Make 2026 the best year ever! (With help from science.)

The second Friday in January is known as "Quitter's Day" because that's when New Year's resolutions usually fail. But you're better than that! Here's a few secrets on how to make your plans stick.

Resolutions? We don't need no stinking resolutions!

The best resolutions don't focus on a goal, but rather a process. (So instead of I'm going to lose 20 pounds!, set a plan: I'm going to run twice a week!) Just doing the activity is more important than the outcome. (Running once around the block counts.)

If you're struggling, it might be that you need to give yourself more options. Our brains get binary very quickly (if I run 3 miles, I'm great; if I run 1.5, I'm a loser). The solution is expanding the menu of choices (if I run 3 miles, or lift weights for 20 minutes, or learn to cook a soufflé, then I'm awesome).

So come up with a list of, say, 26 things you want to achieve in 2026. That way, you don't have to exercise every day because today is a cooking day (#28: perfect my omelette flip). Motivation is easier to generate when we feel in control.

Lastly, studies indicate one of the most effective strategies is a "nudge word": a word or phrase that captures the mindset you want, that you can whisper when you feel yourself slipping. (Some good ones: “Excellence, not perfection” or “Any amount is better than none.” Here's a nudge word generator.)

But what about when it gets hard? I'm already sick of exercising.

First off, make sure you don't have too many plans all at once: Focus on one aspiration at a time — more is misery.

And don't aim too high (at least initially). Studies show that when we set an audacious goal and then fall short, it lowers our mood, self-esteem, and motivation. Instead, take advantage of the science of small wins: choose a small achievement — and let the motivation of easy success carry you to bigger plans.

Finally, there's nothing special about January: But there is something special about a date you decide is special (like January 1). So set a ​"calendar of catalysts"​ where each month you choose a special day, and a ritual, to celebrate your victories, change what's not working, and renew your determination.

If you start small, and give yourself choices, you'll be exercising on auto-pilot by March.

What about other people? Should I make my spouse run with me?

If you can, yes! It's only recently that New Year’s resolutions became solo acts. They were once communal, tied to rituals that emphasized shared well-being. It's much easier to change in the company of others.

So tell people about your January plan! But who you tell matters: A series of studies found we're more likely to follow through if we share our intentions with someone we look up to, like a mentor, teacher, or someone we admire. (I email Barack Obama with my plans every January. Really. He has never emailed back.)

Finally, it's okay to change your intentions. In fact, it's essential. See January as an experiment. You're testing what works and what doesn't — and wise scientists know that when an experiment doesn't work, it isn't failure. It's learning.

So, set a small goal, like avoiding email until 10 am, or reading instead of doomscrolling, or deciding to focus on the process, rather than the outcome. And if something isn't working, that's okay. There's another month coming up.

What are your January plans? How do you keep yourself motivated? Let me know in the comments!

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