Setting New Year's Resolutions That Stick

"I'm the type of person who..."

I zoomed into a Washington DC news station last week to discuss how to set New Year's goals or intentions that are sustainable and more likely to succeed. Here are some points to consider—especially if you're the "bah humbug" type about resolutions or if you've struggled to stick to them in the past:

The start of a new year feels like a clean slate, offering a natural moment to reflect and set intentions. There’s a psychological pull toward rituals like resolutions—they provide a sense of control, structure, purpose, and motivation, and our brains love imagining positive futures.

The challenge, however, is setting goals that are realistic and sustainable. Vague aspirations like “get healthier,” “be more productive,” “reduce stress,” or “improve my relationship” can be hard to stick to without clear, actionable steps. Instead, focus on smaller, measurable goals—such as walking three times a week for 30 minutes, adding a vegetable to one meal a day, or practicing a five-minute stress-reducing breathing technique daily.

The focus should always be on PROGRESS, not perfection.

Common obstacles to keeping resolutions include:

-Overwhelm: Big goals can feel daunting. Breaking them into smaller steps helps create momentum.

-All-or-Nothing Thinking: A single misstep doesn’t mean failure. Mistakes are opportunities to adjust and learn.

-Lack of Joy: Resolutions tied to enjoyable activities are more likely to succeed. For example, I incorporate beach volleyball with friends into my exercise routine because it’s fun and social.

-Going Solo: Accountability makes a big difference. Partnering with a friend or community adds support and consistency. I have a friend who has a "meditation accountability partner" and texts them daily after meditating—it keeps her motivated and consistent.

Celebrating small wins is also key. Whether it’s using a habit tracker, sharing progress with a friend, or rewarding yourself in meaningful ways, these moments of recognition can keep motivation high and make the process more enjoyable.

Let your New Year's goals, resolutions, or intentions guide you toward the kind of person you want to become...

"I’m the type of person who prioritizes my health by walking for 30 minutes four times a week."

"I’m the type of person who values community, so I’m hosting a monthly gathering for conversations, games, shared meals, or a movie night."

"I’m the type of person who prioritizes intimacy with my partner, so I’m initiating focused connection time once a week."

Start small and specific, then build on your progress as it begins to feel natural.

What kind of person are you?

(You can watch my interview on WDVM-TV — the CW network in Washington, DC —here: The Psychology of Keeping New Year’s Resolutions.)

~Dr. Jenn Gunsaullus — Sociologist, Relationship Coach, Intimacy Speaker, & Author