Most of us start the New Year with the best intentions and many of us start with the same resolutions year after year. Weight loss, eating better, exercising more, managing stress. The motivation feels strong at first… until a few weeks pass and real life sets in.

You’re not alone. Research continues to show that fewer than 25% of people stick with New Year’s resolutions after the first month, and only about 8% fully achieve them. The problem isn’t willpower, it’s unrealistic expectations, lack of planning, and an all-or-nothing mindset.

The good news? Sustainable change is possible in 2026 with the right strategies, support, and flexibility.

What People are Prioritizing in 2026

Recent health and wellness surveys show a continued shift toward sustainable, long-term habits rather than quick fixes.

The most common resolutions heading into 2026 include:

• Improving overall fitness and daily movement

• Eating more balanced, nourishing meals

• Weight management through lifestyle changes

• Supporting mental health and stress reduction

• Simplifying routines to reduce decision fatigue

One trend stands out: people are no longer looking for “perfect.” They want plans that fit real life.

Why So Many Resolutions Fail

Before setting new goals, it helps to understand the most common reasons people struggle.

1. The All-or-Nothing Trap

Many people believe healthy eating means cutting out favorite foods forever. Unfortunately, this often backfires. Restriction increases cravings and can lead to bingeing, guilt, and quitting altogether.

Healthy eating includes all foods in moderation.

Realistic goals might look like:

• Choosing indulgent foods less often

• Practicing portion control

• Aiming for 1–2 pounds of weight loss per week, not drastic drops

Consistency always beats extremes.

2. Following the Latest Fad

Fad diets promise fast results but are rarely sustainable, often expensive, and not supported by long-term evidence. True success comes from lifestyle changes you can maintain for years, not weeks.

3. Having No Clear Direction

“I want to eat better” sounds great, but what does that actually mean? Clear, specific goals create direction and momentum. Without them, it’s easy to feel stuck or overwhelmed.

4. Treating Health Like a Race

Trying to lose weight or “get healthy” as fast as possible often leads to burnout. Small, steady changes are more effective and far more sustainable.

Remember, mistakes are part of change. Success comes from returning to your plan, not abandoning it. When setting your resolutions for the New Year, focus on doing it right by making a lifestyle change based on sound guidance that you can envision sticking to for many years to come.

Focus on Mini Goals for Maximum Impact

One of the most effective strategies our dietitians recommend is focusing on mini goals: small, attainable habits that build confidence and create lasting change. Some of their recommedations for Mini Goals include:

Try One New Healthy Food Each Week

Instead of focusing on restriction, focus on addition. Many people eat the same foods repeatedly. Trying new fruits, vegetables, or whole foods each week improves nutrient intake and keeps meals enjoyable.

Think: dragon fruit, lychee, Romanesco, plantains or simply a new vegetable you haven’t cooked before.

Eat More Fiber

Most Americans fall far short of fiber recommendations (25–35 grams per day).

Fiber supports:

• Digestive health

• Blood sugar control

• Heart health

• Weight management

Easy ways to increase fiber:

• Keep fruit visible and ready to eat

• Add vegetables to sauces or soups

• Choose fruit for dessert

• Go meatless one day per week

• Snack on nuts, seeds, legumes, and dried fruit

Include Omega-3 Fatty Acids Regularly

Omega-3s support heart, brain, and inflammatory health but must come from food.

Good sources include:

• Salmon, tuna, mackerel

• Flaxseed, chia seeds, and walnuts

Aim to include these omega-rich foods weekly.

How to Keep Momentum Going All Year

Set Realistic, Achievable Goals

One of the biggest reasons resolutions fail is that they’re too ambitious or vague. Instead of aiming for drastic changes overnight, focus on small steps that are more manageable and build on them overtime.

Specific, measurable goals are far easier to follow and far more motivating. By setting realistic goals you'll be more likely to stick with them in the long run. 

Be Prepared for Obstacles

Change is hard and obstacles are inevitable. The difference between success and quitting often comes down to preparation.

If stress triggers unhealthy habits, plan alternatives ahead of time:

• Movement or exercise

• A walk, stretch, or breathing break

• Self-care like a massage or downtime

Understanding your habits and planning for challenges increases success dramatically.

Create a Clear Plan (Not Just a Goal)

Setting goals is just the first step; you also need to create a concrete plan of action to achieve them. Start by breaking down your goals into smaller tasks or action steps. Motivation fades. Plans don’t.

Ask yourself:

• What will I eat most days?

• How often will I move my body and how?

• What obstacles might I face?

• How can I make healthy choices easier during busy weeks?

Seattle Sutton’s Healthy Eating removes decision fatigue by providing portion-controlled, balanced meals and dietitian guidance making consistency much easier. Planning creates confidence and confidence fuels consistency.

Build Accountability (You Don't Have to Do This Alone)

Accountability remains one of the strongest predictors of success, yet many people try to tackle resolutions solo. By having someone to share your progress, challenges, and successes with, you'll feel more motivated and supported.

Accountability can look like:

• A friend or family member with similar goals

• A support group or online community

• Regular check-ins with a healthcare professional, registered dietitian, or personal trainer

Seattle Sutton’s Healthy Eating offers a private Facebook community where members can connect with others on the same journey and receive encouragement from their Registered Dietitians. Having support makes challenges feel manageable and progress more rewarding.

Track Progress, Not Perfection

Tracking doesn’t mean obsessing. In 2026, the focus is on awareness, not rigidity.

Tracking helps you:

• Spot patterns

• Celebrate progress

• Adjust when something isn’t working

Many people choose to track meals, movement, sleep, or habits using apps and nearly half of resolution-setters plan to use digital tools. Seattle Sutton’s Healthy Eating meals are available on MyFitnessPal and FatSecret, making tracking simple and reliable.

Tracking will make you more mindful of what and how you are doing and allow you to make healthier choices. By tracking your progress, you'll have a clear picture of how far you've come and what areas need improvement. Remember: progress isn’t always linear and that’s okay.

Reward Yourself the Right Way

Celebrating progress reinforces healthy habits and keeps motivation high. The key is choosing rewards that support your goals rather than derail them.

Healthy reward ideas include:

• New workout or walking shoes

• A massage or self-care day

• A new kitchen tool

• Time off to recharge

Rewards should align with your resolutions and not sabotage your progress. For example, if your goal is to eat healthier, don't reward yourself with unhealthy food or indulgent treats.

The Bottom Line

Health isn’t a 30-day challenge or resolution; it’s a lifelong journey built one choice at a time.

As dietitians, we encourage you to:

• Let go of perfection

• Focus on realistic, mini goals

• Plan for obstacles

• Ask for support

• Forgive yourself when mistakes happen

With the right mindset and structure, 2026 can be the year your resolutions finally stick and Seattle Sutton’s Healthy Eating is here to help make healthy eating simple, satisfying, and sustainable.

Be patient. Set a plan. Forgive yourself. You are worth it.