The Science of Behavior Change Can Set You Up for Success

New Year, New You?

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January, millions of people set New Year’s resolutions, hoping to turn over a new leaf and transform their lives. Yet, by February, the majority of these goals have already fallen by the wayside. Why do so many resolutions fail, and more importantly, what can we do differently to set ourselves up for success?

Let’s explore the top three reasons why resolutions fail and some science-backed strategies to make lasting changes instead.

1. Trying to Do Too Much at Once

One of the most common mistakes people make is biting off more than they can chew. Setting overly ambitious goals, like going to the gym every single day or completely cutting out sugar, sets us up for failure. Life happens, and when we inevitably slip up, it’s easy to feel defeated and give up altogether.

What to Do Instead: Aim for a 90 percent goal. This means picking goals you’re 90 percent sure you can achieve; if you can’t, make it something smaller or less frequent. For example, instead of resolving to work out daily, aim for three to four times a week. It might take longer to build up to your final goal, but it’s much more likely to happen.

2. Choosing Thought or Feeling Goals

Many resolutions are framed around changing thoughts or feelings, such as “be happy” or “stop stressing.” The problem is that thoughts and feelings are not fully under our control, making these types of goals frustrating and unattainable.

What to Do Instead: Choose behavioral goals instead of thought or feeling goals. Behavior is something you can directly control and take action on. It’s something that someone else can see you do.

For example, instead of resolving to “stop feeling stressed,” commit to “practicing deep breathing for five minutes a day.” By focusing on behaviors, you create clear, actionable steps that you can actually achieve.

3. Lack of Long-Term Motivation

Another pitfall is not having a deeper, value-driven reason for your resolution. Many people set goals based on distress (“I want to look good in a swimsuit”) or vague aspirations (“I want to be healthier”). These motivators rarely sustain us through the discomfort of change.

What to Do Instead: Identify a value-driven reason for your goal. Values are about who you want to be or how you want to show up. For example, instead of saying, “I want to lose weight,” you might say, “I want to be more present and active with my kids.”

It’s also important to recognize that health is not a value—it’s a domain. How will better health allow you to express who you want to be or your values? Understanding this deeper motivation helps you stick with your resolution even when it’s challenging.

Building a Better Strategy

Making lasting change isn’t about willpower—it’s about setting yourself up for success with realistic, value-driven, and actionable resolutions. This is all backed by science! Remember:

• Keep it manageable: Opt for 90 percent goals that you are confident you can achieve.
• Focus on actionable behaviors: Choose behavioral goals that are under your control.
• Connect to your values: Identify the deeper “why” behind your resolution.

As you head into the new year, ditch the cycle of failed resolutions and embrace a more science-based, sustainable approach to change. Your future self will thank you.