Every January, New Year’s resolutions are treated as a familiar ritual, often framed as aspirational promises that fade quickly. Yet recent data suggests a more nuanced reality. A 2024 YouGov poll shows that 66% of Americans who made resolutions for the year say they were still sticking to them by early March. 18% reported fully sticking to their resolutions, while 53% said they were mostly sticking to them. Only a small minority said they had abandoned them entirely. These figures contrast sharply with public perception, where nearly half of Americans believe most resolutions are given up early.
The data also reveals who participates in this ritual. 38% of Americans made resolutions for 2024, with adults under 30 far more likely to do so than older age groups.
The most common goals remain consistent year after year: Exercising more, saving money, improving physical health, eating healthier, and improving mental well-being. Rather than signaling failure, the persistence of these patterns suggests that resolutions serve a deeper psychological function beyond behavior change alone.
Why humans have always used the new year to reset
The instinct to begin again at the turn of the year is not a modern invention. The tradition dates back more than 4,000 years to ancient Babylon, where people made promises during the Akitu festival to repay debts and return borrowed items in hopes of earning favor for the year ahead. In ancient Rome, January 1st became the start of the year under Julius Caesar, honoring Janus, the god who looked backward and forward, symbolizing reflection and renewal. In the Middle Ages, knights renewed vows of chivalry, and by the 17th century, personal resolutions appeared in written diaries.
Over time, the practice shifted from religious pledges to secular self-improvement. By the 19th century, resolutions were common enough to be openly satirized, reflecting a shared awareness of how difficult they were to keep. Yet despite centuries of mixed outcomes, people continue to return to the ritual. This persistence suggests that resolutions are less about perfection and more about marking a psychological boundary between what has passed and what might come next.
The fresh start effect and why January feels different
Psychology offers a clear explanation for why New Year’s resolutions feel powerful, even when they are hard to sustain. According to research on the ‘fresh start effect’, meaningful temporal landmarks such as the start of a new year create psychological distance from past failures. Studies show that people are significantly more likely to act on aspirational goals at these moments, exercising more at the beginning of a week or semester, and showing increased motivation at perceived beginnings.
New Year’s Day functions as the most potent of these landmarks. It creates the sense that the past belongs to an old version of the self, while the future belongs to a new one. This mental reset increases optimism, confidence, and willingness to try again. The surge of motivation is real, even if it is temporary. The challenge is not the presence of motivation, but how quickly it fades once daily routines return.
How to work with this tendency rather than against it
According to Palena R. Neale, the challenge with New Year’s resolutions is not motivation itself, but how that motivation is structured after the initial surge.
The same dynamic applies to human relationships and career growth. Moments like the start of a year create a natural opening to reconnect, reset professional narratives, and re-engage with people we may have drifted away from.
When used intentionally, the fresh start effect can support not only personal habits but also stronger connections and long-term career momentum.
- Focus on one or two meaningful connections or career intentions, such as reconnecting with a mentor, strengthening a key relationship, or reaching out to someone whose work aligns with your direction
- Reduce friction by making outreach easier, scheduling check-ins, setting reminders, or lowering the pressure of reconnection through simple messages rather than perfect ones
- Create additional fresh starts by using moments like a new quarter, a project launch, or a role change as prompts to follow up, reconnect, and stay visible.
Rather than treating connection as something that should happen organically, this approach recognizes that relationships benefit from structure and timing.
When the fresh start effect is applied to how we stay in touch, show interest, and re-enter conversations, it becomes a practical tool for sustaining relationships and elevating career opportunities over time.
New Year’s resolutions endure because people are wired to seek renewal at meaningful moments, and when that energy is applied intentionally to relationships and career connections, small, well-timed actions can compound into lasting growth over time.
Written on 29 Dec 2025.
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