Each year many people set New Year resolutions, yet research 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 practical advice to make resolutions last.
Marchese says the trouble usually starts with unrealistic expectations. She recommends focusing on a single, small first step instead of a large final result. For example, rather than saying "I want to lose 30 pounds," aim for the first action that moves you in that direction. Breaking a big goal into bite-sized pieces creates momentum and builds confidence.
She also stresses support and accountability: when another person knows your goal, you get encouragement and a check-in. Self-compassion matters too, because perfectionism can make resolutions backfire. Finally, she suggests reframing goals as additions—adding a hobby or stress-relief activity—so change feels more positive. The overall message is to start now and begin with small, manageable steps.
Difficult words
- resolution — a decision to change or improve behaviorresolutions
- unrealistic — not likely or reasonable to happen
- momentum — increased movement or progress after a small start
- accountability — responsibility to report progress to another person
- self-compassion — kindness toward yourself after mistakes or failure
- manageable — easy enough to do or control
Tip: hover, focus or tap highlighted words in the article to see quick definitions while you read or listen.
Discussion questions
- What small first step could you choose for a common personal goal, and why?
- How could a friend or family member help you with support and accountability?
- How would reframing a goal as an addition (for example, adding a hobby) change how you feel about it?
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