The start of a new year feels like a fresh start, giving us the chance to set big goals and change our lives. But, studies show that 80% of New Year’s resolutions fail, usually by February. Simon Hitchcock, a psychotherapist who helps people with changing their habits, says understanding why we fail and how to set realistic goals is key. Let’s go over why resolutions fail and how you can actually stick to them.
Why New Year’s Resolutions Fail
Goals Are Too Broad
A lot of resolutions are too general, which makes it hard to stay on track. For example, saying “I want to be healthy” is a good idea, but without a clear plan, it won’t lead to lasting change.
Trying Too Much Too Fast
Making big, sudden changes can overwhelm you. Simon says that when you go from doing nothing to trying to exercise every day, your brain has trouble keeping up. This can make you stressed out, and eventually, you might burn out. Also, getting a quick dopamine boost from short-term wins can trick you into thinking it’s easy, but you can’t keep up with that forever.
Doing It for the Wrong Reasons
When resolutions are made because of outside pressure (like quitting smoking because your partner tells you to), they don’t stick. You need to be motivated for the right reasons—ones that come from you, not someone else. If you’re not really into the goal, it’s easy to give up when things get tough.
What You Should Do Instead
Be Specific
Instead of vague goals like “I want to be fit” or “I want to save money,” make your goal clear and specific. For example, say “I’ll stretch for 10 minutes every morning” or “I’ll save €10 every week.” This gives you a clear path to follow.
Be specific, organised.
Break It Down
Think about why you want this goal in the first place. Simon suggests breaking it down into small steps. For example, if you want to eat better, don’t change your whole diet at once. Start by buying less unhealthy food and adding more fruits and vegetables slowly. This helps you adjust without feeling stressed out.
Focus on Why You Want It
Goals are more likely to work if they’re for the right reasons—what you actually want for yourself. Before committing to something, ask yourself: “Do I really want this? How will it improve my life?” If your goals match your personal values, you’ll stick with them longer.
Take Your Time
Change doesn’t happen overnight. Don’t overwhelm yourself by trying to do too much at once. It’s better to make small progress every day than to burn out. Celebrate the little wins to keep yourself motivated.
Unwind.
Final Thoughts
New Year’s resolutions don’t have to be stressful or disappointing. By being specific, taking it slow, and making sure your goals really matter to you, you can make lasting changes that go beyond January. Simon reminds us that it’s not about being perfect; it’s about making progress. Take your time, be kind to yourself, and enjoy the journey!
Watch episode 66 where this topic is addressed!
