Are New Year’s Resolutions Worth Making? (& 5 Tips To Make Them Work in 2025)

Featured

Written by:

This article was reviewed by Craig Primack, MD, FACP, FAAP, FOMA.

Most people break their New Year’s resolutions within three months. And let’s face it, some of us don’t even make it to the end of January. It’s sad but true. With the odds stacked against you, you may be wondering whether New Year’s resolutions are worth making. 

Ultimately, it will depend on you and your goals. But generally speaking, we think New Year’s resolutions can be effective. 

While you can set goals any time of year, January 1st gives you that blank-slate feeling. The holidays are over, you’re getting back into your routine, and motivation is in the air.

Read on to learn why New Year’s resolutions are important to so many people and how you can make them work for you. We’ll explain how you can set goals and develop healthy habits that you’ll actually stick to.

Are New Year’s Resolutions Effective?

They can be. When you set New Year’s resolutions, you’re dedicating time to self-reflection and thinking hopefully about positive changes you want to make in the coming year. This can give you clarity, intention, and motivation.

“New Year’s resolutions are a sign of commitment,” says Jessica Yu, Ph.D., clinical psychologist and Senior Director of Patient Experience at Hims & Hers. “For people trying to lose weight, resolutions help bring a vague thought about wanting to lose weight into focus. They encourage people to be specific about their weight loss goals and what it will take to reach them.”

The science of goal-setting can help you set New Year’s resolutions that you’ll actually stick to. 

5 Tips for Setting New Year’s Resolutions

Here are some tips to help you make and reach your self-improvement goals:

1. Set SMART Goals 

If you’ve read any goal-setting advice before, you might have heard of SMART goals. 

SMART goals are goals that are: 

  • Specific 

  • Measurable

  • Achievable 

  • Relevant 

  • Time-bound 

Rather than general New Year’s resolutions of “workout more” or “lose weight,” SMART goals would be “walk for at least 30 minutes, five times a week, for the next three months” or “lose 10 pounds by sister’s wedding in April.” They’re more specific and quantifiable.

2. Set “Approach” Goals 

You might not have heard of these types of goals. “Approach” goals are action-oriented; they involve doing something. They may be more effective than goals that focus on restriction or avoidance. “Avoidance” goals involve not doing something. 

For example, an approach goal would be: drink more water. An avoidance goal would be: stop drinking soda with dinner.

Research shows approach goals are associated with more positive emotions and better well-being. Beyond being better for your mental health, they may help you stick to your resolutions.

One study found that those who set approach goals as their New Year’s resolutions were significantly more successful than those who set avoidance goals.

3. Plan for and Accept Setbacks 

Setbacks happen. But you don’t need to give up on your goals just because you slipped up or life got busy.

Make a plan for any potential setbacks you can see coming — like a vacation. Consider adapting your goals during this time and making a plan to get back on track.

New Year’s resolutions that involve moving toward a goal or building a new habit — like eating healthier — allow for flexibility. While strict resolutions that require you to do (or not do) something every day — like give up carbs — can set you up to fail. 

A year is a long time. Don’t let one or two off days ruin what could be a great year for you. If you have a setback, give yourself some grace, adjust your goals if necessary, and keep moving forward.  

4. Track Your Progress With a Friend 

There’s mixed research on this one, so it really depends on what motivates you. But one study suggests that sharing your goals with a friend could help you achieve them. And sharing your weekly progress can help even more. 

The study divided participants into five groups: 

  • Group one was asked to just think about their goals.

  • Group two was asked to write down their goals.

  • Group three was asked to write down their goals and make an action plan for how they’d achieve them.

  • Group four was asked to write down their goals, make an action plan, and send their goals and action plan to a friend. 

  • Group five was asked to write down their goals, make an action plan, send their goals and action plan to a friend, and share weekly progress with that friend.

We’re sure you can guess which group was most successful. Group five achieved significantly more than the other groups. 

If sharing your personal goals or progress with a friend feels like too much, think about joining a support group or working with a coach or healthcare provider. 

And know that even just writing your goals down — as opposed to just envisioning them — can help you achieve them.

5. Choose a Start Date That Works for You

Yes, they’re called New Year’s resolutions, but don’t let that put you off. Set goals at any point that works for you.

If you’re traveling for the holidays and back on January 10th, set your goals to begin then. If January is a crazy work month for you, start your resolutions on February 1st or focus on small steps before then. 

Starting goals at a time that suits you best will only help you achieve them — and feel better about the whole process.

It doesn’t matter if it’s midnight on January 1st or 2:18 p.m. on a Tuesday in March. There’s never a bad time to start working toward a healthier you.

Frequently Asked Questions

Here are some final FAQs about setting New Year’s resolutions: 

Why are New Year’s resolutions important? 

They’re a great opportunity to reflect on not-so-good habits from the past year, think about what you want for your life, focus on a new beginning, and use that “fresh-start effect” to kickstart your journey.

