Many people make New Year resolutions, but research cited by Syracuse University shows these plans often collapse within weeks. Tracey Musarra Marchese, a professor of practice in social work in the School of Education at Syracuse University, offers a practical approach to turn ambitious resolutions into lasting habits.
Marchese highlights several key strategies. First, avoid unrealistic expectations and focus on a single, small first step rather than a distant final result. For example, instead of the broad goal "I want to lose 30 pounds," identify the very first action that moves you toward that aim. Breaking a large goal into bite-sized pieces builds momentum and strengthens confidence, and celebrating small wins helps sustain motivation.
Support and accountability are important too: research shows that when another person knows your goal you receive encouragement and helpful check-ins, which raise success rates. Self-compassion is essential because perfectionism can cause setbacks to feel like total failure; give yourself grace, adjust plans, and treat each day as a new opportunity. Reframing goals as additions—adding activities you enjoy rather than only removing habits—often feels more motivating.
Marchese sums up the advice plainly: "Every day is a new chance," Tracy says. "Start small, build habits, and celebrate progress. That’s how real change happens." Source: Syracuse University.
Difficult words
- resolution — a personal plan to change or improveresolutions
- momentum — increasing energy or progress over time
- accountability — having others check and support your progress
- self-compassion — kindness toward yourself after setbacks
- perfectionism — need to do things perfectly, often unreasonably
- reframe — presenting an idea in a more positive wayReframing
- celebrate — notice and enjoy small achievements or progresscelebrating
Tip: hover, focus or tap highlighted words in the article to see quick definitions while you read or listen.
Discussion questions
- Which specific small first step could you choose for one personal goal, and why would it help?
- How might having someone else know your goal change your behaviour or motivation? Give an example.
- What are the advantages of adding enjoyable activities to your routine instead of only trying to remove habits?
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