The start of the new year often means setting goals for yourself that you desperately try to stick to for the next 12 months. Goal-setting is easy—about 30% of Americans make at least one New Year’s resolution.But staying motivated to continue a new habit can be a struggle.
Here’s what experts suggest to stay on track this year.
1. Try a ‘Start’ Goal
Instead of stopping something that you enjoy doing, try adding on or starting a new habit,Susan Albers, PsyD, a psychologist at the Women’s Health Center at the Cleveland Clinic, told Verywell. This makes it much more likely that you’ll stick with your new routine.
“Instead of telling yourself to stopeating so much sugarinstead, commit toeating more fruits and vegetables,” Albers said. “Starting a new habit pushes aside the old habits.”
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2. Consider Habit Stacking
If you have a daily ritual—whether it’s a morning coffee or walking the dog—adding another habit on top of that can be an effective hack for a long-term lifestyle change. It’s a tool called “habit stacking,” said Albers.
“If you drink coffee every morning, [pair] that with doingstretchesimmediately after or going for a walk. So link two things together to make them happen,” Albers said.
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3. Focus on the Process
A common mistake people make with New Year’s resolutions is focusing on achieving a certain outcome rather than the process of getting there, Albers said.
Fixating on the outcome and then having trouble achieving that goal can be discouraging. Instead, Albers said, think about the steps you’ll need to take to get there.
“What you do have control over is that you can do things each and every day that would lead to a 20-poundweight loss,” she said. “You could say,’ I’m going togo for a walk every day. I’m going to be mindful of my portion sizes,’ things like that.”
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4. Track Your Data
Using an app, journal, or calendar to monitor your progress can be extremely helpful when taking on new habits.
“Keeping data is always really important. It helps to give you direction, is naturally reinforcing, and helps to keep you accountable,” Albers said.
Plus, it doesn’t have to take a lot of time. Adding a checkmark in your calendar to note that you did a task can be enough, she added.
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5. Plan Ahead
If you want to make a major lifestyle change, plan ahead and think about the challenges you’re going to face,Mithila Janakiram, MD, a family practice physician at Loyola Medicine, told Verywell.
For example, if you’re cutting down on sugar or fat, think ahead about what you’ll order at a restaurant or what you’ll buy at the grocery store. If you’re trying a new workout regimen, make a point to schedule your exercise so it doesn’t get pushed aside for other activities.
“As much as it is important to have a schedule for your job and your kids’ activities…you have to also put on the calendar when you want to exercise,” Janakiram said.
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6. Give Yourself a Break
People can be very self-critical if they slip up, making them less likely to stick to their new habits. But even the most rigorous resolution-adopter will mess up at some point.
Instead of getting negative, get curious, said Albers. Ask yourself, “‘What stood in the way of me going to the gym? Why am I struggling with this?’” she added. Being compassionate with yourself will give you more answers.
Don’t give up entirely because you mess up for a day, a week, or even a month, says Janakiram. “Just be as consistent as you can, [and] when you restart, give yourself grace,” he added.
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What This Means For YouIt can be hard to stick to New Year’s resolutions, but there are ways to set yourself up for success. Try setting goals that add to your life, focusing on the process rather than the outcome, habit-stacking to increase the odds of sticking with a new habit, and tracking your data to keep your motivation going.
What This Means For You
It can be hard to stick to New Year’s resolutions, but there are ways to set yourself up for success. Try setting goals that add to your life, focusing on the process rather than the outcome, habit-stacking to increase the odds of sticking with a new habit, and tracking your data to keep your motivation going.
2 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.YouGov.What are Americans’ New Year’s resolutions for 2025?.Pew Research Center.New Year’s resolutions: who makes them and why.
2 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.YouGov.What are Americans’ New Year’s resolutions for 2025?.Pew Research Center.New Year’s resolutions: who makes them and why.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
YouGov.What are Americans’ New Year’s resolutions for 2025?.Pew Research Center.New Year’s resolutions: who makes them and why.
YouGov.What are Americans’ New Year’s resolutions for 2025?.
Pew Research Center.New Year’s resolutions: who makes them and why.
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