How to actually stick to your New Year's resolutions

New Year’s resolutions sound great—until February hits and those goals seem like distant memories. 

But what if sticking to them didn’t have to be so hard? 

Spoiler alert: It doesn’t. 

Science shows that most people fail because they set goals the wrong way. So let's fix that with some easy, research-backed tips that work.

1. Be specific (No more vague goals)

Do you ever say, “I’m going to get healthier this year!” and then wonder why nothing changes? That’s because vague goals like "get healthier" are too broad. 

Instead, be specific. Try: “I’ll walk for 30 minutes on Mondays, Wednesdays, and Fridays.” Now your brain knows exactly what success looks like, making it easier to follow through.

2. Start small (Seriously, tiny)

Big goals are exciting but also overwhelming. The trick? Start with something so small it feels doable. Want to read more? Start with 5 minutes before bed. Want to work out? Try a 10-minute stretch. 

Science shows that small wins build momentum—and before you know it, you’re crushing bigger goals.

3. Make it personal (Not what you “should” do)

Ever set a goal because you felt like you should? (“Everyone’s doing Dry January, so I guess I will too.”) That’s a fast track to quitting. Instead, pick something that you care about. 

When goals matter to you personally, sticking to them feels natural.

4. Plan for life’s curveballs

Life happens, and no plan is perfect. But you can prepare for setbacks by creating a simple “if-then” plan. 

For example: “If I miss a workout, then I’ll go for a walk after dinner.” 

These little mental backups double your chances of sticking to your goals.

5. Celebrate every win (Yes, even the tiny ones)

Progress = motivation. That’s not just feel-good advice—it’s science. Reward yourself for hitting even the smallest milestones. Did you work out twice this week instead of once? Celebrate with a fun activity or a relaxing evening. The more wins you notice, the more motivated you’ll feel.

Bottom line: Progress over perfection

Resolutions aren’t about being perfect. They’re about making progress—one small step at a time. 

Ready to build better habits and hit your goals this year? Start strong with the Elevate app, one of Apple's Top 25 Apps for 2025. It’s packed with fun, science-backed brain-training games that help you stay sharp, motivated, and focused on your goals. Download Elevate today and make this year your best yet!