New Year’s resolutions often come with the best intentions, but research shows that up to 90% of resolutions fail by February. If you’ve ever struggled to stick to a resolution, you’re not alone. Many people face the same challenge, even when they set clear goals like exercising more, eating healthier, or saving money. So, why do so many resolutions fail, and how can you form lasting habits that stick?
The Key to Success: Habit Formation, Not Motivation
Most New Year’s resolutions rely heavily on motivation and willpower, but these are not enough for long-term success. Motivation can fade, and willpower is limited. What truly drives lasting change is building sustainable habits. Think about things you do automatically, like brushing your teeth or locking your door—these behaviors don’t require motivation or discipline; they’ve become part of your routine.
The goal is to make your positive behaviors as automatic as brushing your teeth. Instead of focusing on a distant outcome (like losing 20 pounds), focus on small, consistent actions that lead to that outcome. When you shift your mindset from "achieving goals" to "building habits," you’re more likely to see success.
Why Most New Year's Resolutions Fail
One of the biggest reasons New Year’s resolutions fail is the pressure to make drastic changes. People often try to overhaul their entire lifestyle, which is overwhelming and unsustainable. For example, if you suddenly commit to working out five days a week after not exercising at all, you’re setting yourself up for failure.
Instead of going all-in, it’s better to start with small, manageable steps that can grow over time. Habit formation is a gradual process, and small wins build momentum. Sustainable behavior change doesn’t happen overnight, but by starting small and focusing on the process, you can make real, lasting progress.
4 Proven Strategies to Make Your Resolutions Stick
To help turn your New Year’s resolutions into lasting habits, here are four actionable strategies you can implement right away:
1. Start Small and Build Gradually
When trying to form new habits, it’s crucial to start small. Drastic changes, like switching to a completely new diet or committing to a demanding workout routine, are difficult to maintain. Instead, choose small, achievable steps. For example, aim to eat one serving of vegetables a day or commit to a 10-minute workout a few times a week. Once these small actions become routine, you can gradually increase the intensity or frequency.
Tip: Focus on sustainable, incremental changes. Small, consistent actions lead to bigger results over time.
2. Focus on the Process, Not the Outcome
A common mistake people make with New Year’s resolutions is focusing solely on the end goal (e.g., "lose 20 pounds" or "save $5,000"). While outcomes are important, it’s the process that actually drives long-term behavior change. Instead of obsessing over the end result, set goals around the daily habits that will help you achieve it.
For example, instead of focusing on a specific weight loss number, set a goal to exercise for 20 minutes a day or prep healthy meals ahead of time. By focusing on the actions you can control, you’ll build momentum and eventually see the desired results.
3. Optimize Your Environment for Success
Your environment plays a huge role in shaping your habits. If you’re trying to eat healthier, but unhealthy snacks are always within arm’s reach, your chances of sticking to your plan are slim. Adjusting your environment can reduce temptations and make healthier choices easier.
For example, store unhealthy snacks out of sight or on higher shelves, while keeping nutritious foods visible and easily accessible. This simple environmental tweak can reduce the mental effort needed to make better choices, making it easier to form lasting habits.
Tip: If you’re trying to cut back on sugar, don’t keep candy or junk food in the house. Out of sight, out of mind!
4. Reflect on Setbacks and Adjust as Needed
Setbacks are a normal part of the habit-building process. When you slip up, instead of getting discouraged or giving up, take the opportunity to reflect. Ask yourself: Why didn’t I stick to my goal today? Was it a lack of time, energy, or preparation?
For instance, if you intended to work out in the morning but skipped it, consider what led to that decision. Did you go to bed late the night before? Were your workout clothes not ready? Identifying these small barriers allows you to address them and make adjustments for next time, which increases the likelihood of success.
Tip: Take 5 minutes at the end of each day to reflect on your habits. This helps you stay on track and make continuous improvements.
How to Make New Year's Resolutions Stick in the Long Run
Making lasting change isn’t about willpower or motivation alone—it’s about consistently practicing small actions that build over time. By focusing on habit formation, starting small, optimizing your environment, and learning from setbacks, you’ll be better equipped to stick to your New Year’s resolutions and create lasting change in your life.
Pro Tip: Remember that habit formation is a marathon, not a sprint. Be patient with yourself, and focus on progress rather than perfection.
By incorporating these habit-building strategies, you can make your New Year’s resolutions stick and create lasting, positive changes in your life. Whether you're aiming to lose weight, save money, or develop new healthy habits, it’s the small, consistent actions that lead to big results.
Thanks for reading,
Lauren Sok PT, MPT
Fearless leader and mother of the team, Lauren took the leap to found Functionize in 2015 after nearly 20 years in conventional physical therapy practice with the ultimate goal of creating a new legacy for her family and her colleagues.
Finding energy in helping others and joy in watching them succeed, Lauren embraces childish enthusiasm and overt optimism in the face of entrepreneurship. Despite doubts and challenges, Lauren braved starting a cash-based physical therapy practice at a time when private-pay was a novel concept in the healthcare industry.
Raised in a small, blue-collar town in Pennsylvania, Lauren grew up with her parents encouraging and enjoying an active lifestyle; as a result, she grew up watching them age constantly with grace and agility, which became a prime motivation for her to help others do the same. Lauren came to learn that a proactive approach to health and wellness is the key for living your fullest life. The first in her family to go to college, Lauren laid the foundation for Functionize in hard work and determination.
To create the dream team, Lauren carefully curated a culture of dynamic, invested and innately curious experts in relentless pursuit of providing best-in-class care and a customized approach for each individual patient.
Lauren’s intention is for her clients to feel they have a coach, partner and friend in with Functionize. Her goal is to ensure every person who comes into the Functionize fold leaves the education, support and empowerment to regain control over health and optimize wellness. Ultimately, she is dedicated to disrupting the current approach to healthcare for one that focuses on humans as a whole as opposed to the sum of symptoms.
Today, Lauren lives in Dunwoody with her husband, Kevin, college-aged twin boys, Ethan and Austin, and teen daughter, Sienna. When she is not running between sporting events, networking socials, supper clubs, carpooling, and school volunteering, Lauren enjoys traveling, running, a lazy day on the beach, CrossFit, and exploring the food and events in Atlanta, GA.
Comments