3 Proven Strategies for Sticking to New Year’s Resolutions

Achieve your goals by breaking them into small steps and using visual reminders.

Reviewed by Jessica Schrader

Key points

• Vague goals often lead to failure. Breaking resolutions into specific, manageable actions increases success.
• Visual cues help keep goals top-of-mind.
• Supportive social networks boost commitment to goals.

Every January, millions of us set resolutions with the best intentions, only to watch them fizzle out by mid-February. According to recent studies:

• Approximately 38.5% of U.S. adults set New Year’s resolutions each year.
• Only 9% manage to keep their resolutions throughout the entire year.
• About 23% abandon them by the end of the first week.
• By the end of January, 64% have already given up (InsideOut Mastery; Drive Research).

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:

1. Make It Obvious: Clearly define your goals and place visual reminders where you'll see them.
2. Make It Attractive: Link your goals to something enjoyable—like listening to your favorite podcast during a walk.
3. Make It Easy: Start with simple, manageable actions that build momentum.
4. Make It Satisfying: Celebrate small wins to reinforce your progress (Clear, 2018, p. 53).

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

• Try creating a vision board with the theme “Becoming My Best Self,” or "Being My Best Self More Often." Use prompts like “I am at my best when…” to help guide your vision and connect it to your daily routine. A recent study found that vision boards can have a direct impact on goal achievement because they leverage the influence of motivated perception on goal pursuit. By using visual cues to represent goals, the board can make those goals more prominent, attainable, and actionable (Cole & Balcetis, 2021).
• If you are having trouble thinking of ways to truly be your best self I recommend my book, Be the Sun Not the Salt, which is packed with helpful reminders.

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).

Conclusion

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.