Making New Year’s Resolutions Stick in 2025

When you think back to previous years, how long were you able to stick with your resolutions? A month? Maybe two or three? The truth is, many Americans abandon their resolutions within the first week, and most have given up by the end of January.

A Statista survey revealed that the top U.S. resolutions for 2025 include saving more money, eating healthier, exercising more, and losing weight. Since these resolutions are focused on improving health and lifestyle, why is it so difficult to stick with them in the long run? From my experience with patients, the problem often lies in setting unrealistic, extreme goals. For example, a common resolution is "I want to lose 30 pounds in 3 months." But when they don't see quick results, they give up too soon.

Remember, healthy eating and physical activity aren’t short-term goals — they’re lifelong habits. Whether it’s maintaining weight loss, st

aying consistent with exercise, or quitting smoking, the goal is sustainability.

Here are four tips to help you stick with your resolutions (or any goal) beyond the first month:

Take Baby Steps: The excitement of a new year can lead to ambitious goals, but going too big too soon can be overwhelming. Instead of aiming for an hour of exercise 7 days a week, start small: aim for 15-20 minutes, 2-3 times a week. Once you’ve made that a habit, you can gradually increase your time or frequency.
Track Your Progress: If you don’t monitor your progress, it’s hard to know if you’re moving in the right direction. Keep a simple record — jot down the days you exercise on a calendar or write a food journal to track your eating habits. This gives you valuable feedback and helps you adjust your goals if needed.
Focus on Progress, Not Perfection: It’s easy to quit when things don’t go perfectly. But rather than feeling defeated, focus on making progress. Plan for setbacks and have a backup plan. For example, if you typically go to the gym after work but sometimes get delayed, keep your gym bag in the car. That way, you can go directly to the gym rather than risk missing your workout because you feel it’s too late by the time you get home.
Create a Supportive Environment: Set yourself up for success by creating an environment that makes your goals easier to achieve. This could mean keeping healthy snacks like fruit readily available or joining a running group or workout buddy to help keep you accountable.