New Year resolution survival

In a large study, most people were still keeping their resolution a year later. Here is how yours compares.

Your details

A "start doing" resolution

58.9%

of people with this kind were still going after a year

Towards the 66 days a habit usually takes23% after 21 days
Practice days still to go51
Turn it aroundyou have already picked the kind that works better

In a 2020 study of over 1,000 people, 55% were still keeping their resolution a year later, well above its reputation. Adding something new worked better than cutting something out.

The working

A "start doing" resolution, 21 days in, 5 days a week

Of people with approach goals (doing more of something), 58.9% were still going after a year, against 47.1% for avoidance goals. Twenty one days at 5 a week is 15 practice days, 23% of the 66 a habit usually takes.

Approach or avoid

Turn one into the other

Avoid	Approach
Stop eating junk food	Have fruit with lunch
Stop being lazy	Walk 20 minutes after dinner
Drink less	Have 3 alcohol free days a week
Stop staying up late	Lights out by 11

Making it stick

From the evidence

Make it specific: what, when and where
Link it to something you already do
Tell someone, or do it together
Expect slips and plan for them

Read with care

What this cannot tell you

Predict your successAverages from a study, not a forecast for you.
Set your goalYou know what matters to you.
Judge slipsEveryone has them.

Questions

Common questions

How many people keep New Year resolutions?

In a 2020 Swedish study of over 1,000 people, 55% considered themselves successful after a year.

What kind of resolution works best?

Approach goals, like starting or doing more of something, did better than stopping or avoiding something.

How long until a resolution becomes a habit?

A median of 66 days of practice in Lally's study, from 18 to 254.

Is it too late if I have slipped?

No. Start again the next day; slips are normal and do not undo progress.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Look after yourself

Stop if anything hurts. See a GP or physiotherapist about pain that lasts or keeps coming back, and call NHS 111 if you are unsure.