01/04/2026
This January, people all around the world will be setting New Yearâs resolutions with strong motivation to improve their health, habits, or overall well-being.
Yet research shows most resolutions fade within just a few weeksânot because people lack willpower, but because expectations are often unrealistic. One of the biggest barriers is all-or-nothing thinking. Missing one workout or having one candy bar can feel like total failure, leading people to over indulge, count that day as a âlossâ, or even quit entirely.
Psychologist Carol Dweck, known for her work on growth mindset, reminds us: âEffort is what ignites ability and turns it into accomplishment.â Progress, not perfection, drives lasting change.
Another common challenge is procrastinationâthe âIâll start tomorrowâ mindset. Waiting for the perfect time delays action and reduces momentum. Behavioral science shows that starting small, even imperfectly, is far more effective than waiting.
Focusing on consistency over intensity leads to better outcomes.
As leadership expert Robin Sharma says, âSmall daily improvements over time lead to stunning results.â Sustainable change is built through simple, repeatable actionsânot dramatic overhauls.
So if youâre setting goals for the new year, here are a few tips to help you make sure your new resolutions turn into routines.
Tips for Setting and Keeping Resolutions
âSet realistic, specific goals. Clear goals are easier to follow and measure.
âStart small. Something is always better than nothing.
âTrack progress, not perfection. Effort counts, even on difficult days.
âBuild support. Sharing goals increases accountability and motivation.
âAttach new habits to existing routines. Linking habits makes them easier to maintain.
This year, give yourself permission to focus on progress. Every small step forward mattersâand over time, those steps add up to meaningful, lasting change.