Every January, many of us set resolutions hoping for a fresh start. It’s a tradition that dates back 4,000 years to the ancient Babylonians, who made promises to repay debts and return borrowed items.

Today, setting goals and sticking to them throughout the year can be challenging. Recent research has shown that 23 percent of adults quit their goals by the end of the first week, and only 19 percent maintained their pledges for two years.

So, why do so many goals fizzle out?

It often comes down to unrealistic expectations, according to Heather Partridge, a behavioral health counselor at Tidelands Health.

“We set big goals and expect instant results,” Partridge says. “When life gets busy, those goals feel overwhelming, and we give up. The key is to make goals achievable and be flexible.”

Here are some practical tips to help your resolutions stick:

“You don’t need a big overhaul to improve your health,” says Dr. Michael Remines with Tidelands Health Family Medicine at The Market Common in Myrtle Beach. “Start with one simple change, like adding a short walk to your day or choosing water instead of soda. Those small changes add up over time.”

Research shows that people are more likely to succeed when they set clear, manageable goals.

Instead of saying “I’ll exercise more,” try “I’ll walk for 15 minutes after dinner three times a week.”

Use a journal or an app to track progress. Seeing your success, even in small increments, boosts motivation and helps you stay on course. If your goal is to lose 50 pounds, reframe the resolution by setting smaller goals like losing five pounds in a month.

“Tracking progress gives you a sense of control,” Partridge says.

One reason people tend to give up on goals is because they expect perfection.

“We can’t give 100 percent each and every day, and that’s OK,” Partridge says. “There will be days you’re not feeling well, your routine is off or life simply happens. Those days you can only give yourself grace and start again tomorrow. Give yourself permission to be flexible.”

Building new habits can be challenging, but you may find success with habit stacking. This is the practice of adding a new habit, or what you want to become a habit, onto one you already have.

For example, if your goal is to move more in the morning, doing five minutes of stretching right after brushing your teeth can make the new behavior easier to remember and harder to skip.

“Attach healthy habits to things you already do,” Dr. Remines says. “If you always make coffee in the morning, use that time to drink a glass of water first.”

While the new year offers a symbolic fresh start, you can begin a new goal at any time in the year. So, if your resolution gets off track, pick it back up and start again the next day.