Why New Year’s Resolutions fail – and how to keep them
Every January, millions of people embark on the journey of New Year’s resolutions, hoping to lose weight, save money, or develop healthier habits. However, studies show that most resolutions don’t last. In fact, research from the University of Scranton in the US found that only 8% of people achieve their New Year’s goals, with most abandoning them by February. Why is it so hard to stick to resolutions? Here, we’ll explore the psychological and behavioral reasons resolutions fail, backed by scientific studies, and how to improve your chances of success.
1. Setting Unrealistic Goals
One of the most common reasons resolutions fail is that they are overly ambitious or vague. People often set lofty goals like “lose 50 pounds” or “save $10,000,” which can feel overwhelming and unattainable.
The Science:
- A study published in Psychological Science in 2011 found that people are more likely to stick to goals when they are specific and attainable rather than overly ambitious. For example, “exercise three times a week for 20 minutes each” is a clearer, more finite, and more manageable goal than a vague “get in shape” which lacks specifics and a timeframe by which to expect or measure progress.
Solution:
Break your resolution into smaller, actionable steps. Instead of aiming for a massive transformation, focus on incremental changes, such as “walk 10,000 steps a day” or “save $50 a week.” It is also beneficial for fitness goals to have a specific timeframe or deadline.
2. Lack of a Clear Plan
Resolutions often fail because people focus on the goal without considering the “how.” Without a detailed plan, it’s easy to lose momentum or feel directionless.
The Science:
- Research from The British Journal of Health Psychology (2002) showed that people who created “implementation intentions”—specific plans detailing when, where, and how to act—were significantly more likely to achieve their goals. For instance, saying, “I will go to the gym at 6 PM every Monday, Wednesday, and Friday,” is far more effective than “I will exercise more.”
Solution:
Create a step-by-step plan for achieving your resolution. Identify potential obstacles and outline strategies to overcome them. For exercise, pinpoint a time that will work for you, put it in your diary, and treat it as an unmissable work meeting. Everything else becomes secondary.
3. Over-reliance on Willpower
Many people believe they can rely solely on willpower to achieve their goals, but willpower is a finite resource that can be depleted throughout the day.
The Science:
- A famous study on “ego depletion” by Baumeister et al. (1998) found that self-control operates like a muscle—using it repeatedly can lead to fatigue. This explains why people often make poor choices in the evening after a long day of resisting temptations.
Solution:
Instead of relying solely on willpower, focus on building habits. Habits, once formed, require less mental effort to sustain. Use tools like reminders, accountability partners, or habit-tracking apps to stay consistent. Entering a race or event gives solid accountability, as does spreading the word about your intentions, whether it be to friends and family or on social media.
4. Neglecting the “Why” Behind the Goal
Resolutions often fail because they focus solely on the “what” (e.g., lose weight, save money) without addressing the “why.” Without a clear sense of purpose, motivation wanes.
The Science:
- Research from The Journal of Personality and Social Psychology (2006) highlights the importance of intrinsic motivation—pursuing goals because they align with personal values and bring internal satisfaction. Extrinsically motivated goals, such as societal pressure to look a certain way, are less sustainable over time.
Solution:
Reflect on why the resolution matters to you. For example, instead of focusing on losing weight to look better, frame it as improving your health to feel more energetic and enjoy life. Or to be strong and fit into older age.
5. All-or-Nothing Thinking
Many resolutions fail because people adopt an all-or-nothing mindset. One slip-up, such as missing a workout or eating a cookie, can lead to feelings of failure and abandoning the goal entirely.
The Science:
- A study in Cognitive Therapy and Research (2010) found that people who adopt flexible thinking patterns are more likely to succeed in achieving their goals. Conversely, perfectionism and self-criticism increase the likelihood of giving up after setbacks.
Solution:
Embrace progress over perfection. View setbacks as learning opportunities rather than failures. For instance, if you miss a workout, focus on getting back on track the next day instead of giving up entirely. At DDW we like the marathon analogy. Months of training and 15 miles in, would you give up because you tripped up at one spot and lost just a few seconds of an hours-long race?
6. Lack of Immediate Rewards
Humans are wired to prioritize immediate gratification over long-term rewards. Many resolutions, such as saving money or losing weight, involve delayed benefits, making them harder to stick to.
The Science:
- A study published in Behavioural Economics and Decision Making (2018) explains how “present bias” leads people to prioritize short-term pleasures, like indulging in dessert, over long-term goals.
Solution:
Incorporate small, immediate rewards for progress. For example, treat yourself to a movie night after sticking to your resolution for a week. These rewards can help sustain motivation while working toward longer-term goals. Nutritionally, the importance of a cheat night becomes evident. We have ours on Friday night!
7. Lack of Social Support
Pursuing resolutions in isolation can make them harder to achieve. Without accountability or encouragement, it’s easier to lose focus.
The Science:
- Research from The American Journal of Lifestyle Medicine (2017) found that people are more likely to stick to goals when they involve a social component, such as working out with a friend or joining a group with similar objectives.
Solution:
Share your resolution with a supportive friend or join a community that shares your goal. This accountability can keep you motivated and provide a network to lean on during challenging times. Exercise wise classes can be easier to be consistent in for this reason.
8. Starting at the Wrong Time
January 1 is a symbolic starting point, but it may not always be the best time to commit to change. We advise clients to just hold the line until the clocks go forward again 9The end of March in the UK) when the stresses of January and the darkness (and cold) have abated.
The Science:
- A 2009 study in The European Journal of Social Psychology found that people are more likely to adopt new habits when they align with a “fresh start” moment, such as a birthday, a move, or a new job. While New Year’s Day works for many, it’s not the only opportunity to start fresh.
Solution:
If January feels overwhelming, choose a different date that feels more meaningful or manageable for you. Remember, you don’t need a calendar milestone to make positive changes.
Conclusion: How to Make Resolutions Stick
So that’s why New Year’s resolutions fail – and how to keep them. These resolutions often fail because they’re approached in ways that ignore psychological principles and human behavior. By understanding the science of goal-setting and habit formation, you can significantly improve your chances of success. Fitness-wise, one of the best ways of ensuring success is of course to enlist a personal trainer, particularly if you are over 50 and have tried many times before without success.
- Set specific, realistic goals.
- Create a clear plan and anticipate obstacles.
- Focus on building habits rather than relying on willpower.
- Reflect on your intrinsic motivation and celebrate small wins.
- Seek support and allow yourself flexibility.
Resolutions are about progress, not perfection. By adopting a science-backed approach, you can turn fleeting New Year’s promises into lasting changes that improve your life.
References:
- Baumeister RF, et al. (1998). Ego depletion: Is the active self a limited resource? Journal of Personality and Social Psychology.
- Locke EA, Latham GP. (2002). Building a practically useful theory of goal setting and task motivation: A 35-year odyssey. American Psychologist.
- Milkman KL, et al. (2009). The Fresh Start Effect: Temporal landmarks motivate aspirational behavior. Management Science.
- Gollwitzer PM. (2002). Implementation intentions and effective goal pursuit. The British Journal of Health Psychology.
- Marien H, et al. (2010). Perfectionism and self-regulation: Cognitive Therapy and Research.
- Behavioral Economics and Decision Making. (2018). Present bias and goal achievement.American Journal of Lifestyle Medicine. (2017). Social support and goal adherence.
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