How to Find Lasting Motivation and Stick with Your Goals in 2026

Want to have a happy, healthy year in 2026? While we can’t predict the future, we can help set you up for success and increase your odds of crushing your goals. Whether you want to change up your diet, lose weight, try intermittent fasting, run a marathon or stop biting your nails, keep reading.  

We’re sharing the science behind resolutions (and why so many people quit them early), how to find motivation that lasts and more. We’re also sharing 26 science-backed healthy habits you can start anytime in 2026. 

What Science Says about New Year's Resolutions 

Almost half of Americans make a New Year’s resolution each year – but studies show that many of them fail (often due to a lack of willpower, everyday stress and negativity).  

Other reasons we let ourselves down? Here are three big ones:  

How to Predict if You’ll Stick to Your Goals   

What if we told you we have a crystal ball to find out how likely you are to commit to your resolution this year (or anytime)? It's called the transtheoretical model of health behavior change (or the stages-of-change model), and it can help you determine how ready you are to change.  

The TTM teaches you to start where you are – not where you think you should be, which is a red flag that we haven’t picked the right goal. The model isn’t designed to discourage you or crush your dreams. Instead, it helps you assess what you really want and how your goals might fit into your real life.  

For example, if you resolve to cook every single meal at home, but you’re currently not cooking at all, you might want to adjust your resolution and commit to cooking twice a week. The TTM has shown promise for increasing physical activity among college students and encouraging teens to eat healthier meals, and it’s an assessment tool commonly used by personal trainers, dietitians and life and health coaches.  

Here are the five stages:  

1. Precontemplation:  

You don’t want to change and feel comfortable where you are.  

Ex: I don’t want to lose weight.  

I hate eating vegetables and that won’t change.  

2. Contemplation:  

Maybe you’ll try something new or change, and maybe you won’t.  

Ex: I should eat more vegetables, but I am not actually doing it.  

I don’t exercise, but I know I would feel better if I moved more.  

3. Preparation:  

You’re planning to make changes in the near future.  

Ex: I’m planning to join a gym in January.  

I signed up for a meal delivery service that starts in two weeks.  

4. Action:  

You’re doing it! You’ve started your new healthy habit(s).  

Ex: I’ve been eating vegetables at lunch and dinner, even if I don’t always like it.  

I’m going to the gym before work three days a week.  

5. Maintenance:  

You did it! Those habits are easy to maintain.  

Ex: After six months, I actually like eating salads.  

I’ve grown to love my time at the gym.  

Even if you’re no stranger to exercise and healthy eating, use this model anytime you want to start something new. But don’t let it discourage you! It’ll set you up to succeed.  

And be honest: If you’re still in precontemplation, your behavior isn’t going to change yet. But you can shift into the next stage(s) at any time. The higher you climb on the scale, the more likely you will be to succeed. Tip: It’s also normal to go back to a previous stage, even after months or years. Take a break if you need to, but don’t quit!  

4 Ways to Make a Healthy Habit Stick  

Stack your habits. Almost half of our daily behaviors are repeated, so we don’t need to think about them. Link your new habit to one that’s second nature to commit to it faster. For example, add spinach to the smoothie you already make each morning.  

Be “smart” about your goals. S.M.A.R.T. goals are specific, measurable, achievable, realistic and time-bound plans. A smart goal might be: I commit to cooking a healthy dinner twice a week starting in January. (Instead of: I’ll start cooking more.)  

Start with the first step. If you’ve never biked on the road, signing up for a 100-mile ride might be a little too ambitious. Instead, aim to ride your bike for 30 minutes, three times a week for a month, then scale up your goal or adjust it. Small steps add up and give you a boost of self-confidence and motivation. 

Get rid of the obstacle. Avoid what might derail your habit, whether it’s sitting on the couch after work instead of running or driving past your favorite fast food place when you are supposed to cook a healthy dinner. By avoiding those obstacles, they can’t throw you off your game.