Finding Goal-Setting Strategies That Actually Work
Every January, millions of people set goals with the hope that this will be the year things finally change. Yet studies show that up to 80% of New Year’s resolutions fail by February.
So why is it so hard to make New Year’s resolutions stick?
Understanding why resolutions fail—and how to approach them differently—can dramatically improve your chances of long-term success. Below, we explore common reasons resolutions fall apart and share 8 practical ways to make your New Year’s resolutions stick all year long.
Most Common New Year’s Resolutions:
- Losing weight
- Sticking to a healthier diet
- Exercising regularly
- Making better financial choices
- Quitting smoking
- Spending more time with family
These are meaningful goals—but without the right strategy, even the best intentions can fade quickly.
Why Most New Year’s Resolutions Fail
Why do so many well-intentioned goals fail in fewer than 60 days? Let’s explore six common reasons behind the failure of New Year’s resolutions.
Unrealistic Expectations
Bill Prasad, LPC-S and Prasad Counseling Practice Owner reminds us that setting overly ambitious goals without considering the practicality of achieving them can lead to frustration and negative self-perception.
“Aiming to lose 25 pounds in a month or becoming fluent in a new language in weeks sets you up for disappointment. Sustainable change takes time and effort. Set short-term goals that are attainable in a reasonable amount of time,” he says.
Lack of Specific Planning
Vague resolutions like “get healthy” or “save money” lack clear direction. Without specific, actionable steps, it’s easy to lose focus and motivation. Successful resolutions require a well-defined plan with measurable milestones.
Absence of Accountability
When you’re the only one who knows about your resolution, it’s easier to let it slide. Sharing your goals with friends, family, or a support group creates a sense of accountability and encouragement.
Lack of Intrinsic Motivation
Resolutions driven by external factors (like societal pressure) rather than personal desire are more likely to fail. When the going gets tough, it’s easier to give up on goals that don’t align with your core values and aspirations.
Failure to Track Progress
Without monitoring your progress, it’s hard to stay motivated or know if you’re moving in the right direction. Regular check-ins and progress tracking help maintain focus and allow for necessary adjustments along the way.
All-or-Nothing Mindset
Many people view resolutions as pass-or-fail endeavors. This rigid thinking can lead to giving up entirely after a small setback. Embracing a growth mindset and viewing slip-ups as learning opportunities rather than failures can help maintain long-term progress.
8 Proven Ways to Make New Year’s Resolutions Stick
- Make a detailed, measured way to gauge success.
Bill Prasad, LPC-S and Prasad Counseling Practice Owner says, “It you want to lose weight, stay off the scale for 90 days. Instead, chart body performance measures such as gym repetitions, weight used or heart rate. Also, pay attention to how your clothes fit.” - Take small bites out of the elephant. Start with small steps such as going to the gym once the first week, twice the second two weeks and three times (if necessary) afterwards. Start with 15 minutes and work your way up.
- Understand what failed in the past and avoid falling into the same trap.
- Did you not have a workout buddy last time?
- Did you take on too much too soon?
- Did you set yourself up for failure?
- Change takes time. It is a process.
If you go off the meal plan once or miss a gym day, don’t beat yourself up. Get back in the game the next day. - Adapt as you go. What worked in the beginning may not work a month later. Be flexible.
Don’t ignore the power of habits.
Thomas Fryar, LPC-A says, “Breaking old habits can be difficult, However, people often underestimate how deeply ingrained habits are and how challenging it can be to change them. Successful resolutions require patience and consistent effort to rewire behavioral patterns.”- Your goals must be reasonable and sustainable. Is this something you can sustain in the long run?
- Keep your eye on the prize.
- Is it something you plan to buy?
- Is it a financial goal or health goal?
How Therapy Can Help You Make New Year’s Resolutions Stick
Seeing a psychotherapist for individual or group therapy (team up against obstacles!) can help with weight loss, exercise and other self-improvement resolutions.
Therapy can support goals related to:
- Weight loss
- Exercise consistency
- Stress management
- Habit change
- Overall self-improvement
Understanding common mistakes from day one significantly increases the chance of 365 days of success. Don’t make the mistake of trying to do this alone when a therapist can help. Use the checklist to turn your resolutions into lasting positive changes and enjoy a Happy New Year!
