Why New Year's Resolutions Fail

And What to Do Instead

Dec 31, 2024

white printer paper on black wooden table — Photo by Tim Mossholder on Unsplash

Hey Readers!

As we get ready to countdown to midnight, I’ve also been thinking about New Year’s Resolutions. So many of us vow on New Year’s to transform our lives. The problem though is that most resolutions fizzle out before February. In fact, research shows that roughly 80% of resolutions fail.

So what can we do? Check out the below reasons why New Years resolutions often fall flat and some tips for a better approach as you enter 2025.

1. Resolutions Tend to Be Unrealistic

The “new year, new me” mindset can push you to aim for dramatic, sweeping changes overnight. But real progress isn’t overnight. Whether it’s losing 50 pounds or launching a new business, these goals require consistent steps over time with proper planning.

What to do instead: Start with small, actionable goals. Break your big dream into manageable steps that can fit into your current routine. For example, do you want to eat healthier? Think of one thing you can start doing to make that change. Maybe that means drinking more water or eating out less. Start with something small and then work your way up to bigger steps.

2. Resolutions Rely on Motivation Alone

Motivation is fleeting. When January enthusiasm fades, so does the willpower to stick to your resolutions. This is why gyms are packed in January and empty by March.

What to do instead: Focus on building habits instead of relying on motivation. Habits are automatic behaviors that don’t require constant effort. Use strategies like habit stacking (pairing a new habit with an existing one) and setting reminders to stay consistent. For example, say you want to stop drinking caffeinated coffee. Replace it with water, juice, or herbal tea. Start your mornings with stretching, fresh air, or journaling instead.

3. Resolutions are Often Vague and Undefined

“I want to be healthier” or “I want to save money” sounds good, but without a clear roadmap, it’s easy to lose direction.

What to do instead: Set SMART goals—Specific, Measurable, Achievable, Relevant, and Time-bound. Instead of “be healthier,” aim for “exercise 3 times a week for 30 minutes” or “eat vegetables with every meal.”

4. Resolutions Create All-or-Nothing Thinking

One slip-up can feel like failure, leading many to abandon their goals entirely. Resolutions often create unnecessary pressure to be perfect.

What to do instead: Practice self-compassion and flexibility. View setbacks as learning opportunities, not failures. Progress is rarely linear, and that’s okay. Learn from the failure, then let it go and move on. Most growth comes from failing first.

5. Change Shouldn’t Be Tied to a Date

Why wait for January 1st to start improving your life? Growth is a year-round process.

What to do instead: Adopt a continuous improvement mindset. Regularly check in with yourself throughout the year. Set quarterly intentions, monthly milestones, or even weekly reflections to stay on track and adjust as needed.

The Bottom Line

New Year’s resolutions sound exciting, but they often set us up for frustration and guilt. Instead of making grand promises once a year, focus on building habits, setting realistic goals, and embracing steady progress. Take this time to reflect on the past year, but don’t overwhelm yourself. Instead, ditch the pressure and give yourself permission to grow at your own pace—365 days of the year.

One Last Tip

As Noah Kahan sings in one of my favorite songs, “Keep your time, keep your mind, keep humble. Start your life in the middle of the jungle . . .”

Start where you are. Don’t overcomplicate it. It’s better to start than not. Accept you might fall down a hundred times. Just keep getting back up.

What are your thoughts? How do you approach personal growth? Let’s chat in the comments!

Sarah

AKA A Busy Lady

P.S. As we close on 2024, I want to take a moment to thank you all for supporting A Busy Lady and joining my publishing journey this year! I appreciate you all so much! What a year it’s been! Wishing you a healthy, productive and adventurous new year!

A Busy Lady