A New Kind of Resolution
Skip the Year-Long Resolution — Try Seasonal Goals Instead
Every January, millions of people set ambitious New Year’s resolutions, promising life-changing habits with the flip of a calendar page. Unfortunately, the science is clear: those big, sweeping goals rarely stick. Across multiple surveys, only a small percentage of people maintain their resolutions for more than a few months, and even fewer follow through for the whole year. Many give up by the time Valentine’s Day rolls around.
There are good reasons for this. Long-term resolutions often start with high expectations but lack a clear plan for how to make the change actually happen. People choose sweeping outcomes like “get healthier” or “be happier” without identifying the specific behaviors that will build toward those changes. This gap between intention and action makes it easy to lose motivation — especially when life inevitably gets busy or stressful.
On the other hand, the psychology of habit formation shows that small, repeated actions over time are what create lasting change. Research on habit development finds that behaviors become more automatic with consistent repetition, and this process typically unfolds over weeks and months — not instantly. For example, studies show that average habit formation timelines tend to fall around 60–66 days of consistent practice, with some habits taking longer depending on complexity and context. This speaks to a simple truth: sustainable change isn’t about dramatic transformation overnight — it’s about pattern and patience.
Why Seasonal Goals Work Better
Rather than setting one huge resolution for the whole year, consider structuring your intentions into seasonal or 90-day goals. Here’s why this approach makes sense:
Smaller time frames reduce overwhelm. A quarter of a year feels manageable; a whole year often feels distant and abstract.
Shorter cycles let you adjust. You can reflect at the end of each season, celebrate progress, tweak your strategy, and set a fresh focus.
Consistent repetition strengthens habits. As habit research suggests, it’s repetition over time that leads to automatic behavior — and shorter goal periods make it easier to track and repeat consistently.
Instead of saying, “I’m going to be healthy in 2026,” a seasonal goal might be as simple as, “For the next 90 days, I’ll walk outside 20 minutes four times a week.” Then, when you’ve built that rhythm, you can expand on it next season.
SMART Goals: A Practical Tool
To make seasonal resolutions even more effective, pair them with the SMART framework — a widely used method for creating actionable goals:
S — Specific: Define what you want to accomplish.
M — Measurable: Know how you’ll track progress.
A — Achievable: Choose goals that are realistic given your current life.
R — Relevant: Make sure the goal matters to you and aligns with your values.
T — Time-bound: Set a clear timeframe for completion.
For example, “I will practice mindfulness meditation for 10 minutes, three days a week, for the next 90 days” is far easier to follow than “I want to reduce stress this year.” A SMART goal gives clarity and structure — the concrete steps that bridge intention and action.
A Gentle, More Effective Way to Change
The holiday season and New Year often bring reflection and motivation. But turning that energy into year-long promises can lead to frustration and burnout. By breaking the year into smaller milestones, you set yourself up for real progress and sustainable change. Build habits with intention and consistency, and let each season bring its own opportunity for growth.
If you’re curious how to personalize seasonal goals for your own life or would like support crafting a plan that works for you, we’re here to help.