Why I don’t believe in New Year’s resolutions

When the clock strikes midnight and the New Year begins, many people make big promises to themselves. “This is my year,” they say, hoping for a fresh start. The idea of a clean slate is exciting, and New Year’s resolutions have become a tradition for many. But here’s the truth: Most of these resolutions don’t last very long.

The truth about new year’s resolutions

A study from the University of Scranton show that only 8% of people actually stick to their New Year’s resolutions. Strava, a fitness tracking app, even found that most people give up by January 19th, a day they call “Quitter’s day.” 

This shows that putting all your hopes into one big change at the start of the year is often not the best approach.

Common New Year’s resolutions

Every year, millions of people set similar goals. Some of the most popular resolutions are:

• Lose weight or get in shape: Gyms are packed in January as people try to get healthier.
• Eat better: Many people aim to cut out junk food or try strict diets.
• Save money: Whether it’s paying off debt or building savings, financial goals are common.
• Learn something new: Picking up a new hobby, learning a language, or taking a class often makes the list.
• Quit bad habits: Smoking and drinking are two habits people often resolve to give up.
• Spend more time with loved ones: Strengthening relationships is a heartfelt goal for many.
• Travel more: Exploring new places is a dream many hope to make reality.

These goals sound great, but they’re often too vague or unrealistic, which is why they’re so hard to stick with.

Why resolutions don’t work

There are many reasons why resolutions fail. People set goals that are too big or don’t have a clear plan to achieve them. Sometimes the goals are things they think they “should” do instead of what they truly want. By focusing all this energy on one day, we put too much pressure on ourselves and make it harder to succeed.

A better way: Small steps every day

Here’s another way to think about it: what if we didn’t wait for the New Year to make changes? What if we worked on small improvements every day instead? Real change doesn’t happen overnight. It happens when we show up daily and take little steps, even if they’re not perfect.

My tips for reaching your goals

In my work as a coach, I’ve seen how small, consistent actions can lead to big changes. Here are some simple tips to help you grow:

• Set a daily intention: Start each day by asking yourself, “How do I want to show up today?” This keeps you focused on what matters right now.
• Use SMART goals: Break your goals into smaller steps that are Specific, Measurable, Achievable, Relevant, and Time-bound. This makes them easier to reach.
• Be kind to yourself: Change isn’t a straight path. There will be setbacks, but don’t beat yourself up. Treat yourself with understanding and patience.
• Find accountability: Share your goals with someone you trust. Having someone to check in with can keep you motivated and on track. They can celebrate your progress and help you refocus if you get off track.
• Ask the right questions: Regularly ask yourself questions like, “How can I make it easier for myself to reach my goal?” and “What is stopping me from reaching it?” Identifying obstacles and finding ways to remove them can make your journey smoother and more achievable.

My personal experience

I used to fall into the New Year’s resolution trap every year. My list would include things like losing belly fat (dad bod), reading a book every week, going to the gym four times a week, and learning a new skill (like chocolate making). I’d start strong in January, but by February, I’d lose motivation. By March, I’d feel like I had failed.

At one point, I was trying to juggle way too much. I had a demanding job, a family to care for, health and fitness goals, financial worries, and the stress of moving to a new home. I was trying to fix everything all at once, and it led to burnout. I felt overwhelmed and disappointed in myself for not keeping up. All of which takes a toll on your relationships with others and yourself!

Things changed when I stopped aiming for huge, sudden transformations and started focusing on small, manageable habits. I committed to walking for 20 minutes a day, reading just one chapter of a book, and learning one new thing each day. These weren’t dramatic changes, but they were things I could actually stick to. Over time, these small steps added up and made a big difference.

Don’t worry about looking perfect

We live in a world that loves quick fixes and big transformations. Social media is full of before-and-after stories that make it look easy. But real growth is often messy, slow, and personal. It’s not about showing off; it’s about making steady progress that works for you.

Focus on today

I encourage you to let go of the pressure to make big resolutions. Instead, ask yourself, “What can I do today?” Focus on taking small steps toward your goals. One of my own key goals this year is to improve my mobility and fitness so I can get better at surfing. I’m working toward regularly riding "green waves" over four feet high, which has been a dream of mine for some time. Along the way, I’m also focusing on building my self-compassion and self-belief to keep me motivated and resilient through the ups and downs. The way we talk to ourselves matters (my slogan these days!).

A final note: Reflect and reset

It’s OK if you don’t always reach your goals on the first try. What matters most is that you keep trying. If things don’t go as planned, take a moment to reset and start again. Don’t be afraid to ask for help from others - whether it’s a friend, family member, or qualified professional. You’ll be surprised as to why you didn’t do it sooner! Be super kind to yourself during this process.

Just as important as setting new goals is taking time to reflect on what you’ve already achieved. Don’t forget this bit! Acknowledging your progress can give you the confidence and motivation to tackle the next step. Remember, every small win is a step forward.

2025, we’ve got this - but let’s take it 365 days at a time shall we?