Why New Year Resolutions Often Fail

By the end of the first week of the new year, nearly 77% of New Year's resolutions have already failed (Norcross, 1988). That's discouraging—but it doesn't mean you should stop trying.

It means most of us are setting resolutions in ways that don't work.

You aren't weak or lazy. More often, the problem is a misaligned system—one that relies too heavily on willpower and short-lived motivation. Motivation naturally fades over time, even when our intentions are good.

Think about how often you enthusiastically agree to plans weeks in advance, only to feel tired or unmotivated when the day arrives. Or how many times you've started a project—cleaning a room, taking a course, planning a trip—only to watch your early excitement slowly disappear. We're excellent at strong intentions; follow-through is harder.

The good news? Not all resolutions fail. That same research found that 19% of resolutions are still maintained two years later (Norcross, 1988). We just don't spend enough time learning from what does work.

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Three DON'Ts

1. Don't make life-changing, all-or-nothing resolutions

Resolutions that try to overhaul everything at once are overwhelming and fragile.

Examples:

• "New year, new me—I'll reinvent my career, relationships, and lifestyle."

• "I'll work out every single day this year."

• "I'll triple my income or eliminate all my debt."

Why this fails:
One setback can feel like total failure, making it easy to quit entirely.

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2. Don't set shame-driven goals

Goals rooted in self-criticism, embarrassment, or self-loathing undermine motivation.

Examples:

• "I need to get my life together."

• "I have to lose weight so I don't look bad."

• "This year I'll stop being lazy."

Why this fails:
Shame erodes self-belief and increases anxiety, making lasting change harder—not easier.

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3. Don't set vague resolutions

Unclear goals are difficult to act on.

Examples:

• "I want to be healthier."

• "I'll work on myself."

• "I need better boundaries."

Why this fails:
Without clear actions or markers of success, procrastination takes over and goals fade.

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Three DOs

Meaning

Choose one small, consistent practice that reflects what truly matters to you.

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