If you’re trying to make and keep a new year’s resolution this year there are some scientifically-backed things you can do that might help. First, quantify your goal and then break it into smaller, more achievable pieces. As you complete those small pieces your brain will reward you, and the more frequently you do that the stronger the connection in your brain gets, and you’ll be more motivated to continue along to your goal. If your goal involves developing a new habit, you’ll want to connect the changes you want to make with things you already do, for example, if you want to start working out, decide you’ll do it right after you get out of bed, or right when you get home from work. Also, don’t forget to reward yourself after you do each thing—simply mentally telling yourself you’re proud of what you did that day might sound silly, but it will actually work. So will beer and a pizza, but that’s just me. Additionally, know that it takes about 66 days for people to form a new health habit, and this is about how long it will take for your brain to form a strong connection that makes doing the thing automatic instead of forced. So hang in there for about two months and you might be rewarded.