Struggling to keep your New Year's resolutions? Learn the science behind why we make them and how to stick to your goals this year. Discover expert tips!

The start of a new year: a time for fresh beginnings, new opportunities, and—of course—resolutions. From pledging to get fit to vowing to be more organized, millions of people across the globe set New Year’s resolutions. But, as we all know, sticking to them is often easier said than done. What does the data say about the success (or failure) of these resolutions? And more importantly, why do we set them in the first place?

The Rise and Fall of New Year’s Resolutions

Research suggests that nearly 45% of Americans make New Year’s resolutions, yet only 8% manage to keep them. That’s right—while the majority of people start the year with high hopes and ambitious goals, a staggering 92% will eventually fall short.

But let’s not be too harsh. After all, making a resolution isn't just about achieving a goal; it’s also a reflection of human nature, desire for self-improvement, and societal influence.

The Psychology Behind New Year’s Resolutions

Why do we make New Year’s resolutions in the first place? Is it because of some ingrained societal pressure to "turn over a new leaf," or is it rooted in deeper psychological mechanisms?

1. The Fresh Start Effect: One theory, called the "fresh start effect," suggests that the New Year serves as a natural time for a mental reset. It provides a tangible moment to start over and distance oneself from past failures or setbacks. This effect is backed by research from the University of Pennsylvania, where it was found that people are more likely to pursue long-term goals at the start of a new year or after significant life events (such as moving cities or starting a new job).

2. The Desire for Self-Improvement: Humans are inherently motivated by self-improvement. Making a New Year’s resolution gives us a structured way to signal to ourselves that we want to grow and evolve. This aligns with research in behavioral psychology, particularly the "self-determination theory," which posits that people are more likely to commit to goals when they feel they are driven by intrinsic motivation rather than external pressure.

3. The Influence of Social Norms: There’s also the social aspect of New Year’s resolutions. In a society where resolutions are celebrated and often shared on social media, there’s an unspoken expectation to make and follow through on them. The sheer number of New Year’s resolution-related articles, blog posts, and commercials reinforces this expectation.

The Most Common New Year’s Resolutions (And the Data Behind Them)

Every year, the same resolutions tend to top the list. According to a 2024 survey by Statista, here’s what people resolve to do most:

1. Exercise more: 50%

2. Lose weight: 48%

3. Get organized: 34%

4. Learn a new skill or hobby: 32%

5. Save more money/spend less money: 30%

6. Quit smoking: 24%

7. Spend more time with family and friends: 22%

8. Travel more: 18%

Interestingly, while these resolutions are perennial favorites, there’s a common theme: improving personal well-being. Whether it's physical health, financial stability, or relationships, the core idea behind most resolutions is the desire for personal growth and a better quality of life.

Why Do So Many Resolutions Fail?

With such a high failure rate, one might wonder: what causes these well-intentioned promises to unravel?

1. Unrealistic Expectations: Research shows that many resolutions fail due to unrealistic or overly ambitious goals. A study published in the Journal of Clinical Psychology found that people who set vague or overly ambitious resolutions (e.g., “I want to lose 50 pounds by March”) are more likely to give up. The key to success, experts say, lies in setting achievable and specific goals.

2. Lack of Accountability: Accountability is another significant factor. People who share their goals with others, whether a friend, family member, or support group, are more likely to follow through. Without that social reinforcement, the chances of giving up increase dramatically.

3. The "All-or-Nothing" Trap: The all-or-nothing mentality is another common pitfall. If a person makes a small mistake or breaks their resolution once, they might feel like they've failed entirely and abandon the goal altogether. Cognitive Behavioral Therapy (CBT) encourages people to avoid this mindset and instead focus on progress over perfection.

4. Lack of Immediate Results: The human brain craves instant gratification, and when results aren’t visible right away, it’s easy to lose motivation. This is why resolutions involving long-term change, such as losing weight or quitting smoking, are often harder to keep. The process of forming new habits takes time and requires sustained effort, which is challenging for many people.

