What science says about how to stick with your New Year’s resolutions

The clearer the goal, the easier it is to follow through and track progress.

Every January, millions of people make New Year's resolutions to improve their health, finances, relationships and more. But most abandon their resolutions before the month is over. In fact, the second Friday in January is often called Quitter's Day because people have often given up on their resolutions by then.

Why is it so hard to make resolutions that stick? And what proven strategies can help you follow through with your goals? Let's explore how to make changes that last for the long term.

Why do New Year's resolutions fail?

While the new year provides a temporary burst of motivation, the majority of people who set resolutions — a whopping 80% — give up on them before February. So what happens between Jan. 1 and 31 that causes so many people to give up on their goals?

The reason lies in the fact that our brains are wired for repetition. Habits help the brain conserve energy by allowing us to perform certain tasks on autopilot. A habit is made up of three components:

• Cue: A trigger that tells the brain to initiate a behavior
• Routine: The action you take
• Reward: The payoff that reinforces the loop

When you first perform a task, like driving to work, it requires attention and focus. With repetition, the task gets stored in the basal ganglia — the brain's habit center — and becomes automatic.

Taking a different route, however, requires your prefrontal cortex — the brain's decision-making center. This takes a lot more mental energy than running on autopilot, which is why we often default to something familiar.

Beyond biology, many resolutions leave little room for error. If your resolution is to go to the gym five days a week, you may abandon the goal if you miss a day because the streak is "broken."

Also, resolutions like "get in shape" or "eat healthier" are incredibly vague. It's hard to follow through with these goals because there isn't a clear objective.

How to create resolutions that stick

So how do you set resolutions that work with your brain instead of against it? Here are a few strategies you can use to create goals you can stick to:

Start small

It's tempting to set big goals at the start of the year. But aiming too high too fast leads to burnout. Start small and work up to a larger goal, focusing on consistency instead of intensity. Try something like, "I'll walk for five minutes after lunch once a week." Quick wins trigger the "feel good" chemical dopamine and reinforce the habit.

Set SMART goals

SMART goals provide structure and clarity for your resolutions. By helping you pin down important details, this tactic gives you the tools to be thoughtful and intentional about the when and how of your goals:

• Specific: What are you trying to accomplish? Rather than "working out more," you might say something like, "I want to work out three times a week."
• Measurable How will you measure progress? For example, you might download an app that reminds you to log your workout each day.
• Achievable: What resources do you need to achieve your goal? This might be a gym membership, home dumbbell set or a yoga mat you can take to work.
• Realistic: Is this goal realistic for you? Consider current time or budget constraints that may affect your ability to perform the task.
• Time-bound: When will you do it? Will you go to a yoga class right after work or squeeze in a workout on your lunch break? Choose times that fit naturally with the flow of your day.

The clearer the goal, the easier it is to follow through and track progress.

Use visual cues

Your surroundings should support your goals. Want to drink more water? Keep a glass by your bed so you can drink it as soon as you wake up. Want to eat more fruits and vegetables? Put them at eye level in your fridge or on the counter. Visual cues can trigger your new habit and make it effortless.

Track and celebrate all progress

Reward is the last part of the habit structure (sometimes called a habit loop) — and one of the most important. Habit trackers provide visual reinforcement and accountability that reinforce the loop. There's also the natural reward that comes with a new habit, such as getting more sleep or feeling stronger from working out consistently. This reinforces the idea that you are someone who follows through with goals.

Keep yourself accountable

Social support can go a long way toward keeping you accountable. Share your goals with someone who will check in with you regularly or join a group with others working toward a similar goal. You can also use an app that lets you celebrate and share milestones.

Small steps to New Year's resolution success

Change doesn't happen overnight, nor does it occur through willpower alone. Creating systems that work with how your brain forms habits, rather than fighting against it, makes it easier to follow through with your New Year's resolutions. Set yourself up for success by starting small and celebrating your progress every step of the way.