New Year's resolutions – how to really stick to them
14. Jan 2026
For many people, the turn of the year feels like a new beginning. A blank slate, new opportunities, new goals. More exercise, healthier eating, less stress, more time for yourself, or new career plans—the list of New Year's resolutions is long. But it is just as well known that motivation often wanes as early as January.
Why resolutions so often fail
The most common reason: we take on too much at once. Big changes sound motivating, but they are difficult to maintain in everyday life. Added to this is the pressure to want to do everything perfectly right away. As soon as a resolution is not kept, frustration quickly sets in—and many give up completely.
But the opposite is actually helpful: realistic goals and patience with yourself.
Consistency beats perfection
Motivation can be a powerful starting point—but it fluctuates. Consistency is key to long-term change. People who take small, achievable steps on a regular basis are more likely to stick with it than those who only start on days when they feel particularly motivated.
Instead of waiting for the perfect moment, it helps to establish fixed routines. This way, resolutions become part of everyday life and don't have to be "worked out" anew each time.
Motivation feels good, but it is not a permanent state. It is strong at the beginning, but fades in everyday life. What really helps are routines. Small, fixed habits require less willpower and are easier to integrate into everyday life.
Example:
- Instead of "I'm going to exercise every day this year," try "I'm going to make a conscious effort to exercise two to three times a week."
- Instead of "I'm only going to eat healthily," try: "I'm going to include one healthy meal every day."
Setbacks are part of the process
Missing a day of training or falling back into old habits is not a failure. Setbacks are normal and human. The important thing is to carry on the next day—without feeling guilty.
Our tips for staying on track:
Concrete strategies in everyday life help ensure that good intentions don't just remain good ideas. Even small adjustments can make a big difference:
- Formulate specific goals: The more specific a goal is, the easier it is to achieve. Instead of "more exercise," try "30 minutes of exercise on Mondays and Thursdays."
- Make your resolutions visible: Notes on the mirror, reminders on your phone, or a weekly schedule help you keep your goals in sight.
- Plan routines: Fixed times in your calendar give resolutions a place in your everyday life—like an appointment with yourself.
- Stay realistic: It's better to do less and do it consistently than to put too much pressure on yourself and give up.
- Celebrate progress: Even small successes are successes. Being aware of what is already working motivates you to keep going.
- Seek support: It's often easier to stick with it when you have friends, family, or colleagues on board.
Stay focused, be patient with yourselves, and give your goals time—we wish you every success with your New Year's resolutions.
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