How to succeed with New Year’s resolutions

As one year wraps up and we begin the next, many of us make resolutions. While we may have the best of intentions, often they stay just that — intentions.

The internet is full of studies that show New Year’s resolutions tend to tank. Fast and hard. 

But if you want to make a self-improvement (or two or three), there are ways to boost your success. We asked experts across the University of Arizona Health Sciences about tips on making and keeping positive changes for 2026. 

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Mari Ricker, MD, director of the Integrative Medicine in Residency program at the University of Arizona College of Medicine – Tucson Andrew Weil Center for Integrative Medicine and a professor of Family and Community Medicine.

Ricker prefers to establish reflections and intentions rather than resolutions.

As the year draws to a close, she gathers some close friends, brews tea and together they fill out a YearCompass, a free booklet that lets people look back on the year and plan ahead. They recap the past 12 months, reflecting on challenges and successes as well as lessons learned. Then, they set priorities and goals and envision what an ideal upcoming year would be like. 

“I like to think of the new year as just an opportunity for taking stock,” said Ricker.   

To ensure you hit your goals, she suggests:

Be flexible. Ricker tells the medical residents she works with through the Integrative Medicine Residency to create three levels when they set a goal: minimal, reasonable and optimal. She recalled one resident who wanted to be healthier by eating more vegetables. The optimal level was having them three times a day, while reasonable was to make sure and have them while on call. The bar dropped a lot for minimal: the goal was just to buy veggies and not be upset if they ended up uneaten and tossed out at the end of the week. No matter what level you’re at from week to week, concentrate on the fact that you’re working toward a goal. “It helps you still have that feeling of accomplishment rather than judgment,” Ricker said.

Do it with a friend. “Accountability partners are really helpful,” she said. Knowing someone’s counting on you and having a buddy to check in with can help you stick to your plan.

Add structural changes to create a habit. For example, start leaving earlier for work so there’s time to make it to the gym. Pack a workout bag and have it in the car. Set aside time for meal prepping.

“It's more planning, but then that's more likely to be sustainable if you figure out a way to work it into your life,” Ricker said.

Speaking of …

Make your goal a regular part of your day. Want to move more? Take the stairs at work. Park farther away. Swap the Zoom call for a walking meeting. “Weave it into your life,” Ricker said.

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Chris Childers, PT, PhD, founding director and a professor in the Doctor of Physical Therapy Program at the School of Health Professions in the U of A Mel and Enid Zuckerman College of Public Health. 

Naturally, Childers believes in exercise, but she hates the gym.

“Even if somebody gave me a free gym membership, I wouldn't go because I don't like that,” she said. “I enjoy swimming. I enjoy walking.”

And there’s the key to success if your goal is to move more — pick something you like.

Do what you enjoy. “If people want to increase their physical activity, they should find something they enjoy, whether it be pickleball, bowling, dancing, line dancing or mini golf,” Childers said. “It doesn't matter what it is, provided it gets them up and moving.”

Set a low bar. “Don’t overstretch your ambition,” Childers said. “Set the bar low and achievable.” A prospective high jumper wouldn’t start out trying to get over six feet, she said. “You’d start at two feet and see if you could get over the pole.”

Try before you buy. Think you might like to try tai chi or yoga? Check out a free class first before diving into a membership. “There are so many classes you can take online,” she said. “Before you start spending money, try it online first, because if you don't like it, you're never going to use that membership and it’s money wasted. Then, you’ve got guilt added on top of the sense of failure.”  

Find your groove. “I’m a firm believer in music,” Childers said. Find a genre that motivates you and let it help set the pace for your workout.

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Heather Doss, MPH, MS, and Taylor Hedges, MPH, CHES, community outreach coordinators for the U of A’s Arizona Poison and Drug Information Center. 

“The new year is when a lot of people take that time to refresh, whether it’s in their personal lives or their home, so it’s a good time to add the medicine cabinet to the list,” Doss said.

Set a reminder. Put a note in your phone or on a paper calendar, but aim to check for expired or unused medications at least twice a year, they said. 

Properly dispose of old or unneeded meds. Strip the bottles of identifying information and make sure to get rid of medications the right way. Look online at the Arizona Department of Health Services’ Dump the Drugs site, which lists where you can drop off medications. You can also buy Deterra drug deactivation bags that allow you to toss out medications at home. Otherwise, pour liquids into something that’s unpalatable, like coffee grounds or cat litter, Doss said. If you need to get rid of pills, put them in water first to dissolve, then pour into an inedible substance, she said. 

Keep the cups. Make sure liquid medications are stored with their correct dosage cups. “In the middle of the night when you’re trying to dose out children’s medication, you want to make sure you’ve got the right one,” Hedges said. “You can’t grab a tablespoon from the kitchen because that’s not going to be the correct dosage.”

Update your medication list. As long as you’re cleaning out unused medication, take the opportunity to create an up-to-date list for your health care provider. 

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Anna Alkozei, PhD, an assistant clinical professor in the University of Arizona College of Medicine – Tucson’s Department of Family and Community Medicine. 

In 2026, Alkozei will be jotting down a sentence or two every day in a new, multiyear journal.

“I think it would be fun if I were able to keep this up and see how things change in my life over the next few years,” said Alkozei, a licensed clinical psychologist. 

What’s key to her “resolution” is that it appeals to her. She proposes you do the same. 

Decide what matters to you. Maybe you enjoy cooking, so make a point of trying out a new recipe or discovering a new restaurant. If you like to travel, find a new destination to explore. It doesn’t have to be far away. 

Set a theme. It could be six things for 2026 that you’d like to do. Read six new books, throw a dinner party six times or even a random assortment of six ideas. 

Give yourself grace. If you set a goal and fall behind, don’t beat yourself up. “It is important to recognize and remember that this is normal and happens to everyone. This does not mean that it does not matter anymore,” she said. Have a backup plan already in place. If your goal is to exercise but you can’t make it to the gym, go on a walk instead or opt for a short exercise video rather than doing nothing.”

Choose joy. “New Year’s resolutions do not always have to be about self-improvement,” said Alkozei. “They could also be about setting an intention to do more things that bring joy. So maybe instead of having the classic New Year’s resolutions — eat better, get more exercise, drink less alcohol — think more about the things that would bring you more joy, relaxation and connection.”