Why New Year’s Resolutions Fail
And How to Actually Stick to Your Goals
Every year, millions of Australians set New Year’s resolutions, with women leading the charge. Popular goals often focus on improving health, finances, and mental wellbeing. But despite the best intentions, many of us find our resolutions slipping away as early as January.
In fact, there’s even a day known as "Quitter’s Day", which falls on 19 January. This date was identified by research from the fitness app Strava, which analysed over 800 million user activities and found it to be the point when most people give up on their New Year’s goals. So, why is it so hard to stick with the promises we make to ourselves?
Why Do Most Resolutions Fail?
While the excitement of setting goals can be energising, turning those resolutions into reality often proves to be the real challenge. Many well-intentioned plans lose momentum early on, leaving people feeling discouraged and stuck in old habits. Let’s explore the common reasons resolutions fail—and more importantly—how you can turn yours into lasting success.
1. Check the Resolution You Made
Ask yourself – is this goal really yours?
Often, we choose resolutions based on social trends or what we think we should do, rather than what truly matters to us. If you don’t genuinely care about your goal, it’s unlikely to last.
2. Have You Actually Started?
Success begins with action. To bridge the gap between intention and action (also known as the “Courage Gap”), you need these three strategies:
- Break It Down: Big goals can feel overwhelming. Turn them into smaller, achievable steps with a clear plan. For example, if your goal is to get fitter, start by aiming for a 15-minute walk three times a week, instead of committing to an intense gym schedule right away.
- Embrace the Discomfort: Starting something new often feels uncomfortable. Don’t let procrastination hold you back. Push through the “hard yards.”
- Track Progress with Your "A-Team": Don’t go it alone. Find accountability partners – friends, family, or a group – to keep you motivated and on track.
3. What to Do When You Hit a Setback?
Life happens. Slipping up is normal. The key is having a plan for when things go off track.
Be kind to yourself, adjust as needed, and keep moving forward.
It’s not too late to revise your resolution – or even start fresh. What matters is choosing a goal that truly matters to you and building a plan that works.
January isn’t the only time to begin—any day can be your day one. When doubts creep in, remind yourself that the regret of not trying is far worse than the fear of failing. Progress, no matter how small, is always better than chasing perfection.
What’s one small step you can take today to get back on track?