Post Reports: The Trick to Making New Year’s Resolutions Stick

Date: January 8, 2026
Host: Martine Powers
Guest: Maggie Penman, reporter and Optimist podcast host

Episode Overview

In this episode, Martine Powers and Maggie Penman explore the science and strategies behind New Year's resolutions—why most people struggle with them, the psychological benefits of setting goals even when we fail, and research-backed tactics to finally make those resolutions stick. Drawing from behavioral science and practical examples, the conversation is candid, relatable, and full of humorous self-reflection.

Key Discussion Points & Insights

1. The Annual Struggle with Resolutions

• Martine shares her approach: She makes around 30 resolutions each year but is often only able to achieve a handful. Last year was especially tough: “I was gonna meditate 1000 minutes in 2025, and I looked back and I meditated for 24 minutes the whole year.” (00:06)
• Maggie’s response: Failing to meet all resolutions is normal, and even small progress matters. “Maybe you didn't meditate for a thousand minutes, but you meditated for 24, which is more than I meditated for, I can tell you.” (01:41)

2. Are Resolutions Worth It?

• Even if resolutions are abandoned ("Quitters Day"—the 2nd Friday of January—is when many people have already given up), the act of setting goals helps promote incremental improvement. (03:31)

  “Setting goals is still helpful. Because even if you don't accomplish all of the things you set out to do, even making some progress towards your goals is still great.”
  — Maggie Penman (04:01)

3. How to Set Better, More Enjoyable Goals

• Make goals enjoyable now—not just in the distant future:
  “You're much more likely to actually fulfill your goals if they are enjoyable for you in the moment as opposed to just something you long term aspire to.” (04:55)

• Reframe goals in a positive, additive way:
  Instead of “stop eating cookies,” try “eat more fruit for dessert”—a shift that focuses on adding good experiences rather than deprivation. (05:55)

• Personal Example:
  Maggie tried to become a runner for years before realizing she hated running. Instead, she shifted to enjoyable exercise like dancing. (06:35)

  “Rather than trying to make myself a runner, what I've realized is, like, I need to lean into the kinds of exercise I actually do enjoy.”
  — Maggie Penman (06:46)

4. Rethinking the “Future Self”

• Many set goals based on an unrealistic, idealized future self:

  “We tend to have a very robotic view of our future selves. Me right now is doing what's fun and engaging, but me next month, she's going to do what's good for her. She's going to have it together somehow.”
  — Maggie Penman, referencing Prof. Ayelet Fischbach (07:29)

• Advice: Have empathy for your present self and find healthy things you actually like doing.

5. The Power of Social Support (“Buddy System”)

• Doing things with friends boosts accountability and enjoyment.

• Research from Cynthia Kreider (WashU): People who only got rewards for exercising with a friend went to the gym 35% more often than those who just went alone. (09:34)

  “It actually really works to commit to something with a friend.”
  — Maggie Penman (09:35)

6. Temptation Bundling: Making Tasks Rewarding

• Introduced by Prof. Katy Milkman (Wharton): Pair an undesirable activity with something pleasurable.

• Example: Only listen to favorite audiobooks or podcasts while at the gym.

• Suggested pairings: Write a will while eating a delicious meal; see a favorite show only while working out. (13:15)

  “She calls this temptation bundling...something really lovely with the thing that you know you need to do.”
  — Maggie Penman (13:22)

7. For Dreaded (but Necessary) Tasks:

• Leverage the “fresh start” motivation of the New Year to schedule critical but unpleasant things (e.g., colonoscopy, mammogram) while you’re energized to make changes. (14:27)

  “Rather than trying to change your life for the whole year... what can you do that takes advantage of that moment?”
  — Maggie Penman (14:27)

8. Workshopping Real Resolutions

• Martine’s goal: Go to bed earlier.

  • Maggie’s advice: Reframe as “enjoy falling asleep at 9pm” instead of “stop staying up late.” (16:12)
  • Make bedtime appealing—establish an enjoyable wind-down routine, treat yourself like you’d treat a toddler (comfy socks, soothing sounds, a book or podcast). (16:18)

• Maggie’s goal: Start volunteering again.

  • Reached out to a friend to combine volunteering with socializing and built-in accountability. (17:13)

Notable Quotes & Memorable Moments

• "So I have, like 30 resolutions every year. Oh, my God, it's like a whole page of that. And then when I look back at the end of the year, I'm like, okay, well, at least I did like four or five." – Martine Powers (00:06)
• “Quitters Day is like the day by lot of people have already given up, which I find amazing because I haven't even started.” – Maggie Penman (03:47)
• “If your goal is eat more fruit for dessert, then suddenly you have this, like, enjoyable, delicious goal to look forward to.” – Maggie Penman (05:55)
• “Put yourself to bed the way you would put your baby or your toddler to bed.” – Maggie Penman (16:18)
• “I'm here for you and I'm happy to be your accountability buddy.” – Maggie Penman (18:42)

Timestamps for Key Segments

• 00:06 — Martine on her many failed resolutions
• 01:41 — Maggie reframes failure as progress
• 03:31 — The science behind quitters and the value of trying
• 04:55 — Researchers’ tip: Make goals enjoyable in the moment
• 05:55 — Example: Reframing food goals
• 06:35 — Personalizing your goals: Maggie gives up running
• 09:34 — Buddy system research and results
• 13:15 — Temptation bundling explained
• 14:27 — Using motivation for necessary but unenjoyable tasks
• 16:12 — Workshopping Martine’s sleep resolution
• 17:13 — Maggie on making volunteering stick through social commitments

Episode Tone

The conversation is lighthearted, self-aware, and encouraging, with plenty of relatable moments and practical advice grounded in behavioral research. Both host and guest are honest about their own struggles and successes, making the episode approachable and motivational without being prescriptive or guilt-inducing.

Conclusion

Martine and Maggie’s conversation demystifies the struggle with New Year’s resolutions, showing that success isn't all-or-nothing. By reframing goals to focus on enjoyment, leveraging social accountability, and using creative tricks like temptation bundling, listeners can set more realistic and sustainable resolutions. In the end, a little self-compassion, fun, and the support of others go a long way toward making new habits stick.