For 2026 Resolutions, Choose Small, Structured Habits Over Grand Promises

Overview

• Research cited across outlets finds most New Year's pledges fade quickly, including a U.S. two-year study where 77% stayed a week and only 19% kept goals for the full period.
• Experts advise selecting one or two realistic behaviors, breaking them into small projects, and scheduling monthly check-ins to adjust plans.
• Habit stacking—linking a new action to an existing routine—and deliberate environmental cues are recommended to make changes stick.
• Setbacks are expected, so plans should allow for relapses, avoid all-or-nothing words like "always" or "never," and prioritize restarting without self-criticism.
• A practical near-term approach encourages committing to repeatable changes for about 70 days to reduce resistance and build familiarity.