Make Your New Year’s Health Resolutions Last Beyond January

Every January, we see the ads for “new year, new you,” and we set ambitious health goals like eating better,  exercising more, and sleeping longer. By February, many of those resolutions have started to fade. Why does this happen? And more importantly, how can you keep the momentum going all year long?  

The biggest mistake people tend to make is starting too big and trying to change everything at once. When a goal is too large, your brain doesn’t know where to start. Big goals also rarely offer quick wins, so it’s easy to become unmotivated without that little dopamine hit that signals you to “keep going.” That is why you should consider starting small. Sustainable progress comes with small, consistent steps. These are easier to process and reward.  

Here are five ideas to help you make sure your resolutions stick. 

1. Start Small and Build Up 

A University of Scranton psychologist who has studied New Year’s resolutions for decades found 77% of people stick with their resolutions for the first week. That number drops to 71% by the end of week two — meaning roughly one in four people give up before January 7. 

The takeaway? Start small. Instead of overhauling your entire routine overnight, focus on one or two manageable changes. Small wins create confidence and set the stage for long-term success. 

Try This: Add one extra serving of vegetables to dinner this week. Once it becomes routine, layer in another healthy habit. 

2. Use SMART Goals 

SMART goals — Specific, Measurable, Achievable, Relevant, and Time-bound — help turn vague intentions into practical action plans. The American Heart Association advises keeping goals “modest and manageable” to avoid burnout and improve success rates. For example:

Specific: “I will walk for 20 minutes.” 
Measurable: “Three times a week.” 
Achievable: Fits your schedule and fitness level. 
Relevant: Supports your overall health goals. 
Time-bound: “For the next month.” 

This approach prevents overwhelm and helps you track progress. 

Try This: Write down one SMART goal today and post it somewhere visible, like your refrigerator or bathroom mirror, so you’ll see it daily. 

3. Try Habit Stacking 

Habit stacking is a proven behavioral strategy that makes new habits easier to adopt by linking them to routines you already do. Instead of relying on willpower alone, you create a natural trigger for the new behavior. For example, if you want to drink more water, commit to sipping a glass right after brushing your teeth. Linking habits makes it easier to remember.  

Behavioral experts note that this technique works because it leverages existing neural pathways—your brain already expects the first habit, so adding a second one feels less disruptive. According to the National Institute of Health (NIH), “Pairing a new behavior with an established one can help make the change automatic over time.”  

Try This: Choose one daily routine (like making coffee) and add a healthy habit to it such as doing five squats while waiting for the brew. One action cues the next. 

4. Find Your Support System 

Accountability matters. According to the American Medical Association (AMA), a strong support system can significantly improve adherence to healthy habits. Whether it’s a workout buddy, a family member, or a health coach, having someone to encourage you can make all the difference. 

Try This: Invite a friend to join a weekly walk or check in with a health coach. Share progress and celebrate small wins together. 

5. Celebrate Progress 

Don’t wait until you reach your ultimate goal to celebrate. Acknowledging small milestones is what keeps motivation alive. Experts from the NIH agree that positive reinforcement not only helps maintain momentum but also prevents discouragement. Remember, it doesn’t require big rewards; something simple can go a long way. 

Try This: Create a mini-reward list, like treating yourself to a nice dinner or a new book whenever you hit a weekly milestone. 

The Bottom Line 

New Year’s resolutions aren’t about perfection; they’re about progress. By starting small, setting SMART goals, stacking habits, leaning on support, and celebrating wins, you can turn January intentions into lifelong habits. Remember, lasting change is a marathon, not a sprint. With the right strategies and expert guidance, you can make this year your healthiest yet.