As the clock strikes midnight on New Year’s Eve, millions of people make big promises to themselves: lose weight, exercise more, quit bad habits. But by February, most resolutions have already fallen by the wayside. So why do they fail so quickly, and how can we actually make them stick? Let’s break it down using some simple psychology and practical tips.

One big reason resolutions fail is that they’re often too vague. “Get healthy” sounds inspiring, but what does it actually mean? Psychologist Edwin Locke’s research on goal-setting shows that clear, specific goals work best. That’s where SMART goals come in—Specific, Measurable, Achievable, Relevant, and Time-bound. Instead of “exercise more,” try something like: “Walk 30 minutes a day, five days a week, starting January 1.” When your goals are clear, your brain gets little dopamine hits with each milestone, which makes it easier to stick with.

Overdoing it is another common problem. Many of us underestimate how much effort a goal really takes, and then get burned out. This is called the “planning fallacy”—we’re overly optimistic about what we can accomplish and forget about obstacles. A simple fix: start small. James Clear, author of Atomic Habits, suggests building micro-habits. If your goal is to read more, start with one page a day. Tiny wins stack up, especially when you link them to something you already do, like reading right after brushing your teeth.

Motivation matters too. Goals based on pressure from society or wanting a “new you” tend to fade fast. Research on self-determination theory shows that lasting change comes from goals that align with your values and give you a sense of autonomy, competence, and connection. Ask yourself: Why does this goal matter to me? For example, if fitness helps you have more energy to play with your kids, you’re more likely to stick with it. Journaling about your motivations can really help make them stick.

Emotions play a role as well. Many people give up after one slip-up because they think, “I messed up, so why bother?” That’s all-or-nothing thinking, and it just triggers shame and guilt. Self-compassion is key here—treat yourself like you would a friend. One practical tool is “implementation intentions”: If you miss a workout, have a backup plan, like a 10-minute stretch. Research shows this kind of “if-then” planning can double or even triple your chances of success.

Accountability and your environment make a big difference too. Share your goals with friends or join a group—it helps keep you on track. You can also tweak your environment to make good habits easier: stock healthy snacks, put running shoes by the door, or remove temptations. Little changes can make a big difference.

Finally, review your progress regularly. Track what’s working, adjust what’s not, and celebrate wins. Carol Dweck’s work on the growth mindset reminds us that setbacks are opportunities to learn, not failures.

So how do you make resolutions stick? Set SMART goals, start small, align them with your values, plan for obstacles, seek support, and check in on your progress. Change is a marathon, not a sprint. And if old habits keep popping up, therapy or coaching can help tackle underlying obstacles like stress or anxiety.

If you’re struggling to stick with your resolutions or make meaningful changes, reach out to a mental health professional at Orchard Mental Health Group. With the right support, you can set goals that really last—and feel good while doing it.