6 Reasons Why Your New Year’s Resolutions Fail

The New Year inspires many of us to set ambitious goals for self-improvement. We envision a better version of ourselves, write ambitious resolutions, and typically embrace the mantra, “New Year, New You.” But by February, most resolutions fall by the wayside, leaving us discouraged and frustrated.

Why does this happen?

Let’s explore the reasons and, more importantly, how to set yourself up for success.

But first, I want you to understand the logic behind New Year’s resolutions and why you fail to achieve your goals, no matter how big or small.

In the northern hemisphere, January is right in the middle of winter. Everything around us is dormant, conserving energy and keeping warm. Somehow, the calendar was changed, and the New Year moved from April to January. The sun became the clock master and no longer the moon ( a year should be 13 months with 28 days each).

Therefore, we are living in the complete opposite of nature.

Our bodies are expected to retire during winter, so we should focus on nurturing social interactions. Yet, we go from excess during the festive period to a hectic lifestyle, juggling with back-to-work projects and school runs. No wonder January is one of the most stressful times of the year, yet we are deluded to make New Year's resolutions.

Therefore, these resolutions are a waste of time and energy. New Year’s resolutions should be set for the end of March or the beginning of April when nature is in full bloom, and we are surrounded by growth, longer and warmer days, and plenty of optimism.

Do you see how disconnected we are from nature by making January the most important time of the year? Do you feel full of optimism in January? Why is it that the worst day of this year will be January 15th 2025 — the infamous “Blue Monday?”

Would it be because by then people realise they wont’t keep up their resolutions and that nothing has changed despite entering a new year, demotivated, hurt and guilting themselves for failing to reach their goals?

1. Your Goals Are Arbitrary

One of the biggest reasons resolutions fail is that they lack true meaning, value or specificity. It’s easy to say, “I want to lose 5 kilos,” but why exactly 5? If you lose seven and feel fantastic, does that mean you’ve failed? Instead of focusing on random numbers or abstract targets, tie your goals to something personally meaningful.

For example, instead of saying, “I want to lose 5 kilos,” try:
“I want to feel confident and comfortable in my favourite pair of jeans again,” or “I want to fit in the swimwear I haven’t used in 3 years.” This way, you can measure the progress and work towards your goals with a clear end vision in mind.

You create a motivating and deeply personal goal by attaching your resolution to a tangible outcome that resonates with you.

2. Your Goals Are Too Ambitious

“Dream big” is an inspiring mantra, but when it comes to resolutions, overly ambitious goals can be a recipe for failure. If you haven’t jogged for a long time (or ever), aiming to run a marathon (or even half of one) within three months is a momentous task and might overwhelm you. The result? You’re more likely to quit before you even get started.

Instead, break your big dreams into smaller, actionable steps. If you want to run a marathon, start with something more manageable, like a 5K. Celebrate each milestone as you progress, allowing your confidence and momentum to grow with every step. Take the whole year to prepare. Most athletes have special regimens that prepare them for the big event, which takes them a year on average.

Be kind to yourself and start at the beginning. Start slow and build your resilience.

3. You’re Trying to Do Too Much at Once

Setting multiple resolutions is tempting: exercise daily, meditate, launch a side hustle, cook all your meals from scratch, go vegan (when you don’t intend to cook for yourself and instead rely on so-called “healthy junk”) and spend more time with loved ones. While these are all admirable goals, trying to do everything at once often leads to burnout.

Focus on what truly matters. Pick two or three resolutions that align with your priorities, and dedicate your energy to those. Once you’ve established those habits, you can introduce new goals. A focused approach increases your chances of success and keeps you from feeling overwhelmed.

4. You Don’t Schedule Your Resolutions

Goals without a plan are merely wishes. Many people fail to follow through on their resolutions because they don’t incorporate them into their daily routines. Life is busy, and good intentions can quickly fall by the wayside without structure.

Block out time in your calendar for your new habits. For example, plan a 20-minute walk every Monday, Wednesday, and Friday after work. Schedule batch cooking every Sunday afternoon. By assigning specific times for your goals, you make them a concrete part of your routine rather than a vague aspiration.

Put those in your schedule or calendar on your phone or kitchen wall.

5. You’re Adding More to an Already Busy Life

Most resolutions revolve around exercising more, working more, and being more productive. However, adding to an already packed schedule can lead to stress and burnout, making it impossible to stick with your goals.

Instead of piling on, look for ways to simplify. Identify tasks or commitments you can let go of to create space for new priorities. For instance, step back from a non-essential committee, reduce your social obligations, or delegate tasks at home. You’re more likely to stay committed and avoid feeling overwhelmed by making room for your goals.

“Instead of piling on, look for ways to simplify.”

6. Your Resolutions Come from a Place of Lack, Not Love

Many resolutions stem from dissatisfaction or self-criticism: “I need to lose weight because I hate how I look,” or “I should make more money because I’m not successful enough.” This negative mindset can make resolutions feel like punishments rather than growth opportunities.

Instead, approach your goals with self-compassion. Shift the narrative from “I need to fix myself” to “I want to nurture myself.” For instance:

• “I want to eat healthier to have more energy and enjoy time with my family.”

• “I want to save money to invest in experiences that bring me joy.”

When your resolutions are rooted in self-love, they feel empowering rather than burdensome, making them far easier to sustain.

The Secret to Long-Lasting Resolutions

The key to successful resolutions is making small, meaningful, and actionable changes. Start with one or two realistic goals and gradually build on them. Celebrate your progress along the way, no matter how small. These small wins will inspire you to keep going, creating lasting habits that lead to meaningful transformation.

This year, let go of the pressure to overhaul your entire life. Instead, focus on incremental improvements that align with your values and lifestyle. By December, you’ll look back and see how far you’ve come—not because you chased perfection but because you chose progress and self-love.

Make 2025 the year of lasting, positive change — one small step at a time.

One question still remains unanswered…

Should you still continue to set New Year’s resolutions in January?

We are curComment below!