New Year’s Resolutions: Do They Really Work, and How to Succeed

Most New Year’s resolutions fail, not from lack of motivation but flawed strategy. What if science could help you finally make them stick this year?

I have always been one for making New Year’s resolutions. They have been about everything from the classics like “being healthier” to more personal goals. I get very excited and motivated around the New Year to make a change and feel like nothing can stop me. But no matter how excited or ready I feel, I more often than not lose that spark, and my New Year’s resolution fades away. To be honest… by the end of the year, I rarely even remember what New Year’s resolutions I made when the year started.

But in the last couple of years, as I’ve improved my knowledge in goal setting and habit formation, I’ve managed to turn this negative trend around. I’ve succeeded with my New Year’s resolutions and, through that, created a relatively healthy lifestyle with sustainable habits. For example, this year (so far), I have managed to take 10,000 steps every single day of the year without fail. Even if the weather was bad or I felt tired, I pushed myself to do it. For me, that is a huge accomplishment.

With the New Year coming up, I’ve once again started thinking about what resolutions to make this year. I also began reflecting on what I changed to start accomplishing my goals and resolutions. The first thing I thought of was that I began setting more realistic goals that were attainable. I also created a plan for how to achieve those goals and sustain them throughout the year. But is that the best way to succeed with New Year’s resolutions? Is it enough? I decided to dig into what science says about it.

Why New Year’s Resolutions Fail

Unfortunately, I’m not the only one who has struggled to stick with New Year’s resolutions. Research consistently shows that many people fail to achieve their resolutions. A commonly cited statistic from the University of Scranton suggests that while 77% of people maintain their resolutions for one week, only 19% succeed after two years [¹].

However, more recent studies paint a slightly more optimistic picture. A 2020 study published in PLOS ONE found that 55% of participants considered themselves successful after one year when using structured approaches like regular goal-setting and reflection [²].

The takeaway? While failure is common, success is possible with the right strategies in place.

What Are New Year’s Resolutions?

Almost every New Year’s resolution revolves around the same thing: a change in behavior. Whether your goal is to lose weight, start exercising, or be kinder to loved ones, the foundation lies in altering your habits and routines.

Behavioral change, however, is notoriously difficult. Models like the Transtheoretical Model of Change highlight that behavior change happens in stages, from pre-contemplation to maintenance, and progress isn’t always linear [³]. Understanding this can help you prepare for setbacks and stay on track.

How to Succeed with New Year’s Resolutions

There’s no universal strategy that works for everyone. Each person responds differently to various approaches. However, evidence-based strategies can significantly improve your chances of success. The following are SOME examples of strategies to help you towards your goals.

Set SMART Goals

First, let me preface this by saying there is no one-size-fits-all strategy. What works for one person may not work for another. However, these science-backed approaches can significantly improve your chances of success if applied thoughtfully.

The SMART framework is widely used in behavioral psychology and goal-setting. SMART stands for:
Specific
Measurable
Achievable
Relevant
Time-bound

Let’s break this down using a common New Year’s resolution: “I want to be healthier.”

This is too vague and doesn’t provide a clear starting point or direction. A SMART version of this goal might be:

Specific: “I will take a 30-minute walk 4 times a week.”
Measurable: Use a fitness tracker or app to log the walks.
Achievable: Gradually build up to 4 times per week if starting from zero.
Relevant: Walking improves physical health, which aligns with being healthier.
Time-bound: “I will establish this habit by March 1st.”

By making goals SMART, you can create a clear plan and track your progress.
Research supports the effectiveness of SMART goals in achieving behavioral changes [⁴].

Build in Accountability

Sharing your resolutions with friends or family—or even joining a group with similar goals—can significantly increase your chances of success. A study published in Personality and Social Psychology Bulletin found that people are more likely to achieve their goals when they feel accountable to others [⁵].

Start Small

Behavioral science supports starting with small, manageable steps to drive lasting change. For example, programs like “Small Steps for Big Changes” have shown that gradual, sustainable adjustments can improve diet and exercise adherence [⁶] . Similarly, reducing sedentary behavior through small, incremental changes has proven effective in promoting healthier habits [⁷]. Starting small builds confidence and momentum for long-term success.

Conclusion

New Year’s resolutions can work—but success requires more than motivation. By setting clear goals, focusing on processes, and using evidence-based strategies, you can create lasting changes that improve your life.

So as the New Year approaches, take some time to reflect on what you truly want to achieve. Then, create a plan that works for you—and don’t forget to enjoy the journey along the way.

Happy New Year and good luck with your resolutions!

Sources

[¹] Norcross, J. C., et al. How Long Do New Year’s Resolutions Last? University of Scranton.
[²] Oscarsson, M., et al. (2020). “Behavioral Predictors of New Year’s Resolution Success,” PLOS ONE.
[³] Prochaska, J. O., & DiClemente, C. C. (1982). “Transtheoretical Model of Change,” Journal of Consulting and Clinical Psychology.
[⁴] Locke, E. A., & Latham, G. P. (2002). “Building a Practically Useful Theory of Goal Setting,” American Psychologist.
[5] Harkin, B., et al. (2016). “The Impact of Accountability on Goal Achievement,” Personality and Social Psychology Bulletin.
[6] Sweet, S. N., et al. (2021). “Small Steps for Big Changes: Evaluating a Motivational and Behavioral Skills Intervention for Promoting Healthy Lifestyles in Adults at Risk for Type 2 Diabetes,” Canadian Journal of Diabetes.
[7] Gardiner, P. A., et al. (2016). “Reducing Sitting Time in Older Adults: Results from the Pilot Randomized Controlled Trial of the Stand Up Australia Program,” BMC Public Health.