5 Science-Backed Steps to Make Your New Year’s Resolution Stick

As the calendar turns to January, millions of people worldwide embrace the tradition of setting New Year’s resolutions, yet research shows that nearly 80% abandon their goals by February. However, success isn’t just a matter of willpower – it’s about strategy.

As Richard Wiseman, professor of psychology at University of Hertfordshire, says: “Make only one resolution; your chances of success are greater when you channel energy into changing just one aspect of your behavior.”

The good news? By following five evidence-based steps, you can dramatically increase your chances of turning your resolution into a lasting change. Let’s explore how to make 2025 the year your resolution finally sticks.

1. Choose Only One Resolution

The temptation to overhaul multiple areas of your life simultaneously can be strong, but research consistently shows this approach often leads to failure. When you spread your focus and energy across several goals, you’re essentially setting yourself up for disappointment. Instead, choose the single most important change you want to make.

Think of your willpower as a muscle – while it can be strengthened over time, it has limited capacity at any given moment. By concentrating on one meaningful goal, you’re giving that muscle the best chance to perform effectively rather than exhausting it across multiple challenges.

2. Create a SMARTER Goal

Transform your resolution from a vague wish into a clear, achievable target using the SMARTER framework: Specific, Measurable, Achievable, Relevant, Time-bound, Evaluated, and Rewarding. This enhanced version of the traditional SMART goals adds two crucial elements that research shows increase success rates.

For example, instead of “get fit,” a SMARTER goal would be: “Complete a 5K run by June 30th, tracking my progress weekly through a running app, celebrating each distance milestone, and adjusting my training plan monthly based on performance.”

3. Write It Down

The simple act of writing down your resolution might seem trivial, but studies show it can increase your chances of success by up to 42%. When you put pen to paper, you’re not just recording a goal – you’re making a concrete commitment to yourself.

Take it a step further by writing your resolution somewhere visible, like your bathroom mirror or phone wallpaper. Research in neuroscience suggests that visual reminders strengthen neural pathways associated with your goal, making it more likely to stay at the forefront of your mind and influence your daily decisions.

4. Plan Your Actions Carefully

Success rarely happens by accident. Break down your resolution into small, manageable steps and create a detailed action plan. This should include:
– Weekly milestones that lead to your ultimate goal
– Specific strategies for overcoming potential obstacles
– Alternative actions for when your primary plan isn’t feasible
– Regular check-in points to assess your progress

Research shows that people who develop implementation intentions – specific “if-then” plans for handling obstacles – are significantly more likely to achieve their goals. For instance, “If I’m too tired to go to the gym after work, then I’ll do a 15-minute home workout instead.”

5. Celebrate Small Wins

Perhaps the most overlooked aspect of successful resolution-keeping is the power of celebrating progress, no matter how small. Neuroscience research reveals that celebrating small wins releases dopamine in your brain, creating a reward cycle that reinforces positive behaviors and motivates you to continue.

Don’t wait until you’ve reached your final goal to acknowledge your progress. Celebrate reaching your weekly targets, overcoming obstacles, or even just maintaining consistency. These celebrations don’t need to be elaborate – a simple self-acknowledgment or sharing your progress with a supportive friend can be enough to reinforce your commitment.

Remember, lasting change is a journey, not a destination. By following these five research-backed steps, you’re not just setting yourself up for success in achieving your resolution – you’re developing valuable skills for making positive changes throughout your life.

In conclusion, achieving your New Year’s resolutions is more than just setting goals. It’s about understanding your motivations, taking responsibility for your life, coaching yourself through challenges, embracing vulnerability with self-compassion, and cultivating a growth mindset.

Remember, you have the power to shape your own life. And each stumbling block is not a setback but an opportunity to learn, grow, and become a better version of yourself.

If you’re ready to take the next step in this journey of self-improvement, I invite you to join my online course, Reset Your Life Compass. Not only will you learn the skills to coach yourself to a happier, more fulfilling life, but you’ll also discover the transformative power of regular reflection and journaling. These practices can deepen your self-awareness and spur personal growth in ways you might never have imagined.

So let’s step into this year with resolve and resilience. Here’s to making that New Year’s resolution not just  a wish but a reality!

The key is to start small, stay focused, and acknowledge every step forward, no matter how modest it might seem.

Picture of Jeanette Brown

Jeanette Brown

I have been in Education as a teacher, career coach and executive manager over many years. I'm also an experienced coach who is passionate about people achieving their goals, whether it be in the workplace or in their personal lives.
Journey with Jeanette Brown

Embrace change, Redefine your future: Navigate your way to a fulfilling life

Related articles

Most read articles

Trending around the web

If you tend to attract toxic partners, you probably have these 9 unresolved issues

If you tend to attract toxic partners, you probably have these 9 unresolved issues

Hack Spirit

8 things you’re doing that slowly erode your self-worth without you noticing

8 things you’re doing that slowly erode your self-worth without you noticing

Hack Spirit

The art of doing nothing: 8 simple ways to embrace stillness in our fast-paced world

The art of doing nothing: 8 simple ways to embrace stillness in our fast-paced world

Hack Spirit

If you really want to stay young at heart as you age, say hello to these 5 daily habits

If you really want to stay young at heart as you age, say hello to these 5 daily habits

Hack Spirit

People who never set boundaries with family often suffer these 10 hidden consequences

People who never set boundaries with family often suffer these 10 hidden consequences

Hack Spirit

Love Yourself™: The Self-Love Industry’s Toxic Positivity Problem

Love Yourself™: The Self-Love Industry’s Toxic Positivity Problem

The Vessel

Subscribe to My Newsletter

Consider subscribing if you don’t want to miss it when new posts go up!!

By submitting this form, you understand and agree to our Privacy Terms