The new year represents an opportunity for a fresh start, particularly when it comes to healthy habits. New Year’s resolutions help us make a commitment to change.

In 2024, Pew Research Center reported that about 30% of Americans made at least one New Year’s resolution – most of them focusing on health, exercise or diet.

And the Pew study reported good news for those who hope to keep their resolutions: By the end of January, more than half – 59% – had kept their resolutions for the entire month. On the downside, 13% had not stuck with any of them.

While there isn’t one single secret to being able to keep your New Year’s resolutions, experts offer tips for setting yourself up for success:

Consider why you want to make this change.

A resolution is a decision to do or not to do something to meet a goal or change a habit. Think about why making this behavior change matters to you, then write it down. Will you feel better? Look better? Be more present for the people you love?

Whatever your reasons, know what they are, then devise ways to remind yourself of why your resolution matters. For example, place notes at key places in your home or office. Or carry a small item in your pocket that symbolizes your goal. Revisiting your reasons for making a resolution can help you keep it.

Set small goals.
Start with a goal that is realistic for your schedule. If you don’t have time to work out every day of the week, set a goal to exercise three times per week.

Add variety so that you don’t get bored. You can try new strategies as the seasons change and add a new goal each time you accomplish one.

Combine your goals and incorporate them into things you already do.

As you make your resolutions, think about which ones could go together.

If you want to exercise more and spend more time with family, for example, find ways for everyone to get active together. Or if you’d like to widen your social network and take up a new hobby, sign up for a class where you can meet new people while learning a new skill.

Set goals based on what you would like to do and not on what you want to avoid.

Moving toward a positive goal is much more motivating than thinking about something you want to get away from. For example, instead of “giving up sugar” – which also may not be realistic – set a goal to replace sugary snacks with fruit and other fresh foods you enjoy.

Create a supportive environment.

This includes both social and physical support. For social support, recruit friends and family to help you stay on track and perhaps join you in some of your endeavors. Get together with friends to experiment with and swap healthy recipes. If you have children, trade childcare duty with a friend so that you each have time for exercise.

Consider joining groups that support you in meeting your goals, such as an exercise class, a bicycle club, a healthy cooking class or a reliable and safe weight-loss group.

For physical support, analyze your environment while setting your resolutions. Consider whether there is a close, affordable gym, for example, or whether you can set up a workout space in your house with appropriate exercise equipment. If healthy eating is a goal, remove unhealthy foods from your kitchen and replace them with healthier ones.

Appreciate your progress.

Whether or not you are able to keep your resolutions as you originally envisioned, be grateful for any progress you make. Have a plan for getting back on track, and don’t beat yourself up when you slip – just recover as best you can.

Sources:
American Psychological Association
The British Psychological Society
National Institutes of Health
Pew Research Center