Are you tired of making New Year resolutions only to forget about them by February? Research shows that 80% of New Year resolutions fail within two months. But why does this happen every single year?
In this blog, we will explore the psychology behind failed resolutions and, more importantly, discover alternative approaches that actually work. If you’re ready to gain some valuable insights about New Year resolutions, let’s get started!
The Psychology Behind Failed Resolutions
How many times have you started writing your New Year’s resolutions with motivation, promising yourself that this year you’ll lose weight, save a specific amount of money, or master a new hobby? Now, how many times have you given up on those resolutions by February?
Don’t worry or feel upset—it’s not just you. There’s some serious psychology when it comes to making and achieving New Year’s resolutions.
The biggest problem with New Year’s resolutions is how we visualize our goals. Think about it—resolutions are often massive, like saying, “I’m going to lose 50 pounds” or “I will never eat sugar again.” These big goals set us up for failure before we even start.
Psychologists call this the “failure syndrome.” Essentially, we overestimate our ability to change overnight and underestimate how hard the process will actually be. It’s like expecting to make a million dollars without having any skills to achieve it.
Another reason resolutions fail is that they’re often tied to external motivation rather than internal motivation. We are focusing on the New Year energy or we are seeing Instagram posts which are showing us everyone’s goals, programming us to create resolutions without thinking whether they’re achievable or not.
True motivation comes from how deeply you want to achieve a goal. If your resolution is based on what looks good or trendy, chances are you’ll fail.
Our brain doesn’t actually like change. Change requires willpower, energy, and the creation of habits that can make a long lasting impact. And willpower? It’s limited.
That’s why you might start the day with green tea but end up eating a bag of chips by 9 p.m. Decisions are crucial, and finally, your brain starts saying, “You know what? Let’s just do what’s easy.”
When life becomes dull, let’s face it, those resolutions are often the first thing to go. Your brain treats them as optional, not essential. So, they’re quickly sacrificed with the help of your brain.
The solution
So, what should you do to achieve new year resolutions? For beginners, try setting smaller, specific, and measurable goals. Instead of saying, “I’ll lose weight,” aim for, “I’ll walk 30 minutes, 3 times a week.” This gives your brain a clear idea of how to achieve the target and allows you to celebrate small wins. It’s easy to focus on how much you need to achieve, but taking small steps will build momentum, helping you keep going by making the goals feel more achievable.
Another tip? Make your goals easy to achieve. Take a notebook on your pillow so it’s the last thing you see before going to bed if you want to journal more. Psychologists call this “habit stacking” and it actually works on routines you’re actually doing.
Finally, give yourself time. Change is difficult, and stepping back doesn’t mean that you are a failure. That means you are a human. Every small step counts and it feels like you’re moving towards success. And who knows? Maybe the key to reaching their goals isn’t a date which is January 1st it’s actually finding what works for you.
Common Mistakes People Make When Setting Resolutions
Finally people forget to make a plan for sticking to their resolutions. Setting a goal is just the first step but making it sustainable and sticking into it can be challenging and very challenging to someone. Without a clear plan to achieve the goals, you’ll keep failing. Try breaking the goals into small pieces and setting up reminders and finding an accountability partner who can help you keep going.
Science-Backed Reasons Why Resolutions Don’t Stick
The Role of Willpower and Decision Fatigue:
Research by psychologist Roy Baumeister has shown that willpower is a limited resource. In his research, he found that making multiple decisions or more than one decision within a single day can lead to decision fatigue, causing you to feel lazy and questioning how you’ll make your goals a reality. This eventually reduces your ability to stick to those goals.
So, if you’re trying to juggle resolutions while mixing everything together—like family, friends, work, and daily life—your resolutions will likely fall behind, and motivation will fade.
How Our Brains Resist Sudden Changes
Our brains are wired to prefer routines. In fact, neuropsychologist Dr. Wendy Wood, an expert on habit formation, explains that habits are formed by repetitive actions that become habitual in the brain. When you’re trying to make changes—like trying to change by taking a new diet or suddenly committing to a workout plan—it creates resistance in your brain. It doesn’t like shifting habits, so it becomes harder to stick to new routines.
Stress’s Effect on Goal Sticking
Psychologist Dr. Kelly McGonigal has studied how stress impacts our behavior, including our ability to stick to goals. Her research suggests that when we experience stress, the brain shifts into “fight or flight” mode, prioritizing immediate survival over long-term goals. This means that during stressful times, our resolutions—like sticking to a fitness plan or budget—are more likely to fall. Stress not only drains our mental energy but also makes it harder to focus on and achieve the goals we set for ourselves.
Use Visualization and Affirmations Effectively
Visualization isn’t just for athletes—it’s a powerful tool anyone can use to stay on track with their goals. Take a few minutes each day to imagine yourself achieving your goals. Picture yourself reaching your target weight, finishing a project.
According to Dr. Lisa Feldman Barrett, a neuroscientist and expert on emotions, this mental training process helps your brain prepare for success by strengthening the neural pathways relating with goal accomplishment. Affirmations work similarly, by reprogramming your mindset to believe in your ability to succeed. Saying things like, “I am capable of achieving my goals” or “By 2025, I will make my dreams come true.”
Build Accountability Through Social or Digital Tools
Accountability can be a game-changer when it comes to sticking to your goals. Whether it’s sharing your progress with a friend, joining an online group, or using digital tools like Habitica or Trello to track milestones, having someone (or something) to check can drastically increase your chances of success.
Research from the American Society of Training and Development (ASTD) found that you are 65% more likely to achieve a goal if you have an accountability partner. Add in regular check-ins, and that number jumps to 95%! So don’t be shy—find a supportive community or digital tool to help keep you on track.
Conclusion:
New Year resolutions might feel inspiring at first, but they often set us up for failure. By understanding the reasons behind why they fail and what you’re doing wrong will help you understand what you should do to achieve them. You can achieve more sustainable growth and success in 2025. Ready to start 2025? Take out a pen and paper. Write down your goals . Start small, stay consistent, and celebrate every win!
