Are New Year’s resolutions worth it?

According to Professor Ron Borland, a behavioural change expert at Deakin University, they can be, but only if approached with intention and planning. “They’re bad – unless you’ve got a very clear plan and you’re prepared to follow through,” he says. The problem isn’t the desire to improve; it’s the lack of structure and timing. Setting lofty goals while still in holiday mode often leads to unrealistic expectations and quick burnout.

But don’t give up just yet. With the right strategy, your resolution can become a sustainable habit.

So what is the key?

Here are some tips for sticking to your resolutions:

Be Specific: Instead of “I will eat healthier,” try “I will eat one more serving of vegetables per day”.

If you have been living off instant noodles for the last six months, aiming to cook gourmet meals every night might be a stretch.

Instead, start with a goal like cooking three homemade dinners a week – it is more manageable and sets you up for success.

Time-bound: Set a clear deadline or time frame for achieving your goal. Rather than vaguely saying you will ‘get fit this year’, specify that you will run 5K at the end of April. Giving your resolution a timeline adds urgency and helps you track progress.

For larger goals, like saving money, set smaller, monthly financial targets to make it more manageable.

Track Your Progress: Keep a daily or weekly log of your activities to see how far you have come. Making progress visible is a real motivator and you can do this with a journal or app.

Find a Support System: Share your goals with a friend or family member to stay motivated and accountable.

Be Patient: Focus on progress, not perfection, and do not get discouraged by occasional setbacks.

Borland also emphasises the importance of self-compassion. “Realistically, it’s very difficult to completely change and become a different person,” he says. True transformation often stems from significant life events, not just a date on the calendar. If you stumble, don’t see it as failure. Instead, treat it as feedback. Adjust your approach, and keep going.

What are the best goals to make?

Ultimately, the best resolutions are those that align with your values and lifestyle. Whether it is improving your health, learning a new skill, or simply getting more sleep, choose goals that feel meaningful to you, not ones driven by trends or pressure.

So, this year, skip the fantasy version of yourself and focus on the real you. With thoughtful planning, realistic expectations, and a little kindness towards yourself, your 2026 resolution might just be the one that sticks.