On My Mind

The start of a new year feels like a blank slate — a chance to reset, dream big, and commit to self-improvement. Whether it’s hitting the gym, saving money, or finally writing that novel, we dive into January with enthusiasm. But come February, the same old story unfolds: we’re back to old habits, feeling frustrated, and wondering where we went wrong.

So, why do New Year’s resolutions often fail? And how can you set yourself up for success? 

Why Resolutions Fail

1. They’re Too Vague

Our brains crave clarity. A goal like “get healthier” or “save money” is too broad and lacks actionable steps. Without a clear vision, our brains struggle to figure out where to start, making it easier to procrastinate or lose motivation.

2. They’re Unrealistic

Ambition is great, but our brains can’t sustain the cognitive load of drastic change. Research in behavioural psychology suggests that when goals feel unattainable, our motivation takes a nosedive. For example, deciding to exercise every single day when you haven’t worked out in months is setting yourself up for burnout and failure.

3. No Plan for Setbacks

Life is messy, and unexpected challenges are inevitable (see my post from yesterday). Without a strategy to navigate obstacles, one slip-up can trigger the “what-the-hell effect,” where we abandon our goals entirely because we’ve already made one mistake.

4. Lack of Accountability

We’re social creatures, wired for connection and external validation. Studies show that when we share our goals with others or involve a support system, we’re far more likely to follow through. This is something I have found to be personally very motivating, and I’m now worried about looking silly for not sticking to my resolutions which is helping to keep me on track.

5. All-or-Nothing Thinking

This cognitive distortion — seeing things in black and white — can sabotage progress. This builds upon point number 3, where if you skip one workout or ‘mess up’ something, it’s easy to think, “well, I’ve already failed, so what’s the point?”

How to Make Resolutions Work

1. Get Specific

Instead of vague aspirations, create goals that are clear and measurable. Behavioural scientists suggest using the SMART framework (Specific, Measurable, Achievable, Relevant, Time-bound). For example, “I will exercise for 30 minutes, three times a week” gives your brain a concrete roadmap to follow.

2. Set Realistic Goals

Start small. Neuroscience shows that incremental progress activates the brain’s reward system, releasing dopamine and reinforcing positive behaviour. Instead of aiming to save £10,000 this year, start small and try saving £100 a month. Small wins build momentum, and you can increase your savings amount as you go through the year.

3. Focus on Habits, Not Outcomes

Outcomes are enticing, but habits are the building blocks of success. James Clear, in Atomic Habits, emphasises that “you do not rise to the level of your goals; you fall to the level of your systems.” Commit to habits that align with your goals, like preparing meals at home to support healthier eating.

4. Track Your Progress

Our brains love visual feedback. Whether it’s a journal, an app, or a simple calendar, tracking your achievements creates a sense of accomplishment and motivates you to keep going.

5. Build in Flexibility

Perfection is the enemy of progress. Psychologists recommend adopting a growth mindset — understanding that setbacks are a natural part of the process. Miss a workout? Overspend one month? Learn from it and adjust your approach rather than giving up entirely. Recognise that we are humans and we will fail sometimes, but improvement is possible so keep going.

6. Find Accountability

Tell someone about your resolution — a friend, a coach, or even your social media followers. External accountability taps into our social nature, making us more likely to stick to our commitments.

7. Celebrate Small Wins

Rewarding yourself — even for minor milestones — boosts motivation and reinforces positive behaviour. Whether it’s treating yourself to a coffee after a productive week or acknowledging your progress in a journal, small celebrations keep you engaged.

Last year, I resolved to build a consistent gym routine. Instead of overhauling my entire schedule, I committed to one workout per week. That’s it. Over time, one session became two, then three. Now, four months in, I not only feel stronger but genuinely enjoy the process. The key? Starting small, focusing on consistency, and celebrating the progress rather than obsessing over perfection.

New Year’s resolutions don’t fail because we’re lazy or lack willpower. They fail because we’re human, navigating a world full of distractions and challenges. By understanding the psychology behind goal-setting and adopting strategies rooted in science, you can make lasting changes that stick.

This year, aim for progress, not perfection. Remember, every small step forward is still a step in the right direction. What’s your resolution for this year? Let’s share, support, and succeed together. Drop your goals in the comments — I’d love to cheer you on!