New Year Resolutions: Why Most People Fail and How You Can Succeed

Is your resolution "eating healthier"?

The start of a new year brings fresh hope and motivation, with everyone around us setting countless resolutions set to improve health, fitness, and well-being. Yet, by February 80% of these resolutions are abandoned, leaving people disheartened and back to square one.

Why does this happen?

January 19th is when you’re most likely to abandon a resolution!

According to research conducted by the Strava fitness app, a study of 98.3 million users revealed that January 19th is commonly known as “Quitters day.” This is the date when people are most likely to abandon their resolutions entirely!

But why?

One possibility is that you may often take on more than you can handle, making commitments without a realistic plan in place. For example if someone sets a goal of losing 30 pounds by the Summer without outlining a strategy for achieving it they may end up feeling disappointed and very discouraged.

Another factor contributing to the failure of resolutions is that people try to change too many things at one time. If you are trying to eat healthier, exercise more, quit smoking and give up sugar all at once it can become overwhelming to give each resolution the necessary attention and focus.

Lastly relying on willpower and motivation leads to downfall. Willpower is like a muscle that gets fatigued from overuse. As the days progress in January, your ability to resist temptations and stick to resolutions diminishes. Then life's challenges and distractions can easily derail your initial enthusiasm.

And how can you break the cycle and succeed with your New Years resolutions?

The answer lies in four key elements: determining 'why' you want to set your resolution, having a clear goal, writing out a solid plan, and setting consistent actions.

1. Set a Clear Goal: Resolutions are often vague, such as "lose weight" or "exercise more“ and they often fail because they lack direction. Define your goal in specific and measurable terms to make it easier to track. For example, eating a healthy breakfast every morning or exercise for 30 minutes, five times a week.

   
   

2. Create a Plan: As the old saying goes, ”if you fail to plan, you plan to fail” A goal without a plan is just wishful thinking. Outline how you’ll achieve your resolution. Plan your meals, schedule your workouts, and set reminders to stay on track.

   
   

3. Take Consistent Action: Without clear, actionable steps, it's hard to maintain focus and track progress. Small, consistent actions lead to big results. Focus on building sustainable habits that you can build on slowly month by month.

   
   

4. Setting Small Rewards: Many resolutions involve long-term goals that don't provide immediate gratification. This can make it difficult to stay committed when the rewards from your efforts are not immediately visible. Set up small rewards for when you reach certain milestones, for example after a week of eating a healthy breakfast, treat yourself to a luxurious bath or shower. This could include using your favorite bath bombs, essential oils, a face mask, or simply taking the time to relax and unwind without distractions.

   
   

Why it works: It's a small, achievable reward that reinforces self-care and helps you de-stress after a week of focused effort. It's also easily repeatable weekly if needed for continued motivation.

Staying on Track During Life’s Challenges

It’s easy to let nutrition and exercise slide when life gets tough. A family illness, work stress, or unexpected events often derail even your best intentions. But these are precisely the times when taking care of your health matters most!

Think about what you need during stressful periods:

• Energy for long days and nights.

• Flexibility to physically support your body.

• Emotional strength to manage stress and uncertainty.

• Mental clarity to make decisions and multitask effectively.

  
  

Now ask yourself: which foods serve these needs better? Whole, nutrient-dense meals or takeaways and sugary snacks? When your body is under pressure, it craves real nourishment to perform at its best.

Here are some practical options to keep you fueled and focused:

• Breakfast: Porridge topped with mixed seeds and fresh fruit.

• Lunch: Healthy supermarket salads or pre-made salad pots with a source of protein added on the side.

• Dinner: Quick meals like stir-fries or salmon with vegetables cooked in the air fryer.

• Snacks: Nuts, seeds, or chopped veggies with hummus.

  
  

All of these take 20 minutes or less to prepare but deliver the nutrients your body needs to sustain you during challenging times.

Make 2025 the Year You Succeed

This year, let’s break the cycle of failed resolutions. Set yourself up for success with clear goals, actionable plans, and the right mindset to keep going when life throws you a curveball.

Remember, your health isn’t just about looking good—it’s about having the strength, energy, and resilience to thrive in all aspects of your life.

Need help getting started? Let’s work together to create a plan tailored to your needs. Your health matters, and this could be the year you make the transformation you’ve been striving for.