As we glide into 2025, I realize I could write a book about New Year’s resolutions. As a wellness coach, I’ve spent years trying to solve the resolution riddle. I’m all for new beginnings, but with success rates so low, why do we keep making them?
The odds aren’t exactly in our favor. A 2023 poll from Forbes Health found most people give up on their resolutions within four months. The numbers tell the story: only 8% of people stick it out for a month, and here’s the kicker—just 1% make it the whole year.
Where are we going wrong? As it turns out, lasting change comes down to understanding how habits work. Research shows 40% of what we do daily is automatic. When people make resolutions, they don’t always focus on turning them into habits or creating a plan to make those habits stick.
Want to beat the odds and turn your resolutions into a lasting success? These local wellness experts have some ideas that could help.
One Day at a Time
“A single, intentional shift can ignite profound change,” suggests Suzy Brown of Dynamic Reflexology & Nutrition. “All wellness begins with a thriving liver—the powerhouse that detoxifies, balances hormones, and fuels vitality.”
A certified reflexologist and nutrition practitioner, Brown offers one simple tip: “Start each morning with warm lemon water before coffee. This simple ritual jumpstarts digestion, revitalizes the liver and lays the foundation for a vibrant day.”
Brown asserts, “Commit to this one habit for four weeks to build consistency before introducing another.” The next steps, she says, could be “regular reflexology sessions to reduce stress, restore balance and support overall well-being.”
Get Crystal Clear
“One of the main reasons people fail to stick to their resolutions is that their goals are too vague,” says Eric Hand, a clinical exercise physiologist with Dominican Hospital’s Center for Lifestyle Management. “If you want to exercise more, you might set a goal to work out twice per week, but this goal is too ambiguous. The brain is overwhelmed by ambiguity and you are likely to spin your wheels trying to figure out exercise options and won’t know where to start.”
Hand explains, “Researchers in Great Britain found that people were nearly three times more likely to exercise if they wrote down the specific day, time and place they were going to work out.” For example, he says, the resolution should include a type of exercise, the days of the week, the time of the day, and the place.
Hand adds, “To make it even more impactful, consider adding your ‘why’ to the equation. Your new goal would now look like ‘I will take a cardio kickboxing class on Tuesdays and Thursdays at 5pm at my local gym because it helps me feel strong and confident.’ This goal is crystal clear to the brain and reflects the type of person you want to become, greatly increasing the likelihood of success.”
Mindful Moments
Maaliea Wilbur, a licensed marriage family therapist and CEO of Therapy Works, says that as she steps into the new year, she encourages clients to take “a mindful moment to pause, reflect and set new intentions. Reflection is a powerful practice that allows us to honor our achievements, acknowledge the challenges we’ve faced, and uncover the valuable lessons they’ve taught us. This intentional process creates a strong foundation for setting meaningful goals—whether they focus on personal growth, health, relationships, or career aspirations.”
Wilbur adds, “Another simple yet highly effective habit to elevate your life is the practice of daily gratitude. By focusing on gratitude, you can quickly shift your perspective to recognize what’s going well, fostering a sense of positivity and increasing resilience throughout the year.”
She recommends one specific tool: the 5-Minute Journal. “You can simply take a few moments each day to jot down three to five things you’re grateful for,” she explains. “These can be big milestones or small, meaningful moments. Over time, this consistent practice enhances your ability to notice and appreciate the good around you, creating a lasting positive impact on your mood and overall outlook.”
Reach Suzy Brown at SBDreflex.com and Maaliea Wilbur at MyTherapyWorks.com. Eric Hand teaches “Make it Stick: The Science Behind Successful Habits” on Jan. 15 and 29; sign up at DominicanHospital.digitalsignup.com.
