Struggling with New Year’s resolutions? Experts say small mindset shifts can help you start again

If your New Year’s resolutions didn’t survive January, experts say the problem may not be your willpower — it could be your mindset.

Many people abandon their goals early in the year, with some even giving up by what’s commonly called “Quitter’s Day” in mid-January. But according to physical therapist and author Dr. Michele Kehrer, small shifts in thinking can make a big difference in long-term success.

One key strategy is identifying the deeper reason behind a goal. Rather than setting a vague intention, experts recommend connecting it to a meaningful outcome or emotion. That sense of purpose can help maintain motivation when challenges arise.

Kehrer also encourages people to focus on what they want their life to look like, rather than starting from a place of self-criticism. She describes using a “magic paintbrush” mindset — imagining the future you want and working backward to build the steps needed to reach it.

Another important shift is taking personal responsibility for what may be holding you back. Whether it’s habits, relationships, or daily routines, recognizing your role in your circumstances can help create meaningful change.

Experts also stress the value of asking for help. Seeking support can strengthen accountability and make goals feel more achievable. Even small steps, like accepting compliments or sharing progress with others, can build confidence.

And if you’ve already given up on your goals this year, there’s good news — it’s not too late. Experts say every day offers a new opportunity to start again, and meaningful progress often begins with small, consistent changes.

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