Here in New Jersey, every January tends to bring the same buzz: new planners, fresh intentions and a long list of resolutions. Let’s be real—every January, we make big promises to ourselves. Eat better. Move more. Spend less. Be more mindful. And by mid-February, most of those promises are… well, somewhere between “I’ll start tomorrow” and “Wait, what resolution?”
You’re not alone. Studies show about 80% of New Year’s resolutions fizzle out by February, and only 9% of people keep them all year long. But here’s the good news: It’s not about willpower—it’s about strategy. You don’t have to overhaul your life in one giant leap. You just have to make micro-moves that build real momentum.
So instead of aiming for perfection this year, let’s focus on progress—the kind that actually lasts. Here’s how to make your resolutions stick in 2026 and beyond.
Why Most Resolutions Fail
Resolutions often crumble for a few reasons:
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They’re too vague (“get healthier”) or too big (“lose 30 pounds”).
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They rely on motivation, which fades faster than the sparkle in your champagne glass.
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They lack structure and accountability—the “who,” “what” and “when.”
And honestly, many of us forget to add a little grace into the mix.
Resolutions aren’t punishment; they’re an act of self-care. When we shift from “fixing” ourselves to supporting ourselves, everything changes.
Top 10 Ways to Aim for Progress, Not Perfection
1. Shrink the goal.
Think smaller—then smaller again. Instead of “walk 5 miles every day,” try “move for 30 minutes, five days a week.” Tiny goals build trust in yourself, and trust fuels consistency.
2. Stack your habits.
Pair a new habit with something already in your routine. For example: “After I brush my teeth, I’ll do two minutes of mindful breathing.” Habit stacking works because it piggybacks on what you already do automatically.
3. Celebrate the micro wins.
Every small success releases dopamine—the feel-good chemical that reinforces behavior. Give yourself credit for showing up, even when it’s not perfect.
4. Get specific (and visible).
Write it down. Schedule it. Post it somewhere you’ll see it. “I’ll meditate” is vague. “I’ll meditate for five minutes after lunch on weekdays” is powerful.
5. Make it joyful, not dreadful.
If you hate running, don’t run. Choose movement you enjoy—dance workouts, hiking or walking your dog while listening to a podcast. Consistency thrives on enjoyment, not obligation.
6. Build in accountability.
Tell someone your goal. Join a group. Use a tracking app. Research shows accountability increases success rates by 65%, and scheduled check-ins raise that number to 95%.
7. Reframe setbacks as data.
Slip-ups don’t mean failure. They offer feedback. Ask yourself: “What made this hard?” Then adjust. Progress is flexible, not final.
8. Anchor your “why.”
Goals rooted in self-criticism rarely stick. Connect each resolution to meaning. “I want to walk more” becomes “I want the energy to play with my kids.”
9. Start when it feels right—not just Jan. 1.
Change doesn’t require a holiday. You can start on a random Tuesday in March if that’s when you’re ready.
10. Be kind to your mind.
Perfectionism kills motivation. The brain thrives on progress, not punishment. Show yourself compassion when things don’t go as planned.
Real Talk
By the end of January, about 43% of people have already broken their resolutions. But here’s the twist: Those who keep going anyway are far more likely to succeed long-term. It’s not about never slipping up—it’s about not giving up.
The real growth happens in the messy middle, where intention meets grace.
So as you step into 2026, skip the pressure and the perfection. Choose one small, meaningful shift that aligns with your values—something you’ll feel proud of at the end of the day.
You don’t need a “new you” this year. You just need a true you. One choice, one habit, one kind thought at a time.
About Hilary Russo
Hilary Russo is a Bergen County–based trauma-informed holistic practitioner, health coach, journalist and international speaker. She is one of only 50 certified Havening Techniques trainers worldwide and hosts HIListically Speaking, a top-rated podcast on holistic health, wellness and neuroscience. Connect with her at hilaryrusso.com or @hilaryrusso on social media.