Want to stick to your 2026 resolutions? Psychologists share how to make your New Year goals work

Every January begins with hope and a long list of promises we make to ourselves. But once the holiday buzz fades, many people find their motivation slipping faster than their leftover decorations go back into storage. Gym memberships go untouched, ambitious plans lose steam, and the pressure to “transform” can feel overwhelming. Psychiatrists say this annual struggle is more common than you think — and it has little to do with willpower. It’s about how our brains handle change.

Once the New Year excitement settles, the pressure to reinvent yourself often leads to anxiety. Dr Dion Metzger, a board-certified psychiatrist, told CBS News that people love the idea of a fresh start, but they often “psych themselves out.” She explained that most resolutions fail because we set huge goals over long periods and give up quickly when progress doesn’t match our expectations.

One habit at a time

A big mistake, she said, is trying to tackle too many changes at once. Health-related goals are usually at the top of the list, but even those can backfire when bundled together. Dr Metzger offered a simple rule: take it one habit at a time. If you want to eat healthier and exercise more, start with just one. Your brain adapts better when it isn’t overwhelmed.

Be very specific about your goals

She also emphasised the importance of specificity. Broad targets like getting fitter or boosting mental health sound good, but they’re vague. People often try to leap from zero activity to intense routines, which sets them up for failure. Dr Metzger recommended starting small — maybe one or two days of movement a week instead of committing to a full Monday-to-Friday schedule.

Buddy-up

Accountability can also make a big difference. She said the buddy system works remarkably well because having someone check in keeps you consistent. Whether it’s a friend, partner, or family member, sharing goals and tracking progress together can make sticking to resolutions feel less daunting and more doable.