What is a New Year’s resolution? 

New Year’s resolutions can involve building healthy habits, breaking bad habits, or taking action to create the life you want. There are no rules. And remember, a resolution doesn’t have to be something you do (or don’t do) every day. It can be a goal you want to work toward over the coming year. 

Do New Year’s resolutions work? 

New Year’s resolutions can work if you set achievable goals, plan for setbacks, and allow for flexibility. Putting your goals down on proverbial paper can help — list them in your notes app, put them in a journal, or stick a Post-it note on your bathroom mirror. For extra accountability, share your goals with a loved one and update them on your progress throughout the year.  

How many New Year’s resolutions should I make? 

This one’s highly personal. About half of Americans make more than one New Year’s resolution each year. But too many resolutions can pull your energy and focus in too many directions and lead to overwhelm. Try setting one main goal and a few smaller, supporting goals. 

Are New Year’s Resolutions Worth Making? Final Thoughts

Many of us set resolutions in the New Year only to break them a few months, weeks, or maybe even days later. So, should you make New Year’s resolutions? We still think so. 

Why are New Year’s resolutions worth making? There’s nothing special about January 1st. But for many, the first day of the year creates a fresh-start feeling that motivates them to make changes.

This article originally appeared on Forhers.com and was syndicated by MediaFeed.org

More from MediaFeed:

7 Tips for Avoiding Holiday Weight Gain (& How to Get Ahead of That Post-Holiday Weight Loss)

7 Tips for Avoiding Holiday Weight Gain (& How to Get Ahead of That Post-Holiday Weight Loss)

Thanksgiving, Christmas, Hanukkah, New Year’s Eve — during the holiday season, we encounter high-calorie food and drink at seemingly every turn, so it’s no surprise that holiday weight gain is a common problem.

If you’re on a weight loss journey or trying to maintain your weight, the holidays can make it tough to stick to your goals. But the holidays don’t have to derail your health and wellness, and you don’t need to restrict yourself or miss out on the festivities, either.

Below, we’ll go through some common hurdles as well as steps you can take to prevent or minimize holiday weight gain.

PeopleImages

Bottomless buffet table? Sugary snacks in the break room? Eggnog in the fridge? There are plenty of opportunities to eat and drink more than usual during the holiday season.

Research shows the average holiday weight gain — from Thanksgiving to New Year’s Day — is about 0.8 pounds. While this probably won’t affect your BMI (body mass index) right away, it can lead to weight creep.

Most people don’t lose this added weight after the holidays are over, so it adds up over time.

Is it normal to gain weight in the winter? You bet. There are many contributing factors. You might gain weight this time of year due to:

All this can come from a jam-packed social schedule, boozy parties, cold weather, food-focused family gatherings, and wanting to enjoy traditional meals, snacks, and desserts.

Remember, Thanksgiving and Christmas weight gain is nothing to be ashamed of. It’s very common. But, if you’re looking to prevent or minimize weight gain over the holidays — or to get back on track in January — there are some steps you can take.

nicoletaionescu/istockphoto

The holidays and weight gain don’t have to go hand in hand. Here’s what you can do to avoid or minimize weight gain and still enjoy this time of year.

DepositPhotos.com

If you find yourself constantly grazing or overeating during the holidays, try practicing mindful eating. This involves being more aware of what and when you’re eating and asking yourself if you’re really hungry.

If you are, go right ahead. If not, determine whether you’re eating out of boredom, stress, or habit and try to address that need without food or with a healthier option.

Slow down and savor food at mealtimes. You might find you enjoy indulgent snacks and meals more, and then don’t feel the need to overeat (or eat them every day) during the holiday season.

GLimages / iStock

You don’t have to avoid your holiday favorites. But we’re sure you have a few meals or traditions you enjoy more than others.

Make a plan for the holiday foods, drinks, or days you want to enjoy and stick to healthy eating the rest of the time.

For example, you could: 

  • Indulge on Thanksgiving and Christmas Day, but stick to healthier portions on other days.

  • Enjoy festive foods at gatherings, but avoid snacking on them while you’re cooking.

  • Pick your two favorite sides off the buffet table, but skip the ones you’re “meh” about.

Holiday eating and weight maintenance are all about balance.

DepositPhotos.com

Protein and fiber can help suppress your appetite and make you feel fuller for longer. Research suggests protein may even help reduce food cravings, too. (Learn more about How Much Protein Should You Eat?.)

Try incorporating these nutrients into most of your meals and snacks. You might find it easier to avoid overeating or mindlessly snacking when your body’s full and satisfied.

Got a holiday gathering coming up? Make sure the meals you eat beforehand are high in protein and fiber so you go in feeling well-fueled.

And when you’re eating holiday meals, load up on lean meats, legumes, complex carbs, and veggies before anything else.

bhofack2 / iStock

Even the most strong-willed among us will find it hard to resist a fridge or pantry full of rich holiday foods.

