3 (Easy) Ways to Stick to New Year’s Resolutions
Also see my Life Transitions and Positive Psychology page.
Each year, the turning of the calendar brings a familiar ritual: New Year’s resolutions. And while the impulse to set fresh intentions is commendable, many people find themselves drifting from those goals by February. Why? Often, we lean too heavily on willpower and overlook the importance of strategy, self-awareness, and timeless behavioral science.
In my Philadelphia-based therapy practice, I help high-functioning adults navigate the challenges of change. Whether clients are pursuing personal growth, better work-life balance, or a healthier lifestyle, success tends to come not from force, but from alignment and intentional design.
Below are three simple, evidence-informed strategies that can help you keep your resolutions long after January fades.
One: Play to Your Strengths
We often set goals based on an idealized version of ourselves, rather than on what truly energizes or fits us. For example, someone might commit to running five days a week, even though they find it monotonous or physically taxing. Unsurprisingly, motivation fizzles.
A more effective approach is to identify existing interests or intrinsic strengths and build from there. Perhaps you loved dance as a kid or enjoy being in nature—a group class or hiking might be more sustainable than gym workouts.
This concept draws on the idea of flow states (Csikszentmihalyi), where we become fully absorbed in meaningful, enjoyable activities. To better understand your strengths, consider tools like the VIA Character Strengths survey or Gallup StrengthsFinder. Activating your natural tendencies increases both enjoyment and persistence.
Two: Lower the Bar to Entry
When setting resolutions, we tend to shoot for the moon—"work out five days a week," "write every morning," "cook every meal from scratch." The problem? These ambitions rarely fit into our busy lives. When we inevitably miss a step, we feel discouraged and abandon the goal altogether.
Instead, focus on lowering the activation threshold. Behavioral science shows that small, repeatable actions build momentum. In Atomic Habits, James Clear emphasizes that "habits are the compound interest of self-improvement."
Start with mini-versions of your desired behaviors. If you want to improve your social connections, commit to a quick check-in text or a 10-minute phone call. Over time, these small wins compound and make it easier to expand the behavior.
Also, consider using habit stacking: link your new behavior to something you're already doing. For example, "After I pour my morning coffee, I’ll write down one thing I’m grateful for."
Three: Envision Your Best Possible Self
Many resolutions stem from external expectations—what we think we should do. But true motivation comes from values-aligned goals. Ask yourself: what do I genuinely want for myself? What kind of person do I aspire to become?
Research on intrinsic vs. extrinsic motivation suggests that people are more likely to maintain behaviors that feel personally meaningful. One powerful exercise is to imagine your "Best Possible Self" and write about it in detail: what are you doing, how do you feel, who is around you?
This reflection becomes a psychological anchor. When you're tired or discouraged, you can return to this image as a compass. It also helps you filter goals based on alignment, rather than obligation.
For more on this, you can check out my previous blog post: Define Your North Star.
Therapy as a Tool for Sustainable Change
Therapy isn’t just for crises. It’s also a space to clarify your goals, explore your motivation, and implement the psychological strategies that help change stick. In my work at Philadelphia Talk Therapy, I use approaches rooted in positive psychology, cognitive behavioral therapy, and psychodynamic insight to help clients make changes that reflect who they are and what matters most.
Together, we can explore the friction points that have made change difficult in the past—perfectionism, self-doubt, overcommitment—and build tools that make growth more durable and self-compassionate.
If You’re Looking for a Reset This Year...
Big goals are admirable, but lasting change often begins with small shifts. If you’re navigating the new year with a mix of hope and hesitation, know that you’re not alone.
Whether you're seeking better habits, greater clarity, or a more grounded version of yourself, therapy can provide both insight and structure. Schedule a consultation to learn how we can support your growth in 2026 and beyond.
Matt Sosnowsky, LCSW, MSW, MAPP is the founder and director of Philadelphia Talk Therapy. For over a decade, Mr. Sosnowsky has provided psychotherapy services in agency and private practice settings, helping individuals overcome mental health challenges, manage life transitions, and find passion & meaning in life.
