‘New year, new you’: UVA Psychologist shares how to make resolutions stick

CHESTERFIELD COUNTY, Va. (WRIC) — “New year, new you” is a phrase we hear every January as millions of Americans set ambitious goals for the year ahead. While the enthusiasm starts high, research shows that only about 25% of people stay committed to their resolutions after just one month.

Dr. Kim Penberthy, a clinical psychologist at UVA Health, discussed why these goals often fail and the simple changes you can make to ensure you’re part of the percentage that succeeds.

According to Penberthy, the appeal of the New Year lies in the calendar itself.

“It is a socially sanctioned reset time,” Penberthy explained. “It’s a natural starting time to try again at whatever it is we think we want to improve or increase in our life. It's a natural time to reflect, try to hit the reset button and give it another shot.”

Beyond just a fresh date on the calendar, Penberthy said resolutions help us reflect on our identity.

Whether it’s wanting to be a healthier person or a more active grandparent, the goals that stick are the ones aligned with who we want to be.

The most common reason for a failed resolution is being too vague.

“If I want to say, ‘lose weight,’ the much more specific version of that is, ‘I want to exercise three times a week for 20 minutes,’” Penberthy said.

She also warned against setting goals that are inappropriate or purely based on others' expectations. If a goal is for someone else rather than yourself, the motivation will likely fade.

To help your resolutions last through 2026, Penberthy suggested three key strategies:

• Be Specific: Turn broad ideas into actionable schedules.
• Remove Temptation: If your goal is to reduce screen time, delete the apps that distract you most.
• Find Accountability: Share your goals with friends or family. “We often will show up for that other person even when we don't feel like it,” Penberthy noted.

If you do miss a day or fall short of your goal, Penberthy said the most important thing you can do is practice self-compassion.

“If it's not working, you can think of it as data,” she said. “So it's not a verdict. It doesn't mean you're a bad person or you'll never be able to achieve that goal.”

She encouraged people to use that "data" to reflect. By learning from the setback, you can return to your values and adjust your plan for the rest of the year.