As the new year begins, we’re once again surrounded by ads for diet supplements, gym memberships, and promises of transformation. It challenges us to ask, “How will I commit to improving this year?” But considering how often we’ve set resolutions only to abandon them, the real question becomes: Is it even worth it to try?

As I always share in my workshops, goal setting and achievement are incredibly effective tools for empowering ourselves and reclaiming control in today’s world that can leave us feeling helpless. However, Forbes reports that nearly 80% of New Year’s resolutions are abandoned by February. This statistic doesn’t speak well to our willpower, or perhaps it’s not about willpower at all. Maybe the start of the year isn’t the best time to set goals? Or maybe we’re just going about it all wrong.

Is January 1st the Right Time to Start?

For as long as I can remember, people around me have been setting goals, making intentions, and choosing focus words at the start of the year. But an interesting perspective from Dr. Rangan Chatterjee, a British general practitioner and author, suggests that summer months may be better for forming new habits. The extra sunlight and warmer weather help sustain motivation, particularly for health-related goals.

On the other hand, psychologists point to the “Fresh Start Effect,” a phenomenon where people feel more motivated to set and pursue goals at the beginning of a new time period, whether it’s a week, a month, or a new year. These landmarks provide a psychological “clean slate”, allowing us to focus on future possibilities and move past previous failures.

So, which is better? It depends. The beginning of the year does offer a natural opportunity for reflection and renewal, and with some strategic tweaks, it can also be a powerful time to create goals that stick.

Setting Goals That Stick

For years, I approached goal-setting all wrong. I created lofty, ambitious resolutions that left no room for setbacks. Unsurprisingly, I often felt defeated before I even got started. Over time, I’ve learned strategies and utilized my knowledge of positive psychology and human flourishing to make goals more achievable—and here’s how you can, too.

Ask Yourself “Why”

When setting your goals, dig deep into why they matter to you. How will achieving this goal improve your life? Regularly reconnect with this motivation throughout the year. Journaling or visualizing the impact of your progress can help keep your enthusiasm alive, even when obstacles arise.

Think in Daily Micro-Steps

One reason many people abandon goals is that they aim too high without considering the incremental progress needed to get there. Instead of focusing solely on the big picture, break your goal into tiny, manageable steps. Commit to taking action every day, no matter how small. Can’t fit in a full workout? Go for a 10-minute walk. Too busy to write an entire business plan? Research one aspect of your competitive analysis. Consistent, bite-sized progress builds momentum and reduces the likelihood of giving up.

Consistently Review and Celebrate Progress

Take time each day to evaluate your progress and recognize even the smallest wins. This practice counters our natural negativity bias and keeps motivation high. At the end of each day, identify three successes—whether they’re achievements, skills gained, or moments of progress. Over time, this habit utilizes self-directed neuroplasticity to rewire your brain to focus on productivity and positivity.

The start of a new year offers an incredible opportunity to hit reset and refocus. While January 1st may not be the only time to set meaningful goals, it’s a powerful moment to embrace the Fresh Start Effect and build momentum toward the future you envision.

By reconnecting with your “why,” taking micro-steps, and celebrating your wins, you can create sustainable habits that last long past February. Remember, the journey toward your goals isn’t about perfection—it’s about progress. Here’s to making this year your most intentional and fulfilling one yet.