Why Resolutions (New Year’s or Otherwise) Often Fail – and How to Achieve Them Successfully

Written by Olaf, Founder and Coach at Black Sheep Athletics

17. January 2024

The same ritual every year: With the turn of the year, millions of people set ambitious New Year’s resolutions. Whether it’s about finally losing weight, quitting smoking, or spending more time with family – the initial motivation is high. However, studies show that about 80% of resolutions fail by the second Friday in January. Why is that?

The Most Common Reasons Resolutions Fail

  • Unrealistic Goals: Many resolutions are too big or vaguely defined. A goal like “I want to live healthier” may sound good but lacks clear direction.
  • Lack of Planning: Resolutions are often set impulsively without thinking about how to incorporate them into daily life.
  • High Expectations: Many people expect quick results and give up when success doesn’t come immediately.
  • Lack of Self-Reflection: Without understanding why a particular goal matters, motivation fades quickly.
  • No Social Support: Without encouragement or accountability partners, it’s harder to stay committed.

How to Set Meaningful and Achievable Goals

Instead of overwhelming yourself right from the start, taking a thoughtful approach can help. Here are some strategies to help you successfully achieve your resolutions:

Set Realistic and Specific Goals: Use the SMART method to define clear and attainable goals:

    • Specific: Define your goal as clearly as possible. Instead of “I want to exercise more,” say, “I will train three times a week.”
    • Measurable: Think about how you can track your progress.
    • Attractive: Your goal should be meaningful and motivating to you.
    • Realistic: Don’t aim for too much at once.
    • Time-bound: Set a clear deadline.

Olaf’s Zornism 👴:

New resolutions are great… but usually only for a few days, then they somehow feel pointless 😂
So here are my top 3 tips for creating real change (all born from painful personal experience):

  • Start NOW 🚀
    You know the feeling… “I’ll start next Monday/next month”?
    Don’t do that. If you want to eat healthier, think about what you can improve today and go buy it now. If you want to work out more, take an extra walk tonight or book a class. Don’t put your resolutions off!
  • Not everything at once 😵‍💫
    From tomorrow, I won’t eat sugar, I’ll work out five times a week, and meditate every morning for 30 minutes. Most of you know exactly where and how that ends. It’s much more effective to make small changes in multiple areas or to truly prioritize one topic.
  • Accept setbacks ✔️
    I can’t tell you how often I’ve been completely “on track” for a few days or weeks, and then something went wrong. And my reaction? “Okay, I didn’t work out today, so I might as well eat junk food. Bring on the chocolate, ice cream, chips… oh, and look, there’s Toffifee in the cupboard too…”
    Thankfully, I’ve (very slowly) learned from this. Now, when I introduce new habits, I use a monthly calendar. Every day I succeed gets a green checkmark, and every day I don’t manage gets a red X. The only rule I follow: no two red Xs in a row.
    Don’t let setbacks discourage you. Just pick up where you left off today instead of starting over next week.

Conclusion

Resolutions are a great opportunity to spark positive changes in your life. However, they require clear planning, realistic expectations, and most importantly, patience. By setting specific and achievable goals while keeping your why in mind, you greatly increase your chances of sticking to your resolutions long-term. Make 2025 your year of success! 

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