Newswise — It’s a time honored tradition, ringing in the new year with a resolution or two to improve oneself in 2025. But equally as likely, those resolutions are broken and fall by the wayside just weeks after the ball drops in 2025.
Most of us will fail to keep those promising resolutions, whether they are for physical health, financial health, mental health or otherwise. Researchers suggest that only 9% of Americans who make resolutions complete them, 23% quit their resolutions by the end of the first week, 43% quit by the end of January, and the numbers continue to drop from there.
Experts say more often than not the resolutions we make are too vague and, simply, the motivation isn’t fully there, therefore when keeping the resolution becomes a challenge we give up. “Resolutions can fail by not accounting for life inevitably happening and willpower declines,” says Justin Kei, MD, FAPA, Medical Director, The Debra Simon Center for Integrative Behavioral Health and Wellness. “There needs to be a system in place for when the weather is bad, the kids are sick,or another obstacle occurs to still keep your resolution rather than simply drop it.”
The key to keeping a resolution is having the proper motivation, and the new year isn't typically enough for most people long term. “Ask yourself, ‘Why now?’ Why do you want to make this change starting in 2025 as opposed to today or even at all?” said Sergio Duran, LCSW, a senior mental health social worker for Hackensack Meridian Health.
Hackensack Meridian behavioral health clinicians say it is better to start embarking on a change when you are ready, rather than on January 1st. When looking to make a change, they recommend starting small. “It is helpful to set smaller, specific goals that are a change but doable even when things come up,” said Dr. Kei. “Make them easily measurable to keep yourself accountable. For example, going for a 20-minute walk Monday, Wednesday, and Friday at 4pm when you can work from home instead of a generic walk everyday.”
Our experts suggest thinking of short-term steps instead of one enormous leap. For example, rather than setting a lofty resolution of losing 50 pounds, break it up into smaller attainable goals that are steps in the process, such as drinking 40 ounces of water, swapping out at least one snack for fruits and vegetables, and moving your body for 10 minutes each day. Once these smaller goals become a habit, the bigger goal becomes more attainable.
Finally, “get help and support. That includes asking some people to hold you accountable for what you said you wanted to change and how you are going to achieve it,” Duran said.
Hackensack Meridian Health behavioral health experts are available for interviews on why most New Year’s resolutions fail, and how to change that.
RSS