Small steps beat big dreams when it comes to making real change

If past behavior and loads of reliable data are trustworthy indicators, many Americans will have thrown in the towel on their 2026 New Year’s resolutions by the time this article is published. The reasons are simple: The goals were likely unrealistic or lacking in specificity.

With such a dismal track record of success, why do people repeatedly start each year by making resolutions? More importantly, what can we do to boost better outcomes and initiate real change?

The tradition of making resolutions at the start of the year is said to go back to ancient civilizations. In many cultures, the practice is associated with religious rituals that encourage self-reflection and setting intentions for the year ahead. Over time, the custom has become increasingly focused on personal improvement.

Here in the U.S., the three most popular resolutions are eating healthier, getting more exercise and losing weight. Notice anything those three have in common? Yes, they’re all focused on self-improvement, but the answer I’m looking for has to do with how broadly they’re written. Instead of describing achievable changes in behavior in bite-sized pieces, they’re notably vague.

Research shows that breaking goals down into specific behavioral targets makes them easier to achieve. Each of the goals above can be subdivided in many ways to increase the chance of success. Since everyone is unique, tailoring the appropriate action steps is a critical part of the process.

For example, last fall my husband and I participated in a six-week Culinary Medicine Program co-led by an MD and a professional chef. Each session included classroom time followed by hands-on cooking lessons. In addition to being educational and fun, sharing the trials and errors of our healthy-living journey with others was beneficial. The primary takeaway was that there’s no easy route to good health, because it’s impacted by so many daily decisions and behaviors which either support or damage your body.

Another resounding message throughout the program? Consistency is key. Adopting new practices takes time; slowly incorporating modified behaviors into daily routines is essential to meaningful change. By setting reasonable expectations (which may initially seem like lowering the bar), the propensity to give up is significantly reduced.

When a BHAG (big hairy audacious goal) is subdivided into SMART (specific, measurable, achievable, realistic and timely) goals, there is a clearer line of sight to the finish line. There also are more opportunities to celebrate small wins along the way. Since I love celebrating — maybe treating myself in some way — the chance to do it more frequently is real motivator.

Whether you’re focusing on your personal well-being in 2026 or want to modify your work habits to improve performance, there is nothing magical about Jan. 1. You can start today! First, outline the steps you’re planning to take and commit to measuring your progress. If possible, find a partner to hold you accountable. Give yourself grace if you fall off the wagon on occasion or determine that your initial goals need to be revised.

Whether it’s reading 10 minutes per day, walking 20 minutes each morning, or turning off your phone an hour before bedtime, all change takes time and effort. By setting specific goals, being consistent, and celebrating small wins, your New Year’s resolutions (and mine) are more likely to net positive results. Let’s go!

• Mary Lynn Fayoumi is president and CEO of HR Source in Downers Grove.