Why Most New Year's Resolutions Fail
Published December 12th, 2024
4 min read
Despite setting new goals for themselves, many people give up on their resolutions before the end of January.
Written by Simon Spichak
About three in ten people will make New Year’s resolutions in January. However, most will give up on their goals within the first two weeks. Here’s why researchers say your resolutions aren’t working and what you can do to stay on track.
Why do people make New Year’s resolutions?
A new year is an opportunity for people to change for the better. The turning of the calendar year is the perfect time for people to pursue their financial and health-related goals. Some people want to reduce how often they order takeout, save more money each month, exercise more, or spend less time on social media.
Five common reasons New Year’s resolutions fail
#1 Your resolution isn’t realistic
While it is good to be ambitious, setting unrealistic goals is a recipe for failure. Sometimes, people will set up goals that go too big too fast.,
For example, if you want to get healthier, cutting out processed sugar entirely and hitting the gym three times a week might be challenging, especially if you didn’t have an established routine beforehand. Once you realize these goals are too difficult to achieve, you might be more likely to give up.
When the resolution is so difficult to achieve and maintain, staying motivated throughout the year becomes harder. Instead, try setting up smaller and more realistic goals — cutting out sugar one day of the week or starting by going to the gym once a week.
#2 You’re tackling it alone
Trying to make a big change on your own isn’t easy.
Research suggests that sharing your goals with someone you respect helps you stay committed. An even better strategy is including a friend or family member who wants to pursue a similar resolution to help keep you both accountable.
If you don’t have anyone to share your goals with, figure out a way to track your goals so you can see the progress.
#3 You don’t know why you’re trying to make a change
According to the Stages of Change Model, which psychologists use to describe how people can make consistent changes to their lives, one problem with your resolution might be you have no idea why you want to do it.
One of the stages in this model involves thinking about why you want to make the change and understanding any doubts and potential benefits of the resolution. Once you know why you want to make the change and how it will benefit you, putting it into action becomes easier.
#4 You aren’t ready to put a plan into action
Many people’s resolutions fail because they don’t have a plan.
For example, if you want to get into better shape, you need to figure out a workout schedule that’s doable for you. If you want to eat healthier, you need to figure out how to plan your meals.
Once you know why you want to make a change in your life, it is essential to research the challenges that might come along with implementing it. Plenty of apps and resources online can help you get organized and on track.
#5 You haven’t set up any rewards or milestones to keep you motivated
One way to motivate you with a new habit is to set up and track milestones.
When you stick to your goal for two weeks or save a certain amount of money, reward yourself with something you love — a movie night, a new video game, or a fancy meal. Small, consistent rewards will keep you on track, especially when your motivation wanes.
How Resolvve can help
Resolvve’s therapists will help set you up for success and meet your New Year’s goals. Whether that means reducing your social media use, improving your communication skills, or learning to manage your emotions and stress, our therapists are here for you. If you’re ready to take the next step with therapy, you can book a free consultation.
Please note that this post is written for educational purposes; it is not therapy. If you need to talk to a professional, please book a consultation with a psychotherapist through Resolvve.