If possible, minimize the high-calorie foods you bring into the house to begin with.

That could mean you avoid bringing home leftovers after parties or take your leftovers to work to share with colleagues after you’ve hosted.

AndreyPopov / istockphoto

Meal times get thrown off on special days, of course. But try sticking to regular meal timings on non-holiday days.

Don’t skip meals in an effort to “make up for” overindulging, and don’t restrict yourself before big food-focused events. This can lead to extreme hunger and overeating later on.

Eat regular, nutritious meals to keep yourself energized and satisfied. Have healthy snacks on hand — especially when traveling — and consider preparing balanced meals in advance for busy weeks.

Qwart/istockphoto

The winter holidays may disrupt your usual exercise routine, but you can still find ways to make physical activity a priority this time of year.

That could mean going for long walks with family members or getting out for a solo bike ride to see the neighborhood decorations.

If cold weather is a challenge, adapt your routine. Gym classes, at-home yoga, or jogging on the treadmill can help you stay active without needing to brave the elements.

Try to avoid the “all-or-nothing” trap. If you don’t have time for a full workout, try a 15-minute burst of exercise instead of skipping working out altogether.

dragana991 / iStock

Getting enough shut-eye can be tricky at the best of times, but late-night social events, family visits, and holiday travel only make things harder.

As much as you can, prioritize getting at least seven hours of sleep a night.

Our top holiday sleep tips include:

  • Keeping a regular sleep schedule on non-holiday days

  • Catching up on lost sleep with short afternoon naps

  • Avoiding heavy meals close to bedtime — consider large lunches instead when scheduling events

  • Taking time to wind down in the evening, especially if holiday stress is creeping in

Sleep deprivation can increase your appetite, decrease your self-control, and trigger cravings for unhealthy foods.

brizmaker/istockphoto

Is holiday weight gain temporary? It can be, if you take steps to lose weight once the holidays are over.

The new year is a great time to kickstart new routines, form healthy habits, and get back on track to meet your goals.

Here are a few of our post holiday weight loss tips:

  1. Start a strength-training program. Building muscle helps you burn more fat during activity and while at rest.

  2. Add more protein to your diet. Lean proteins help you feel full longer and build more muscle.

  3. Consider weight loss injections. Weight loss injections like compounded semaglutide — which contains the same active ingredient as Ozempic® — can help kickstart your journey. (Learn more about Compounded Semaglutide.)

  4. Walk it off. Shoot for around 10,000 steps per day to help maintain a healthy weight.

  5. Check out oral weight loss pills. Oral meds can be a great option for people who aren’t into injections.

DepositPhotos.com

Remember to be kind to yourself this holiday season. If you’ve been on a weight loss or fitness journey, one or two festive treats won’t undo months of progress. So don’t waste time beating yourself up about a little backsliding.

When we’re too hard on ourselves, we’re more likely to adopt an all-or-nothing attitude. You know the one — I already broke my diet, so I might as well keep doing it!

To avoid this common holiday trap, prioritize self-care in all aspects of your life. Here are a few suggestions:

  • Get outside and spend some time in nature.

  • Start the day with a 10-minute meditation.

  • Find a quiet corner at your holiday party, close your eyes, and take five slow breaths.

  • Volunteer at a local animal shelter, food pantry, or nursing home.

  • Outsource where you can. Hire a house cleaning service, get a tasker to assemble that bookcase for you, or get your groceries delivered.

  • Light some candles, grab a book, and jump into a warm bath for some alone time before bed.

  • Ask friends and family for support when you need it.

  • Gift yourself a massage, spa treatment, or acupuncture session.

FireAtDusk / istockphoto

Don’t forget that holiday weight gain isn’t the only health problem that can crop up during the festive season. The holidays can be hard on your mental health. And we’re not just talking about the spike in cortisol that happens before you host a holiday dinner.

The holidays can bring up all kinds of issues. Feelings of loneliness and isolation are common. Grief over lost or absent loved ones can feel more acute. And things like house guests and travel arrangements can trigger major anxiety symptoms.

Once the chaos of the holidays is over, you might find that a low mood sets in. All these issues can contribute to weight gain and impact your overall health and well-being.

If you’re struggling, the new year is a great time to invest in your mental health. Consider talking with your primary care provider about a therapy referral. Or exploring telehealth therapy options online.

Valeriy_G/istockphoto

Having trouble sticking with your New Year’s resolutions? Lifestyle changes not making the impact you’d hoped for? It might be time to reach out for support, whether that’s from friends and family or a healthcare professional.

A healthcare provider, registered dietitian, or personal trainer can offer personalized advice that works for you.

This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment. Learn more about our editorial standards here.


This article originally appeared on ForHers.com and was syndicated by MediaFeed.org.

DepositPhotos.com

Caterina Robustelli / iStock

Featured Image Credit: mikel soria arbilla / iStock.

AlertMe