January 15, 2026 — As the new year unfolds, many individuals find themselves grappling with the challenge of sticking to their resolutions. Whether it’s improving fitness, eating healthier, or spending less, the struggle is real. According to research from Australian price comparison site Finder, only 8 percent of Australians are likely to achieve their resolutions, with January 12 being the most common day they are broken.
The primary culprit behind this trend is the unrealistic nature of many resolutions. “We often set New Year’s resolutions based on who we want to be, not where we realistically are right now,” explains Sarah Megginson, a personal finance expert at Finder. “Resolutions fail when we aim for perfection instead of progress.”
Shifting Focus to Smaller, Achievable Goals
Megginson suggests a shift in focus towards setting smaller, more manageable goals. “Whether your focus is health, travel, or finances, lasting progress rarely comes from drastic overhauls. It’s built through small, realistic actions that fit into your everyday life,” she advises.
This approach is gaining traction on social media, where content creators are sharing alternative goal-setting methods. From journaling and theme-setting to vision boards, these techniques are resonating with millions online, with over 1.6 million examples on TikTok and hundreds of thousands on Instagram.
The Rise of Habit Trackers
Another trend that is capturing attention is the use of habit trackers. These tools, which can be as simple as a checklist on paper or a mobile app, help individuals record specific behaviors on a daily basis. “At its most basic level, it’s a checklist, either on paper or in an app, where you choose a habit and mark each day you complete it,” says Dr. Ben Singh, a research fellow in Population and Digital Health from the University of South Australia.
Despite their simplicity, habit trackers are effective because they make behaviors visible. “Habit trackers turn something automatic and fuzzy into something concrete and measurable,” Singh notes.
Understanding Habits: A Key to Success
Habits are often misunderstood as merely ‘bad’ or unhealthy behaviors. However, they are more complex. “A habit is a learned behavior that becomes automatic through repetition,” explains Dr. Scott Pedersen, a senior lecturer and director of the UTAS HABIT Laboratory at the University of Tasmania. Pedersen emphasizes the importance of awareness, as habits can significantly impact well-being.
“Habits can be considered good or bad depending on their outcomes,” Pedersen says. “Good habits support health and productivity, such as exercising regularly, brushing your teeth, or planning your day. Bad habits undermine these areas, such as smoking, excessive screen time, or skipping meals.”
Pedersen believes habit trackers can reinforce good habits through positive feedback and highlight triggers for bad habits. “They support goal achievement by showing incremental progress,” he explains.
Choosing and Using Habit Trackers
When deciding on a habit tracker, both digital and paper options have their advantages. “App-based trackers are popular because they offer reminders, streaks, and visual summaries of progress, but they can also feel overwhelming or get lost among other notifications,” Singh explains. Popular apps include Habitica, Streaks, Productive, Loop Habit Tracker, and Habitify.
Meanwhile, paper trackers, such as journals or calendars, offer simplicity and are distraction-free. “They are also highly customizable, although they rely more on memory and consistency,” Singh adds. The key is to choose a format that you will consistently use.
Starting Your Habit-Tracking Journey
Wellbeing and communication coach Gareth Robinson advises ensuring that new habits align with personal goals. “Choosing the wrong ‘good’ habits is a mistake some people make,” he says. “Your new habits need to align with who you want to become.”
Robinson recommends starting by tracking just one or two habits and making each habit specific and easy to measure. “For example, ‘a 10-minute walk’ rather than ‘exercise’,” he suggests. Regularly reviewing goals is also crucial to make necessary adjustments.
“Approach habit tracking with self-compassion; lasting change comes from curiosity and progress, not punishment,” Singh advises.
As you embark on your journey to achieve your 2026 resolutions, remember that small, consistent actions can lead to significant changes. By utilizing habit trackers and setting realistic goals, you can enhance your health, relationships, fitness, and nutrition throughout the year.