How to Stick to Your New Year’s Resolutions (Even When Motivation Fades)
It’s the start of a new year, and for many of us, that means setting resolutions. Maybe it’s eating healthier, exercising more, improving finances, or simply taking more time for self-care. But here’s the tricky part: by the third week of January, the novelty of those resolutions tends to wear off, and many people find themselves slipping back into old habits.
If this sounds familiar, don’t worry—it’s not about willpower; it’s about strategy. The key to sticking with your New Year’s resolutions lies in making them manageable, actionable, and sustainable. Here are some tips to help you stay the course:
Start Small and Think Long-Term
One of the biggest mistakes people make is setting massive, overwhelming goals right out of the gate. Instead of declaring, “I’ll work out every day!” try something more achievable, like, “I’ll move my body for 10 minutes three times a week.
Starting small doesn’t mean you’re not aiming high—it means you’re building a solid foundation. Small, consistent actions are more likely to stick and can grow into bigger habits over time.
Get Specific
Vague resolutions like “be healthier” or “save money” are harder to stick with because there’s no clear roadmap. Instead, be specific. For example:
Instead of “be healthier,” try “eat a serving of vegetables with dinner every night.”
Instead of “save money,” try “set aside $25 from each paycheck into savings.”
When you make your goal concrete, it’s easier to measure progress and stay on track.
Use an Accountability Partner
Sharing your goal with someone else can make a big difference. Whether it’s a friend, family member, or coworker, having an accountability partner gives you someone to check in with and celebrate wins alongside.
You can also make it fun—send each other encouraging texts, plan a reward for hitting a milestone, or turn it into a friendly competition. Knowing someone else is cheering you on (and holding you accountable) can be a powerful motivator.
Track Your Progress
Keeping track of your efforts—whether through a journal, an app, or a simple checklist—can help you see how far you’ve come. It’s easy to forget small wins when you’re focused on the bigger picture, but seeing those small wins pile up can boost your confidence and keep you going.
Celebrate Your Wins
Speaking of small wins—don’t wait until you’ve completely hit your resolution to celebrate! Build in small rewards along the way. For example, if your goal is to walk 5,000 steps three times a week, treat yourself to a new book, a cozy night in, or something else meaningful when you reach a milestone.
Rewards help your brain associate progress with positivity, making it easier to stay motivated.
Anticipate Challenges
Life happens, and there will be days when sticking to your resolution feels impossible. The trick is not letting one slip-up derail you.
Instead of thinking, “I failed, so I might as well give up,” remind yourself that progress isn’t about perfection—it’s about persistence. Plan ahead for obstacles, like busy days or low motivation, and decide how you’ll handle them.
For example:
Too tired to exercise? Do a 5-minute stretch instead.
Forgot to pack a healthy lunch? Commit to making a balanced dinner.
Having a plan for tough moments can help you stay on track.
Focus on Your “Why”
Resolutions tend to stick better when they’re tied to a meaningful reason. Instead of setting a goal because you feel like you “should,” connect it to something that truly matters to you.
For example:
“I want to exercise more because I feel more energized and confident when I do.”
“I want to save money so I can take a dream trip next year.”
When your resolution feels personal and purposeful, you’re more likely to stay committed.
Be Kind to Yourself
Change takes time, and self-criticism won’t speed up the process. If you hit a rough patch, remind yourself that it’s part of the journey. Treat yourself with the same kindness you’d offer a friend.
Instead of thinking, “I’ll never stick to this,” try reframing your mindset: “I had a tough day, but I can pick back up tomorrow.”
Reassess and Adjust as Needed
Sometimes resolutions need a little tweaking. If you realize your goal isn’t working as planned, don’t be afraid to adjust it. For instance, if hitting the gym every morning feels unrealistic, shift to evenings or try at-home workouts instead.
The important thing is to stay flexible and focus on what works for you, not what you think “should” work.
Sticking with It: A Resolution Revolution
The third week of January doesn’t have to be the end of your resolutions. With the right strategies—starting small, staying accountable, and celebrating progress—you can keep building habits that last well beyond the new year.
Remember, lasting change is less about dramatic leaps and more about small, consistent steps. And every step you take, no matter how small, is a step forward.