Why Realistic Resolutions Matter for Lasting Change

• Research shows that overly ambitious goals can deplete willpower. Starting with attainable resolutions increases the likelihood of sustaining habits over time.
• Even partial reductions in alcohol consumption can improve liver function, cardiovascular health, and overall well-being, while being easier and more realistic to maintain than abstinence.
• Starting small, tracking progress, and allowing flexibility can help you stay motivated and adjust when challenges arise, making resolutions easier to maintain throughout the year.

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Every January, countless people pledge to improve their health, break old habits, or commit to new ones. While the start of a new year often comes with invigorating energy and motivation, many resolutions fail to survive beyond a few weeks. Research continues to suggest one key culprit: setting overly ambitious goals that are difficult to sustain.

This is where the concept of realistic resolutions—or “moderation strategies”—can help. Take, for example, Sunnyside’s recently published Dry(ish) January study, which focuses on reducing, rather than completely eliminating, alcohol consumption for the month. They explored the benefits of using January to rethink drinking habits and how even small changes can make a big difference. One group of participants opted for a fully dry January but only 38% were able to stick to it for the entire month. Regardless, all groups benefitted from more mindful drinking practices even if their January was dry(ish) instead of completely dry.

A balanced approach increases the likelihood of long-term success, not just in drinking habits but in any lifestyle change. Below, we explore why “all-or-nothing” thinking can backfire and how adopting more realistic, moderate resolutions can empower us to sustain healthy habits year-round.

The trap of overly ambitious resolutions

High-level resolutions—like vowing to never drink alcohol again or drastically cutting out all sugar—require substantial willpower and ignore the practical realities of our lives. Foundational psychological research posited that willpower is a limited resource that becomes depleted over time if overtaxed (Baumeister & Heatherton, 1996). When you use a large amount of willpower at once, you’re more prone to “self-regulation failure” later in the day or week. In other words, you’re more likely to struggle with adhering to those new habits you are trying to form.

There is also extensive research in goal-setting theory which indicates that while challenging goals are motivating, they must also feel attainable to maintain drive over time (Locke & Latham, 2002). If a goal is perceived as impossible or extreme, motivation can quickly turn into frustration or apathy. Be kind to yourself! You can start with smaller goals, working your way up over time.

The “Dry(ish) January” study: a moderate approach

Short term abstinence in alcohol intake—such as participating in Dry January—has been associated with health improvements like increased liver function, cardiovascular health, and general well-being (Mehta et al., 2018). However, the “Dry(ish)” variation recognizes that any reduction in alcohol consumption can be beneficial, and indeed more likely to help create lasting habits throughout the year. This moderate approach allows individuals to reduce consumption significantly, without feeling the pressure to go 100% dry if that goal is too stressful or impractical. In addition, while a Dry January is only intended to last a single month, and then—by definition—the habit is abandoned come February, habits of moderation that characterize a “Dryish” January can be carried into the rest of the year for more lasting benefits.

The practice of Dry January can serve as a useful barometer for understanding how alcohol impacts your life and health. However, long-lasting benefits are more likely when participants use Dry January as a stepping stone to healthier habits rather than a one-time reset. The Lancet published an editorial in 2022 stating that Dry January did not result in overall reduction in alcohol consumption. In fact, some cited a successful Dry January as an excuse to drink even more in the subsequent months, potentially causing more harm to their bodies. Consistency, balance, and mindful practices can help prevent unhealthy extremes and support sustained well-being.

Tips for setting realistic resolutions that stick

1. Start small. Focus on one concrete habit change rather than an exhaustive list. As you build momentum, add more changes gradually. Gradual changes demand less mental energy, leaving you with more brainpower to handle inevitable challenges. For example, rather than an “all or nothing” approach like Dry January, you could set a smaller and more sustainable goal of moderation like “I will drink no more than 2 drinks in a day and no more than 4 drinks in a week” (or whatever makes sense for you).
2. Track your progress. Whether you use a journaling app or simple pen-and-paper tracking, monitor how you’re doing and celebrate small milestones.
3. Positive reinforcement. Smaller, more frequent wins can reinforce a habit and make you more likely to continue. Each small success builds confidence, which further motivates adherence.
4. Plan for obstacles. Identify potential pitfalls—like social events or stressful work weeks—and develop strategies for navigating them.
5. Allow flexibility. Recognize that progress is not always linear. If you slip, adjust your plan and keep going rather than scrapping the resolution altogether. Bouncing back from a slip is something you can take pride in and help you move forward sustainably. When you aim for progress rather than perfection, you are more likely to adapt your strategy if life circumstances change.
6. Be kind to yourself. You are doing your best! With a moderate approach, a small slip doesn’t have to feel like a total failure, helping you recalibrate and move on without derailment.

Conclusion

Setting realistic New Year's resolutions can make the path to healthier habits more manageable, rewarding, and sustainable. Scientific research, old and new, supports the idea that moderation strategies reduce the mental burden of drastic lifestyle changes, enhance motivation, and foster long-term success. By committing to balanced, clearly-defined goals, you can ring in the new year with resolutions that are not only inspiring but also truly achievable.

*This article is for informational purposes only and does not constitute medical advice. Always consult your healthcare professional for personalized recommendations. If you or someone you know is struggling with substance use, confidential support is available 24/7 through the Substance Abuse and Mental Health Services Administration (SAMHSA). You can reach their helpline at 1-800-662-HELP (4357) or visit their website for more resources.