How to Stick to Your New Year’s Resolution and Achieve Your Fitness Goals with Level Up Living Personal Training

If you’re determined to stick to your New Year’s resolution this year, there are several strategies backed by research that can help improve your chances of success. At Level Up Living Personal Training, we’ve designed a proven approach to help you achieve your fitness goals, whether you're looking to lose weight, build muscle, or simply improve your overall health. Here are five actionable steps to help you stay on track and reach your fitness goals:

1. Set SMART Goals: Specific, Measurable, Achievable, Relevant, and Time-bound (SMART) goals are far more effective than vague or broad resolutions. For example, instead of saying “I will exercise more,” you could say, “I will go for a 30-minute walk every day after dinner for the next month.” This provides clarity, focus, and a way to track progress.Working with a personal trainer at Level Up Living can help you set and achieve these goals with customized fitness plans that are designed for your specific needs.

2. Start Small and Build Momentum: Instead of attempting a massive overhaul of your lifestyle, begin with small, manageable changes. Gradually building momentum through small wins increases your chances of sticking with your fitness goals. At Level Up Living Personal Training, we focus on breaking down your long-term fitness goals into short-term, achievable steps that allow you to celebrate incremental progress. Research from The American Journal of Lifestyle Medicine shows that small wins are crucial for long-term success in habit formation, and our trainers are here to help you experience those wins.

3. Use Positive Reinforcement: Rewarding yourself for meeting smaller milestones is a key strategy to stay motivated. Positive reinforcement activates the brain’s reward centers, making it more likely you’ll stick to your fitness plan. Whether it’s recognizing your progress or treating yourself to something special after achieving a target, rewards keep you on track. Level Up Living encourages clients to track their fitness achievements and celebrate every step forward, no matter how small.

4. Find a Support System: Accountability is one of the most powerful motivators when it comes to achieving your fitness goals. Whether it’s a workout buddy, a family member, or an online fitness community, sharing your fitness resolutions with others significantly increases your chances of success. Studies show that people who make public commitments to their goals are more likely to follow through. At Level Up Living, you can choose between personalized coaching or dynamic group classes, both of which provide the support and accountability you need to stay on track. With a personal trainer by your side or the energy of a group class, you’ll have the motivation and encouragement to keep pushing forward, helping you achieve your fitness goals faster.

5. Be Kind to Yourself:It’s important to remember that fitness success isn’t about perfection—it’s about progress. Be kind to yourself if you experience setbacks, and don’t give up just because things didn’t go perfectly. Level Up Living believes in building sustainable fitness habits that work with your lifestyle. If you fall off track, simply adjust your approach and keep moving forward. The key to long-term success is persistence, and we’re here to support you every step of the way.

Paris Nahas, owner of Level Up Living, was recently featured on 7News, sharing expert advice with the Greenville community on how to stick to your New Year's resolution. Plus, hear from some of our clients about what they're already doing to crush their fitness goals this year! Watch the video here.

Ready to Achieve Your Fitness Goals This Year?

New Year’s resolutions offer a fresh opportunity to strive for self-improvement and change, especially when it comes to your health and fitness. But while the best of intentions are often there, sticking to your fitness goals can be easier said than done. That’s where Level Up Living Personal Training can help. With our expert guidance, personalized coaching, or dynamic group classes, we provide the support and accountability you need to turn your fitness goals into lasting habits.

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Citations:

1. University of Pennsylvania. (2014). The Fresh Start Effect: Temporal Landmarks Motivate Aspirations and Achievements. Psychological Science.

2. Deci, E. L., & Ryan, R. M. (1985). Intrinsic Motivation and Self-Determination in Human Behavior. Springer Science & Business Media.

3. Statista. (2024). Share of U.S. adults who made New Year's resolutions as of January 2024. Statista Research Department.

4. Norcross, J. C., Mrykalo, M. S., & Blagys, M. D. (2002). Psychotherapy and Behavior Change: The Role of New Year’s Resolutions. Journal of Clinical Psychology.

5. American Journal of Lifestyle Medicine. (2019). The Power of Small Wins in Lifestyle Change. American Journal of Lifestyle Medicine.

6. Laing, M., & Fox, S. (2018). Making and Keeping New Year’s Resolutions: The Role of Accountability. Journal of Social and Personal Relationships.

7. Nahas, Paris. "Paris Nahas Shares Expert Advice on Sticking to New Year's Resolutions with Greenville Community." 7News, 2025, https://www.wspa.com/video/advice-from-personal-trainers-on-how-to-stick-to-your-new-years-resolution/10337003/