART framework—specific, measurable, achievable, realistic, and time-based—originally developed as a business strategy, according to a paper on behavioral change. Defining goals in concrete terms increases your likelihood of success.
Instead of vaguely aiming to “become a runner,” pledge to run twice a week. Set realistic milestones—like completing a 5K before attempting a marathon—and mark them on your calendar with a scheduled fun run or race.
3. Design Your Environment for Success
Don’t rely solely on motivation, Gillihan advises. Modify your surroundings to encourage healthy behaviors. Stock your kitchen with fruits and vegetables, or charge your phone outside your bedroom to resist late-night scrolling. “You have to change the system,” he explains.
4. Build a Support System
Enlist a personal cheerleading squad, says Nonterah. If your goal is healthier eating, ask a friend or family member to accompany you grocery shopping. Or, invite someone to cook a nutritious meal with you.
Expand your support network to include your doctor, a therapist, a personal trainer, an exercise buddy, or a support group.
Be prepared to stay the course even if others are uncomfortable with your changes, especially if they involve breaking old habits, says Gillihan. You don’t need to justify your choices. A simple “No thanks, I’m not drinking tonight” is sufficient. “You’re not responsible for removing other people’s discomfort,” he adds.
6. Experiment with Your Approach
While specificity is valuable, a flexible approach can also be beneficial, says Gillihan. He experimented with temporarily removing distracting apps from his phone to reduce screen time.
Treat your goal as an experiment, committing to a new behavior for a month to assess its effectiveness and make adjustments as needed.
7. Automate Reminders
Don’t depend solely on willpower, Nonterah says. Utilize automated reminders—phone alerts to drink water or take breaks—and visual cues, like Post-it notes, to reinforce your routine. Tracking your progress with an app or journal can also help.
8. Accept What You Can’t Control
Dwelling on uncontrollable factors only increases anxiety, Nonterah says. If you can’t afford a personal trainer, focus on what you *can* do with your available resources. Be realistic about your limitations.
9. Persistence is Key
Behavior change is challenging, Nonterah emphasizes. Don’t be discouraged by setbacks. Continue applying these strategies.
“If you do something 80 percent of the time, that’s a lot better than not doing it at all,” Gillihan concludes.
