Keep your New Year’s resolutions: 8 expert tips

Keeping New Year’s resolutions is possible with the right mindset — Photo courtesy of fotosipsak / E+

The end of the year predictably brings the holiday rush, fun New Year’s Eve parties, and a fresh start right around the corner. It also means planning New Year’s resolutions for the new year and beyond — and the inevitable giving them up before spring.

People have been making — and breaking — New Year’s goals for around 4,000 years. Babylonians pledged to the gods to pay their debts and return borrowed items, hoping they would receive God’s favor if they kept them. Today, resolutions run the gamut, from career ambitions to self-care and everything in between.

Unfortunately, it’s widely known that resolutions are often doomed to fail. Some studies have even shown the second Friday in January, also known as “Quitter’s Day,” is when most people give up and return to their old ways (that’s January 10, 2025, for anyone counting).

The good news is that keeping a New Year’s resolution is possible. You just have to change your mindset.

Tips for keeping your New Year’s resolutions

Making a short list of goals leads to New Year’s resolution success — Photo courtesy of LanaSweet / iStock Via Getty Images

Make a realistic plan

“Most New Year’s resolutions are unrealistic,” says clinical psychologist Dr. Rachel Goldman. “They don’t work because they tend to be big lofty goals that people hope to accomplish, but they never really thought about putting a plan in place. A goal without a plan is just a wish.”

Try this: Set a goal and break it into smaller, more manageable parts. For instance, if you want to increase your physical strength, fitness instructor Liz Hilliard suggests holding a plank for as long as you can and then adding 10 seconds to your hold each day — or starting with five pushups a day and adding one more each day. “This is strength training 101 and highly effective,” she says. “You’ll see and feel the results soon.”

Find an accountability partner

Finding an accountability buddy is one way to keep your New Year’s resolutions — Photo courtesy of Moyo Studio / E+

Tell at least one person about your goal and timeframe, suggests career and life coach Nikki Innocent. “One of my absolute favorite statistics is that the odds of completing your goal go up to 95% if you commit to someone that you will do it and schedule a specific accountability appointment with that person,” she says.

Find a workout buddy, a running group, or a vegetarian cooking club — anyone who can help you toward your goals and hold you accountable for the changes you hope to make.

Keep it simple

When the new year rolls around, listing everything you want to change about yourself is easy. But if you try to tackle too much all at once, you’ll have a lesser chance of success. The answer: simplify. Stick to one or two goals that feel attainable.

“Less is more! That’s been my New Year’s resolution for a few years,” says Tramelle D Jones, a career coach and professional development facilitator. “Build on what works and prioritize creativity.”

Act like someone who has already met the goal

You’ve likely heard “fake it ’til you make it.” Hypnotherapist and business coach Julie Costa recommends showing up now as the person who has already achieved the resolution.

“The more you step into the identity, the more safe it feels for your subconscious to step into something new,” she says.

Add something instead of taking something away

Adding wholesome foods to your diet instead of restricting is a good way to keep your New Year’s resolution — Photo courtesy of Anchiy / E+

Instead of saying, “I want to stop doom scrolling,” try replacing it with an activity you want to incorporate into your life, like reading more books, learning a new language, or picking up a hobby. “It tends to work better than focusing on something you’re trying to give up,” says Jessica Vanderberg, clinical director of The Alliance Center.

Dr. Federica Amati, head nutritionist at ZOE, suggests that if you want to change your eating habits, try adding wholesome, nutrient-dense foods to your plate instead of cutting certain foods out. Positive, approach-oriented goals can help you build a habit. “It’s about making your diet more vibrant, not more limited,” she adds.

Don’t wait for January 1

If you’re pursuing a goal that needs planning and setup, you can do that research ahead of the new year. “I like to kick off my goals in December, building momentum before the year even begins,” says Deborah Hall, CEO of DIVE Billboards. “If I need a softer start, I’ll mark February 1 and ease into the year.”

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You can research and plan for financial goals ahead of the new year. Chelsea Williams, founder of Money Mastery, suggests looking at budget-tracking apps, like Rocket Money, to see where your money goes. Then plan to move away from a net-zero mindset (spending all your money) by determining a doable amount to save each month and set up automatic transfers to a high-yield savings account. When January 1 rolls around, you’re ready to start saving.

Adopt a growth mindset

Being slightly better every day will help you achieve your New Year’s goals — Photo courtesy of FreshSplash / E+

If you miss a day or get off track for a week, adopt a “better than yesterday” mindset. For example, you might drink a bit more water today than yesterday, go to bed 10 minutes earlier than yesterday, or add just a few minutes to your workout.

“Growth doesn’t need to be dramatic; it’s about being slightly better every day. This mindset shifts the focus from perfection to progress,” says Anthony Crouchelli, a certified functional strength coach and personal trainer.

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Celebrate success

Interfaith rabbi Dr. Jo David suggests planning a special celebration when you hit your goal. And think big! If your New Year’s resolution is to learn Spanish, plan a trip to Mexico to test your new skill. If you trained to run a marathon, book a spa weekend when it’s over. Treat yourself for the wins, big and small.