8 Science-Backed Strategies to Stick to Your 2025 Resolutions

Set SMART Goals

If your resolutions sound more like daydreams (“I want to get fit” or “I want to save money”), it’s time to get specific. Use the SMART framework: goals should be Specific, Measurable, Achievable, Relevant, and Time-bound. For example, instead of saying “I’ll eat healthier,” try, “I’ll cook three home meals a week by March.” Clear, concrete targets like this are easier to track and they keep you motivated.

Try Habit Stacking

Want to build a new habit? Piggyback it onto something you already do. For example, if you want to floss more, do it right after brushing your teeth. Already grab a coffee in the morning? Add a quick five-minute stretch while it brews. This technique is based on the psychological principle of context-dependent memory, which links behaviors to specific contexts. By attaching a new habit to an established one, you're more likely to remember and execute the new behavior without requiring extra motivation or willpower.

Practice Positive Reframing

Research has shown that positive reframing is one of the most effective coping strategies. So instead of framing goals as things you don’t want (“I’ll stop eating junk food”), focus on what you do want (“I’ll eat more fresh, whole foods”). Positive framing shifts your mindset and keeps your motivation intact, even when challenges arise. Focusing on what you gain, rather than what you lose, makes goals feel more rewarding and achievable.

Use Temptation Bundling

Temptation bundling is all about pairing a less enjoyable task with something you actually love. For example, do you want to work out more? Only let yourself binge your favorite podcast while you’re on the treadmill. Need to tackle chores? Play your go-to playlist while cleaning. Bundling a “meh” task with something fun makes it way more appealing, and you’re more likely to stick with it.

Focus on Consistency, Not Perfection

Perfectionism is a resolution killer. Instead of aiming to hit your goals flawlessly every day, focus on showing up regularly. Did you skip a workout or eat takeout one night? No big deal, the world didn’t end. Just get back on track the next day and strive for consistency. It builds momentum, and forgiving yourself for slip-ups keeps you from throwing in the towel altogether.

Leverage Social Support

Research has shown a strong correlation between social support and goal pursuit. In other words, goals are easier when you’ve got backup. Share your resolutions with a friend, join a group with similar goals, or find an accountability partner. Whether it’s a workout buddy or a supportive family member, having someone in your corner can make all the difference. Social connections keep you motivated, provide accountability, and make the journey less lonely (and a lot more fun).

Use the WOOP Framework

Here’s the deal: visualization alone won’t cut it. That’s where WOOP (Wish, Outcome, Obstacle, Plan) comes in. First, identify your goal and visualize the outcome. Then, pinpoint the obstacles in your way and create a plan to overcome them. This method balances optimism with practical problem-solving. This way, instead of just hoping for success, you’ll actually prepare for it.

Practice Self-Compassion

Resolutions aren’t all sunshine and rainbows. You’re going to stumble and you already know that. We all do! The key is to treat yourself with kindness when you do. Instead of beating yourself up, remind yourself that setbacks are part of the process. Self-compassion can help you bounce back faster and stay motivated longer. If you have a tendency to be harsh on yourself, imagine you’re someone else. Would you treat a loved one that way? No, you would encourage them to get back up and keep going. That’s what you should also do with yourself.

Sticking to New Year’s resolutions isn’t about willpower, it’s mostly about strategy. With these science-backed strategies, 2025 might just be the year you finally crush your resolutions. Let’s make it happen!