Every January, millions of Americans set resolutions—whether it’s exercising more, saving money or learning a new skill. But let’s face it: most of these goals don’t last past February.
There appears to be a gap between what we want and what we do. Why? Because actual change is hard. Our brains are wired to stick to routines, and mental health experts agree that breaking old habits takes time and effort.
“Change is a process that is stages according to psychologists. It starts with thinking about change, preparing, taking action, and then maintenance. These stages aren’t linear. We move back and forth. So, when we have what feels like a setback, it’s actually moving back a stage, and that’s completely normal,” said Dr. Susan Albers.
The key to success isn’t motivation alone; it’s building habits. Start small and focus on one or two specific goals. Instead of saying, “I want to get fit,” try walking 10 minutes a day or adding one weekly workout. Next, track your progress. Small steps add up—and celebrating even the tiniest victories keeps you motivated.
It’s also important to plan for setbacks. Missing a day or slipping up doesn’t mean failure. To stay on target, try habit stacking. That’s when you pair new habits with existing routines—like stretching after brushing your teeth or heading to the gym after you drop off the kids. Over time, your new behavior can become automatic. Remember, the goal is progress, not perfection. So, be kind to yourself.
Finally, find ways to make your goal-pursuit fun, not a chore, and recruit an accountability partner like a family member or friend to check in with you.
There are also several goal tracker apps to help you succeed, like Way of Life, Hive and Habit Tracker.