How to Keep Your New Year’s Resolutions: 10 Smart Tips

Verywell / Joshua Seong

The start of a new year is the perfect time to turn a new page, which is probably why so many people make New Year’s resolutions. The new year often feels like a fresh start and a great opportunity to change bad habits and establish new routines that will help you grow psychologically, emotionally, socially, physically, or intellectually.

Of course, resolutions are much easier to make than to keep, and by the end of March, many of us have abandoned our resolve and settled back into our old patterns. Part of the problem may be that we do not know how to keep New Year’s resolutions, despite our good intentions.

Why We Make Resolutions

Why do millions of people resolve to change at the beginning of every year? A series of studies into what researchers have dubbed the “fresh start effect” has looked at how temporal landmarks can motivate aspirational behaviors.

The new year feels like a new beginning, which is why so many people often set lofty resolutions during these times. While this practice can sometimes lead people to bite off more than they can chew, going after resolutions can also present great opportunities to overcome struggles with willpower, determination, and ingenuity.

Perceptions of the success of these resolutions vary. In one study, only around 12% of people who make New Year’s resolutions felt that they were successful in achieving their goals. Some of the most common resolutions include:

• Losing weight
• Sticking to a healthier diet
• Exercising regularly
• Making better financial choices
• Quitting smoking
• Spending more time with family

While many people feel that they don’t achieve their resolution goals, one study showed that those who set New Year’s resolutions are 10 times more likely to actually change their behavior than people who don’t make these yearly goals.

So how long do resolutions last? While most surveys suggest that the majority of people don’t stick with their New Year’s resolutions for long, one 2020 study found that 55% of participants considered themselves successful at sustaining resolutions after a year.

In that study, researchers found that people were more successful at keeping approach-oriented goals (such as changing eating or sleeping habits) rather than avoidance-oriented ones (which are motivated by a desire to avoid something). 

Even if resolutions don’t always stick, that doesn’t mean that resolutions aren’t worth making. One survey conducted by YouGov found that people who planned to make New Year’s resolutions were more optimistic about the future.

So, what can you do to make it more likely that you will keep your next resolution? The following tips may help you beat the odds.