You’re not alone. Research shows that over half of 18 - 24 year olds set New Year resolutions, hoping to kick-start the year with a fresh mindset. And honestly, that makes sense. January feels like a reset button, even if real life doesn’t always agree.
That’s why it felt like the right time for our first FTO deep dive of 2026 to look at why we put so much pressure on January, and more importantly, how we can actually stick to our goals once the initial motivation fades.
Psychologists call this January optimism the Fresh Start Effect. It’s the idea that certain moments, like a new year, a new month, a new week, or even just “tomorrow”, feel like the perfect time to change something. We’ve all said it:
“I’ll start properly on Monday.”
“I’ll do it next month.”
“I’ll begin tomorrow.”
But here’s the question… why not today?
The excitement of starting fresh can be really powerful, but it can also trip us up. When motivation drops (and it usually does), we often realise we’ve set goals that don’t quite fit into our everyday lives. This is sometimes called false hope syndrome, when we overestimate how easy it’ll be to make big changes all at once.
So how do we give ourselves a better chance of sticking with it?
Here are four simple things to keep in mind:
1. Start small and build from there
Ask yourself: What does this goal actually look like when I’m back in my normal routine? Sustainable change usually starts small.
2. Be honest about time
When and how are you realistically going to make space for this? If it matters to you, it needs a place in your week, not just in your head.
3. Use the SMART goals framework
It’s popular for a reason. Being Specific, Measurable, Achievable, Relevant, and Time-bound can turn a vague goal into something workable.
You can find a helpful breakdown of SMART goal-setting here.
4. Be kind to yourself
Especially on the tough days. Change doesn’t happen overnight, and progress isn’t always neat or linear. What matters most is that you keep going, even if you have to pause and reset along the way.
As you move through the year, you might start to notice these patterns popping up, the fresh starts, the false hope, the moments where motivation dips. When that happens, take a moment. Pause. Reflect. Decide what the next realistic step is, rather than giving up altogether.
Here’s to a 2026 that’s ambitious, flexible, and a little kinder to ourselves along the way.
References;
https://yougov.co.uk/society/articles/51150-what-new-years-resolutions-are-britons-making-for-2025
https://www.parinc.com/learning-center/par-blog/detail/blog/2024/01/02/the-psychology-behind-new-years-resolutions