Why New Years resolutions don't Work - And "how to make them stick" with you.

Every year, millions of people set New Year’s resolutions, with hopes of making lasting change. Whether it's losing weight, getting fit, or breaking bad habits, the promise of a fresh start feels motivating. However, for most people, resolutions don’t stick.

In 2024, about 3 in 10 Americans made a resolution. 62% of those who made resolutions felt pressured to do so. About 79% of these goals have to do with improving their health. Recent research has shown that only 9% of American’s keep their resolutions throughout the year. In fact, more research has shown that 23% quit within the first week and 43% within the month of January.

So, what can we do to make our resolutions actually stick? In this post, we’ll explore the psychology behind failed resolutions, the barriers that get in the way, and strategies for making your goals last long beyond January

Barrier #1: Unrealistic Expectations Lead to Disappointment

One of the main reasons resolutions fail is that they’re often too ambitious or unrealistic. For example, someone who has never exercised regularly might resolve to work out every day for an hour, which can quickly feel overwhelming or even unattainable. When results don’t appear quickly, people give up. Unrealistic expectations set us up for disappointment rather than achievement.

Strategies for Barrier #1

• Start small and break big goals into manageable steps
• If you aren’t regularly active, starting to work out every single day for an hour isn’t realistic
• Start slow- aim for 1-2 days per week and once you are consistent with that, work towards 3 days

Barrier #2: Lack of Specific Plan

Many resolutions are vague, like "eat healthier" or "be more active." Without a clear and specific plan, it’s difficult to track progress and stay motivated. A goal without a strategy is very unlikely to succeed.

Strategies for Barrier #2

• Use SMART Goals—Specific, Measurable, Achievable, Relevant, and Time-bound
• Instead of saying "eat healthier," try something more specific
• This would mean something different for everyone- maybe you want to limit your take-out food, increase your protein intake, or drink more water
• Once you narrow it down, make sure it’s measurable- maybe you aim for only dining out 1x/week for the first month then start to limit it to 1x/month depending on what works for you 

Barrier #3: Lack of Accountability and Support

Change is hard, especially when you're trying to establish new habits or break old ones. Doing it alone can be tough, and the absence of accountability often leads to procrastination and failure. A study in the *Journal of Clinical Psychology* found that individuals who wrote down their goals, shared them with others, and tracked their progress were significantly more likely to succeed than those who kept their goals to themselves.

Strategies for Barrier #3

• Find an accountability partner or join a community of people with similar goals
• Whether it’s a fitness buddy, a support group, or a friend who can check in with you, having someone to share your progress with increases the likelihood of success

Barrier #4: “All-or-Nothing” Mentality

The New Year’s resolution mindset often operates on the principle of "all-or-nothing." If you slip up or miss a day, it can feel like you’ve failed completely. This mindset leads to giving up altogether, rather than recognizing the minor setback as part of the process.

Strategies for Barrier #4

• Adopt a "progress, not perfection" mindset. Missing a workout or eating an unhealthy meal doesn’t mean you’ve failed
• When you get off track, acknowledge it and learn from it
• Get right back on track

Barrier # 5: “It’s Not the Right Time”

In our fury to reach our goals, many people believe that the new year is the best time to set goals, but waiting for the new year can create a false sense of urgency. The idea that change must begin on a specific date can lead to procrastination, or worse, an unmotivated start. In the book *Atomic Habits*, James Clear explains that the idea of a "fresh start" is compelling, but it can also backfire if we don't focus on consistency rather than the date itself. Waiting for the "perfect moment" can actually delay action.

Strategies for Barrier #5

• Start your goal whenever you feel ready
• You don’t need to wait for the first of the year to implement meaningful change
• Momentum is built over time, not because of a specific calendar day

Conclusion

No matter when you are setting a goal, it’s important to approach goal setting in a strategic, realistic, and compassionate way. Focus on the habits that will help you achieve your desired outcome, not just the outcome itself. By understanding why most resolutions fall short and applying a smarter approach, you can create lasting change.

Remember: Progress not perfection is what counts.

Source:

“Why Most New Years Resolutions Fail” Ohio State University Fisher College of Business

“New Years Resolutions Statistics 2024” Forbes

“Why New Years Resolutions Set You Up to Fail” Psychology Today

“Atomic Habits” by James Clear