New year, new you?
MetroCreative
With the new year – 2026! – just days away, many people are starting to think about what kinds of changes – big and small – they’d like to make in their lives.
Some people don’t participate in New Year’s resolutions, but many feel the pressure to start off the new year with specific goals.
On average, resolutions don’t last long, with many failing within the first month or two: the second Friday in January, often called “Quitter’s Day,” is a common time when hordes of people throw in the towel and revert to their old ways.
While nearly half of Americans make New Year’s resolutions, only about 25% of people actually stay committed to their resolutions after just 30 days, according to Columbia University, and even fewer – less than 10% – accomplish their goals.
Why do resolutions fail so often?
They often fail because people get “overambitious with their goals,” said Dr. Alicia J. Kaplan, medical director of the Allegheny Health Network’s Center for Adult Anxiety.
Setting resolutions can be a good idea, Kaplan said.
“Emotionally, it gives us a sense of feeling like we have a fresh start, a concrete start, and our brains like that,” said Kaplan. “There are plusses toward it, but sometimes we tend to get overambitious with our goals and when they’re too big or too vague, they’re unachievable, and that can set us up for a lack of momentum.”
Kaplan said that when it comes to setting goals and kicking habits, it’s best to start small.
“It’s better to have small, achievable goals that give us the benefit of seeing small changes and not having unrealistic expectations that we might start off strong but start to wane when we don’t meet those goals,” said Kaplan.
Bake habits into your schedule.
“Put it on the calendar, set the alarm,” said Kaplan. “Accountability is huge. Set a small attainable goal that is measured, like taking a 20-minute walk, and follow through with that realistic expectation.”
Apps and habit trackers can be helpful, Kaplan said, because they can send reminders that cue your behavior.
“We have different levels of motivation. Right before New Year’s, we’re all pumped up, but the reality is that different influences, like the post-holiday blues, can impact our motivation and we have to say, ‘OK, how do I get that motivation level up?'” said Kaplan.
Having a buddy to help keep each other on track is a good option.
“Telling a spouse or a friend about your goal and having them help you out can help keep your motivation up,” she said.
And, said Kaplan, stay positive and don’t be hard on yourself. Prepare for setbacks.
“It’s not going to be all or nothing. We can be our own worst critics, but we have to realize that it’s part of a process,” she said.
In the end, setting New Year’s resolutions – losing weight, cutting out alcohol, or exercising, for example – can have positive results in the long run.
“A lot of these things are very beneficial,” said Kaplan, who has made New Year’s resolutions for herself. “We’re prioritizing our self-care, which helps us and the people around us. There are resources we can turn to, from online clinical apps to in-person counseling. It’s about committing to change without judgment and working to achieve goals knowing that you’re not alone.”