Six Tips to Keep Your New Year’s Resolution

It’s already the time of year when some of us feel spread thin and are wondering if we will be able to keep up with our New Year’s resolutions. If you struggle to keep your resolutions, you are one of many. In fact, most people fail on this journey each year. Know that there are research backed ways to help this year be better.

One of the most important things is to remember that dusting yourself off after what feels like a failure is one of the most important skills you can build. At any point, you can try again. Something I encourage for all of my clients is to aim for better. Below are some actionable tips that you can use to increase your chances of keeping your New Year’s Resolution.

• Set a goal that matters to you and make it realistic

  • As I set my goal for the New Year, it’s important to remember that my head is shinier than it once was. I’m not that same person I was in high school. So, telling myself that I’ll run just as far and as fast as I once did is setting me up for failure. Instead, choosing something that is appropriate for my current level will dramatically improve my odds of success.

• Allow for variety by making the resolution broader

  • Someone is much more likely to succeed when their goal allows for flexibility. Flexibility is strength. Going to the gym five times per week is much harder than being more active five times per week

• Consider your options

  • When you are planning your day, reflect on the ways you could work towards that goal. If we stick with the common resolution of being more active, you could go for a long walk around the neighborhood, bring a book to the gym and walk on the treadmill for two chapters, perhaps pushups, or a kettlebell workout.

• Imagine how you expect to feel after taking that next step

  • Consider how you’ll feel after cooking a healthier lunch to bring to work and when you open your lunchbox. Reflect on how it will be to leave your yoga class or finish a drawing tutorial. By imagining these things, you are creating a mental connection with it. Research has highlighted that those who make this connection are pulled towards those actions and are more likely to keep up with those habits that promote those positive feelings

• Reflect on how it went

  • At the end of your day or week, ask yourself how it went. What was positive about it and what needed some adjusting. This will create space to tailor your steps to your current level. Ask yourself if you could show up for that goal tomorrow or the next day at your current pace. If not, what could you show up for?

• Break it down

  • Aim for moving towards your goal today. By making your resolution something that can only be achieved after a whole year, you are robbing yourself of hundreds of smaller wins and dopamine boosts along the way. If a day seems to narrow to you, consider taking it by week or by month. You should celebrate or at least acknowledge those small wins.

That’s all of the key tips I have to share. Each of these tips is helpful on their own. I encourage you to pick and choose the ones that you suspect would be most helpful to your journey.

If you’ve struggled with lots of what’s been talked about here, I encourage getting connected with a therapist. If you are located in any of the states posted below, don’t hesitate to reach out to see if we are a good fit to work together. Click here to get connected.

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Written by Dr. Luke Bieber on January 4, 2026.

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