“New Year’s resolution” tends be an emotional laden term. For some it may bring feelings of hope and excitement. For others it may evoke guilt, shame, or annoyance. If the latter resonates with you, you’re not alone. Research indicates most resolutions (approximately 80%; Hayworth, 2026) don’t stick. And still every January many ask, “Any resolutions?” This phenomenon taps into our human motivation or the “impetus that gives purpose or direction to behavior and operates…at a conscious or unconscious level” at the start of a new chapter (APA, 2018).
Amid life’s challenges and uncertainties, new commitments may feel overwhelming or beside the point. And yet moments of heightened uncertainty are ripe opportunities to nourish a small part of our lives. Engaging in micro goals can create pockets of mastery. If you have made a New Year’s resolution or are considering one (it’s not too late!), see below for science-backed tips on how to harness your innate motivation and maintain goal-directed behavior when it naturally dips.
1. Start With What Truly Matters
Behavior change is more likely to stick when driven by personal values vs. external pressures. James Clear (2018), author of Atomic Habits, encourages less focus on specific outcomes and more on establishing systems that reflect the type of person you want to be. For example, a fitness goal might focus on creating a workout routine (a system) rather than a specific number on a scale (an outcome). Another example, an aspiring author might set aside regular writing time (a system) instead of committing to writing a book by January 2027 (an outcome). Some guiding questions you might ask yourself: To be a / a better [fill in role], what would I have to be doing on a regular basis? Where is this goal coming from? Will this matter to me in three years?
2 Make it Smaller Than You Think It Should Be
A major pitfall in New Year’s resolutions is starting too big too fast. Rather than aim for an identity overhaul by March, focus instead on micro goals in a meaningful direction. Small steps reduce resistance and make success far more likely. Creating early wins generates momentum and helps new habits take root. Habit tracking apps (e.g., Finch) can help too. So, instead of saying “I will work out for 30 minutes every day,” start with two. Instead of saying, “I will draft four pages per day for my book,” write one sentence. You can always build on goals. First, make it easier on yourself to begin.
3. Design Your Environment for Success
We frequently overestimate the role of willpower and underestimate the role of environment in pursuit of our goals. Deliberate intention to change behavior is essential in developing a solid resolution, and relying on willpower alone sets us up for failure. Angela Duckworth (2025) posits that behavior change is much easier in an environment that intentionally supports it and minimizes the need for willpower in the first place. This “situational scaffolding” might look like putting an exercise mat in your living room or placing a notebook and pen in a favorite chair the night before, setting recurring phone reminders, and playing your favorite music while you do it (Duckworth, 2025). Experiment with your environment to find what works best.
4. Expect Setbacks, Choose to Return
We do not pursue these resolutions in a vacuum. Life interrupts. Energy varies. Motivation rises and falls. Progress is not about never missing a day. The real muscle you are building is recognition of when (not if) you step away from the goal and choosing to return to it – regardless of motivation levels. Remind yourself why you made the goal in the first place. Time spent away from the desired behavior is time spent developing a new pattern or inaction. A favorite quote from my former command JAG was, “Don’t let perfection get in the way of progress!”
5. Pay Attention to How You Talk to Yourself
The way we talk to ourselves – especially around setbacks – plays an enormous role in the process. Frequently this inner dialogue happens outside of our awareness. Self-talk can be realistic and encouraging. Other times it may sound hypercritical and quietly demoralizing. Over time, the latter can produce overwhelming feelings of failure that make us want to quit. If this sounds like you, try talking to yourself instead like a great coach, teacher, or mentor has. Can’t think of one? Borrow one like Ted Lasso, Ms. Frizzle, Oprah— or invent one! Practicing kindness to yourself along the way will enhance any resolution system.
6. Let Others Help
Last but certainly not least, share your goal. Tell a friend, your partner, anyone who can help encourage you and remind you why this goal is important to you when you aren’t feeling motivated. Change is easier when shared, and sometimes more fun.
Life demands much of us, it’s worth remembering that meaningful change typically doesn’t come from grand leaps of faith or perfect streaks. More often it stems from small, intentional steps made in imperfect circumstances. Progress will be inconsistent and frustrating at times, even in the best systems. And every time you choose to return to your resolution, you take a step towards the person you want to be.
Courtney Gibson, PsyD
The Steven A. Cohen Military Family Clinic at Easterseals
References:
American Psychological Association. (2018). Motivation. In APA dictionary of psychology. Retrieved January 14, 2026, from https://dictionary.apa.org/motivation
Clear, J. A. (2018). Atomic habits: Tiny changes, remarkable results: An easy & proven way to build good habits and break bad ones. New York, NY: Avery, an imprint of Penguin Random House.
Duckworth, A. (2025, December 28). Willpower doesn’t work. This does. The New York Times. https://www.nytimes.com/2025/12/28/opinion/willpower-doesnt-work-this-does.html
Hayworth, J. (2026, January 10). Struggling to keep your new year’s resolutions? Here’s how to keep yourself on track. ABC News. https://abcnews.go.com/US/struggling-new-years-resolutions-track/story?id=96173041