New year, new habits—here’s how to make changes that stick
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There’s something magnetic about the turn of the year—that invisible line between what was and what could be.
Maybe it’s the feeling of a reset, a chance to write a different chapter, or the hope that this year will finally be the one we stick to our goals.
But while the fireworks fade and January settles in, motivation often slips through the cracks. The real test isn’t making a resolution—it’s learning how to keep it long after the confetti’s gone.
Across Philadelphia’s holiday markets, people shared their hopes for 2025—quitting drinking, saving money, going to church more, or finding more time to rest.
These aren’t new dreams; humans have been setting resolutions for thousands of years, dating back to ancient Babylon.
A Pew Research Center report found that 30% of American adults made at least one resolution in 2024, with most focused on health, money, or relationships.
The act of setting a goal itself, says experts, already nudges us toward change—but keeping it alive takes more than good intentions.
Katy Milkman, a professor at the University of Pennsylvania’s Wharton School of Business and author of How to Change, says there’s no magic in New Year’s Day, but there is psychology behind it.
“We don’t think about time continuously,” she said. “We think about our lives like we’re characters in a book and there are these chapter breaks in our lives.”
That sense of a “fresh start” fuels optimism and helps people believe they can rewrite their story. The trick is channeling that optimism into a structure that lasts beyond the calendar flip.
One powerful method, Milkman says, is the “pre-mortem.” Instead of waiting for a resolution to fail, you imagine what could cause it to go wrong—then plan around those obstacles.
“What could prevent that from happening? Let me actually reflect on that so that I can plan,” she said. For Jason Jones of Philadelphia, whose goal is to quit drinking, that means one simple mantra:
“Just keep busy, stay focused.” The act of anticipating failure can actually make success more likely. Another key to sticking with resolutions is clarity.
Also read: The unexpected link between how you live and how you age
“The goal of, ‘I’m going to get in shape,’ is nowhere near as effective as the goal of, ‘I’m going to go to the gym three times a week,’” said Milkman.
Specifics—like what time, how long, and where—turn vague dreams into doable plans. For Louisiana resident Mary Domingue, that means only grocery shopping once a week to cut her spending.
Details may feel tedious, Milkman added, but “all the planning vastly increases the likelihood you follow through.” And then there’s the motivation problem—the gap between what’s good for us and what actually feels good.
“We’re present biased,” Milkman said. “Even though we know the long-term value is super high, we care more about instant gratification.” Her solution: temptation bundling. Pair something you should do with something you love.
Hate the treadmill? Only allow yourself to watch your favorite show or listen to an addictive podcast while working out. Over time, you’ll start looking forward to it—not dreading it.
Also read: The surprising stories behind America's cherished Christmas traditions
Resolutions also stick better with support. In a study, participants who only got paid for exercising when a friend joined them worked out 35% more often. Accountability—and fun—matter.
They felt responsible to someone else, and it was more enjoyable, Milkman said. Whether it’s a running partner, a study buddy, or a friend checking in on your savings goals, having someone in it with you keeps you moving forward.
At Philadelphia’s City Hall market, small business owner Iliyaas Muhammad shared his resolution for 2025: to grow his ginger beverage business and help his community live healthier.
“We just want to make sure that everyone’s healthy and happy this year and spend time with their family for a longer period of time, because that’s all we have,” he said.
“Time is the only piece of inventory we can’t get back.” His words serve as a reminder—resolutions aren’t just promises to ourselves, but investments in the time we still have.
Read next:
What about you—what resolution are you hoping to keep this year? Will it be the one that finally sticks? Share your goals below, and tell us what keeps you motivated past January.
Maybe it’s the feeling of a reset, a chance to write a different chapter, or the hope that this year will finally be the one we stick to our goals.
But while the fireworks fade and January settles in, motivation often slips through the cracks. The real test isn’t making a resolution—it’s learning how to keep it long after the confetti’s gone.
Across Philadelphia’s holiday markets, people shared their hopes for 2025—quitting drinking, saving money, going to church more, or finding more time to rest.
These aren’t new dreams; humans have been setting resolutions for thousands of years, dating back to ancient Babylon.
A Pew Research Center report found that 30% of American adults made at least one resolution in 2024, with most focused on health, money, or relationships.
The act of setting a goal itself, says experts, already nudges us toward change—but keeping it alive takes more than good intentions.
Katy Milkman, a professor at the University of Pennsylvania’s Wharton School of Business and author of How to Change, says there’s no magic in New Year’s Day, but there is psychology behind it.
“We don’t think about time continuously,” she said. “We think about our lives like we’re characters in a book and there are these chapter breaks in our lives.”
That sense of a “fresh start” fuels optimism and helps people believe they can rewrite their story. The trick is channeling that optimism into a structure that lasts beyond the calendar flip.
One powerful method, Milkman says, is the “pre-mortem.” Instead of waiting for a resolution to fail, you imagine what could cause it to go wrong—then plan around those obstacles.
“What could prevent that from happening? Let me actually reflect on that so that I can plan,” she said. For Jason Jones of Philadelphia, whose goal is to quit drinking, that means one simple mantra:
“Just keep busy, stay focused.” The act of anticipating failure can actually make success more likely. Another key to sticking with resolutions is clarity.
Also read: The unexpected link between how you live and how you age
“The goal of, ‘I’m going to get in shape,’ is nowhere near as effective as the goal of, ‘I’m going to go to the gym three times a week,’” said Milkman.
Specifics—like what time, how long, and where—turn vague dreams into doable plans. For Louisiana resident Mary Domingue, that means only grocery shopping once a week to cut her spending.
Details may feel tedious, Milkman added, but “all the planning vastly increases the likelihood you follow through.” And then there’s the motivation problem—the gap between what’s good for us and what actually feels good.
“We’re present biased,” Milkman said. “Even though we know the long-term value is super high, we care more about instant gratification.” Her solution: temptation bundling. Pair something you should do with something you love.
Hate the treadmill? Only allow yourself to watch your favorite show or listen to an addictive podcast while working out. Over time, you’ll start looking forward to it—not dreading it.
Also read: The surprising stories behind America's cherished Christmas traditions
Resolutions also stick better with support. In a study, participants who only got paid for exercising when a friend joined them worked out 35% more often. Accountability—and fun—matter.
They felt responsible to someone else, and it was more enjoyable, Milkman said. Whether it’s a running partner, a study buddy, or a friend checking in on your savings goals, having someone in it with you keeps you moving forward.
At Philadelphia’s City Hall market, small business owner Iliyaas Muhammad shared his resolution for 2025: to grow his ginger beverage business and help his community live healthier.
“We just want to make sure that everyone’s healthy and happy this year and spend time with their family for a longer period of time, because that’s all we have,” he said.
“Time is the only piece of inventory we can’t get back.” His words serve as a reminder—resolutions aren’t just promises to ourselves, but investments in the time we still have.
Read next:
- Why most Americans over 65 skip New Year's resolutions (but maybe shouldn't)
- Would you try this? The wild 17-step morning routine this biohacker swears by to “live forever”
