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    "original_url": "https:\/\/www.nytimes.com\/2026\/01\/31\/well\/move\/new-years-resolutions-goals-advice.html?campaign_id=9&emc=edit_nn_20260210&instance_id=170857&nl=the-morning&regi_id=122976029&segment_id=215048&user_id=b25c5730c89e0c73f75709d8f1254337",
    "parsed_content": "AdvertisementSKIP ADVERTISEMENTSupported bySKIP ADVERTISEMENT5 Simple Ways to Get Your New Year\u2019s Resolutions Back on TrackExperts share their best advice to help you recommit to your goals.Share full articleCredit...Kate DehlerBy Christine YuPublished Jan. 31, 2026Updated Feb. 2, 2026In January, the new year can feel brimming with possibility. Researchers call this the \u201cfresh start effect,\u201d and it can allow you to view yourself in a more optimistic light, said Hengchen Dai, associate professor and behavioral scientist at U.C.L.A. Anderson School of Management. This can help you to motivate, but it can also lead you to set overly ambitious or unrealistic resolutions.Just a few weeks later, you might find your enthusiasm wavering: In one Pew Research Center survey from 2024, more than 40 percent of people had ditched some or all of their resolutions by mid- to late January. And if you\u2019re starting to fall short of your goals, you might be tempted to give them up altogether.But setbacks are part of the learning process, said Ayelet Fishbach, a professor of behavioral science and marketing at the University of Chicago Booth School of Business. \u201cThis is the essence of living,\u201d she added.If you\u2019ve faltered, here are strategies that behavior and psychology experts recommend to help you get back on track with your resolutions.Reframe your goals.The way you think about your resolutions can influence your intrinsic motivation \u2014 or the drive to pursue something for it\u2019s own sake \u2014 which is an essential ingredient for building a habit, Dr. Fishbach said. The amount of satisfaction you get from working toward a goal has the biggest impact on whether you\u2019ll keep at it, she added.Don\u2019t tell yourself a goal is important, Dr. Fishbach said. Instead, frame it around what will make it fun and exciting for you. Or consider how you can cultivate more joy or positive emotions in the process. For example, if cooking more consistently is a goal, maybe you listen to your favorite podcast while making dinner. If you\u2019re aiming to work out more, invite your friends to join you at the gym. This strategy is known as temptation bundling.\u201cWhen we\u2019re happier, we\u2019re more likely to be successful,\u201d said Valorie Burton, author of \u201cThe Rules of Resilience.\u201dIt can also help to think of your goal as a \u201cdo\u201d instead of a \u201cdon\u2019t,\u201d Dr. Fishbach said, because so-called avoidance goals are hard to stick with. So, rather than setting out to drink less coffee, you might resolve to drink more water.Give yourself a buffer.It takes energy to be disciplined and consistent, Ms. Burton said. Work, family and other commitments can make it harder to execute your resolutions perfectly, especially if your target is overly ambitious or rigid.Building resolutions with a buffer \u2014 or extra wiggle room in case something unexpected comes up \u2014 can replenish your energy and motivation, Dr. Dai said. \u201cYou give yourself a limited opportunity to have a setback,\u201d she said. \u201cIf you do have a setback, you realize it\u2019s part of the plan,\u201d she added, and not the end of the world.If you aspire to go to bed every night by 10 p.m., for example, you might set your minimum target at five nights a week. The other two days become your buffer, or emergency reserve. One 2021 study found that when people built an emergency reserve into their goals, they were more likely to stay committed to pursuing them even after experiencing failure.Track what you\u2019ve already accomplished.Monitoring your progress can boost your motivation, increasing the likelihood that you\u2019ll stick with a goal and achieve it.When you\u2019re in the early stages of pursuing your goal or you\u2019re experiencing self-doubt, look back on what you\u2019ve already accomplished, Dr. Fishbach said, instead of fixating on what remains to be done.Say, for example, your resolution is to go to the gym 100 times this year. Your first few visits are just a drop in the bucket compared to the ones you have left, and you may feel discouraged. \u201cWhen you feel like you\u2019re far from your goal, it\u2019s harder to respond to setbacks,\u201d Dr. Fishbach said.Instead, track the number of times you\u2019ve successfully visited the gym. This switch in perspective turns each completed action into a building block toward your goal.Write down your vision.Some research has suggested that self-affirmations can help people become more receptive to changing their behavior.For that reason, it can help to have a clear vision statement to guide you in pursuit of a goal, Ms. Burton said. \u201cWhen your goals are rooted in what matters to you, you\u2019re more likely to persevere when things get difficult,\u201d she said.Write out a vision that reflects the future you\u2019d like to see, and start with your values. If your resolution is to exercise more consistently, your vision might include statements like, \u201cI move my body daily\u201d and \u201cI am stronger with every workout.\u201d Don\u2019t just write it and forget it. Every day, read it or listen to a recording of yourself reciting it.Affirmations and vision statements can help you build a positive mind-set that reinforces your core beliefs and allows you to deflect self-doubt when you hit a rough patch.\u201cIt reminds you of who you aim to be, and it becomes easier to show up that way,\u201d Ms. Burton said.Know when to quit.Still, not every goal is worth hanging on to. Dr. Dai recommended setting \u201ctripwires,\u201d or predetermined markers \u2014 like the start of a new month or an interim milestone \u2014 that prompt you to deliberately reassess your goals.When you reach these markers, consider whether your goal is still something you desire, whether it\u2019s feasible and whether there\u2019s a good chance you\u2019ll make progress, Dr. Fishbach said. Or, is there something more valuable you could do with the same time, energy or money?You should also consider how your goal meshes with various parts of your life \u2014 work, leisure, family, finance, health and community \u2014 and other ambitions you might be pursuing. Goals need to fit together, Dr. Fishbach said, for us to stay motivated. Behavior change experts call this goal harmony.\u201cGiving yourself permission to quit can actually open up the door for what you really want in your life,\u201d Ms. Burton said.Christine Yu is a freelance journalist and the author of \u201cUp to Speed: The Groundbreaking Science of Women Athletes.\u201dA version of this article appears in print on Feb. 4, 2026, Section A, Page 3 of the New York edition with the headline: Here to Help; Backsliding on Your Resolutions? Here\u2019s How to Get on Track.. Order Reprints | Today\u2019s Paper | SubscribeRead 1 commentShare full articleRelated ContentAdvertisementSKIP ADVERTISEMENT",
    "ai_headline": "5 Simple Ways to Get Your New Year\u2019s Resolutions Back on Track",
    "ai_simplified_title": "Experts Advise on Maintaining New Year's Resolutions",
    "ai_excerpt": "Experts offer strategies to help people recommit to their New Year's resolutions. The advice includes reframing goals, building in buffers, tracking progress, writing a vision statement, and knowing when to quit. The article provides practical tips based on behavioral science and psychology.",
    "ai_subject_tags": [
        "New Year's Resolutions",
        "Goal Setting",
        "Behavioral Science",
        "Psychology",
        "Motivation",
        "Habit Formation",
        "Self-Improvement"
    ],
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