How Therapy Can Help You Set New Year’s Resolutions That Actually Stick

Every January, many of us feel the same pressure due to peer influence and social media posts around the idea of “New Year’s resolutions.” A new year can feel like a fresh start, making it easier to set goals. Another common stigma surrounding the new year is the expectation that resolutions will fall through by February. Not being able to stick to a new habit can leave us feeling shame and self-criticism.

The truth is, a failed New Year’s resolution is not a personal flaw. It is often a sign that goals were set without the right support, realistic intention, or flexibility. Shifting the expectations you set for the year, and for yourself, can change how you enter the new year for the better.

Why Do New Year’s Resolutions Fail?

There are many reasons resolutions can fall through, and often it is a combination of factors. Some common reasons include:

Sometimes resolutions are driven by self-criticism rather than self-care. When change is fueled by shame, it is harder to sustain in the long run because shame tends to shut us down rather than help us grow.

Because resolutions are often influenced by social pressure or comparison, the goals we set may not truly align with our values or may be based on unrealistic external expectations.

Another common challenge is all-or-nothing thinking, such as, “I will stay motivated every single day” or “I will never feel anxious again.” Life inevitably has ups and downs and can become overwhelming. When a small setback occurs within this mindset, it can sometimes lead to giving up entirely.

How Therapy Can Help Resolutions Stick

Therapy provides a supportive space to better understand yourself and create goals that are realistic, meaningful, and sustainable. Some ways therapy can support New Year’s resolutions include:

Values-based goal setting

Focusing on what matters most to you, the kind of life you envision for yourself, and what feels deeply meaningful rather than solely on what you want to stop or change.

Accountability without judgment

Through consistent support, curiosity without criticism, and a safe space to reflect on what worked and what didn’t without disappointment or shame.

Working through setbacks and the emotions that arise

Therapy helps you navigate challenges and emotional blocks so setbacks become opportunities for growth rather than reasons to quit.

You do not need to have everything figured out to begin. Sometimes the most meaningful resolution is simply choosing support!