Alphabetical List of New Year’s Resolutions A-Z

• Lose weight
• Make more money
• Improve fitness level
• Improve mental health
• Improve diet
• Spend more time with family/friends
• Stop smoking
• Learn a new skill
• Spend more time on enjoyable hobbies
• Improve work/life balance

People make New Year’s resolutions to feel a fresh sense of motivation—and it’s not just tradition talking! According to surveys, around 45% of people say they set resolutions each January to improve their health and happiness. Research suggests that the start of a new year, known as the “fresh start effect,” creates a mental reset that makes us feel more capable of tackling goals. Psychologists found that when we link a goal to a specific date, like New Year’s Day, it becomes more “official,” making us more likely to take that first step.

Studies also show we’re especially driven by the chance to close the door on old habits and turn a new page. Whether it’s finally getting fit, picking up a new skill, or building better routines, resolutions give us the chance to be a slightly improved version of ourselves, and that feels pretty exciting. So, while some might scoff at New Year’s resolutions, it turns out there’s real science behind why we’re drawn to them—and why a fresh start on January 1st is the perfect excuse to make some changes!

Most people are super pumped about their New Year’s resolutions… for about two weeks! Research shows that while around 77% of people stick to their resolutions through the first week, that number drops to 64% by the end of January, and by the time March rolls around, only about 9% are still going strong. Yep, resolutions can be slippery!

So, why the quick fade? Psychologists say it’s partly because we tend to aim a bit high (we’re talking marathon-level high when a nice jog might do). Studies show that breaking goals into smaller, manageable steps and building in little rewards can help people stay on track longer. Still, there’s no shame in a resolution reboot—data also says the more you try, the better you get at sticking with it. So if at first, you don’t succeed… hey, there’s always next January!

Staying consistent with a New Year’s resolution is definitely possible—it just takes a little strategy! Here are some data-backed tips to help you stay on track all year:

1. Set Clear, Small Goals: Instead of tackling a huge, vague goal, break it down. If your resolution is to get fit, try starting with “exercise three times a week” instead of “get in shape.” Research shows that smaller, specific goals are easier to stick with and keep you motivated.
2. Track Your Progress: People who monitor their progress (whether by journaling, using an app, or checking things off a list) are more likely to stick with their resolutions. Seeing your efforts add up can give you the motivation to keep going, even on tough days.
3. Celebrate Small Wins: Recognizing every step forward can be super motivating! Treat yourself for sticking with it each month, whether that’s a small reward, a day off, or just a reminder of how far you’ve come.
4. Get an Accountability Buddy: Studies show that people who share their goals with friends or family—or even better, work with a friend on the same goal—are more likely to stick with it. Find someone who cheers you on or even joins in on the journey!
5. Allow Flexibility: Perfection isn’t the goal. Give yourself some leeway, like a planned “reset” day each month, to reflect and adjust if needed. Making changes and adapting as you go can help you stay consistent in a sustainable way.

With these steps, you’ll set yourself up for resolution success and keep the momentum going all year long!

Whether it’s better to have one resolution or multiple resolutions depends on your personal style and what you’re hoping to achieve. Here’s a breakdown of each approach:

One Resolution:
Focusing on a single goal allows you to concentrate all your energy and willpower on one change, making it easier to stay consistent. Research suggests that when we focus on just one behavior, we’re more likely to succeed because it’s easier to build a new habit when it’s not competing with others. If you’re tackling something big, like quitting smoking or training for a marathon, one resolution might be the way to go.

Multiple Resolutions:
If you’re someone who thrives on variety, multiple resolutions can work, too—especially if they’re small or related. For example, pairing resolutions like “exercise three times a week” and “drink more water” creates a healthy theme that can reinforce your commitment. But with multiple goals, balance is key. Try focusing on a few complementary resolutions rather than juggling unrelated goals, which can stretch your energy thin. Studies show that when we get too ambitious, we’re more likely to lose momentum.

Ultimately, the “better” approach is the one that fits your personality and feels achievable. Whether you go for one goal or a few, the main thing is to stay consistent and make it manageable. Small steps, even across multiple resolutions, lead to big changes over time!