The Psychology Behind New Year’s Resolutions that Actually Work

It’s finally 2026! Maybe you’ve seen people writing their new year resolutions or talking about “new year, new me” on social media, and you may have simply rolled your eyes and scrolled. However, various studies have shown that writing New Year's resolutions correctly can actually help you fast-track your way to your goals. It’s important to understand that how you set your resolutions and goals influences whether they are manageable or not. Below are some steps that you can keep in mind to create and stick to your resolutions.

1. Take it one step at a time

Rather than focusing only on the big picture, break down the goal into smaller, more manageable steps. Large, vague goals make it easy to lose motivation when results don’t appear right away. For example, you might have the goal to “get better grades.” However, this goal is unclear and hard to measure. Instead, reframe this goal to “get a 90 on the next Spanish test by reviewing notes and making flashcards for 30 minutes each day leading up to the test.” This goal is clearer and easier to achieve right away. Small goals give you quicker wins, which spike your dopamine and build confidence and motivation.

2. Set aside time each day 

Maybe you already have your specific goals and a plan to achieve them, but they will never

become reality unless you dedicate time to them. Consistency is what actually gets you to your goals. Whether it’s 10 minutes or 2 hours, setting aside time each day makes your goal part of your routine rather than something you will do only if you have time. Habits take time to develop, but once they’re set in your routine, they become easier to maintain without constant effort.

3. Stay disciplined about your goals, even if there are setbacks

Skipping a day or having a bad week doesn’t mean you’ve failed. What matters is not letting one setback turn into quitting altogether. It’s important to realize that progress isn’t linear, and eventually, if you keep pushing through those moments and work hard, you will achieve your goal. Overcoming some setbacks would just make achieving the goal more satisfying!

4. Revisit and revise your resolutions often

Life changes, and your goals sometimes may need to change with it. Revisiting and revising your resolutions keeps you motivated and reminds you of your goals for the year. For example, if your original goal was to go to the gym every day after school, but school and other extracurricular activities became busy, you could revise it to going three times a week instead. This way, you continue toward your goal while staying realistic, without risking burning yourself out.

5. Have fun with it!

Not all resolutions need to be serious or stressful. Resolutions can also focus on improving your quality of life. This may be reading more for fun, trying a new hobby, listening to new music each month, or cutting down your screentime. When resolutions are enjoyable, you’re more likely to stick with them as well as enjoy the journey along the way. 

New Year’s resolutions are not about changing your entire life overnight. They’re about small steps taken each day that slowly but surely move you closer to your goals. 2026 doesn’t need a “new you,” it just needs a more intentional one.